The Real Food Guide

Paleo Autoimmune Protocol (AIP) friendly snacks


AIP-snacksLiving with food restrictions can BarefootProvisions_300x300_MelissaJnewfeel, well, restricting… especially when it comes to snacks. For those of us who are trying to lessen or eliminate chronic inflammation symptoms through the Paleo Autoimmune Protocol (AIP), it can sometimes seem daunting to figure out what kind of munchy thing to eat when you’re feeling a little peckish. After all, lunches and dinners can be pretty much “normal” in terms of eating a meat, and a salad or veggies (free of nightshades, of course). Breakfasts are certainly a little more challenging if you’re looking for grain-free, egg-free breakfasts, but with a little practice, you can get used to eating dinner for breakfast. But what do you do if you’re looking for AIP snacks that go beyond a piece of fruit or cut-up veggies?

No worries – I’ve got you covered with both recipes and *gasp* store-bought, AIP-compliant snacking options. Recently, the awesome people at Barefoot Provisions provided me with some AIP and allergen-friendly goodies from their store, and I’ve included some of those in amongst this list of AIP-friendly snacks.

Fruit & Veggies

Okay, these aren’t recipes, but everyone knows that if you’re looking for some good phytonutrients, to help boost your immune system, reach for some non-nightshade veggies like the good ol’ veggie snack standards of carrot and celery sticks. But you can also diversify to things like cucumbers, broccoli, cauliflower, radishes. If you’re like me, it’s much easier to eat raw veggies with a good dip (see below). Fruit is also a good snack option, but just remember that if you’re following AIP, you’ll want to make sure you don’t overdo it on the fructose. (Sarah Ballantyne, aka The Paleo Mom and author of The Paleo Approach recommends those with autoimmune and inflammation issues to limit their fructose intake to no more than 20g of fructose per day).

Dips recipes

In my humble opinion, dips make everything better. One of my favorite non-recipes for dip is chilling a can of coconut milk and using the coconut “cream” that forms, and just mixing that with plenty of sea salt and whatever herbs and spices I have on hand. So easy and delicious! If you’re looking for other more sophisticated dips, check these out:

Roasted parsnip hummus (omit sesame seeds if AIP) from Popular Paleo

Roasted beet dip from Autoimmune Paleo

Garlic ‘mayo’ from the Autoimmune Paleo Cookbook

Garlic cilantro vinaigrette from Predominantly Paleo

Avocado sardine tapenade from The Primitive Homemaker

Beef liver pâté from Gutsy by Nature

Blueberry balsamic beef liver pâté from The Primalist

Nightshade-free red salsa from He won’t know it’s Paleo

Avocado and lime vegetable dip from The Primitive Homemaker

AIP basil pesto from The Primordial Table

Persimmon salsa (omit jalapeño for AIP) from Stetted

Creamy turmeric sauce from Hollywood Homestead

Zesty ginger dressing from Cavewoman Café

Coconut milk caramel sauce from Simple Roots

Chips and crackers (good plain, or as crunchy dip enablers)

I thought AIP life without potato chips was going to be a sad, sad existence. And then I discovered some of these recipes that give the crunchy goodness of potato chips, but without the inflammation issues. A win-win, I say!

Sweet potato skins from Ditch the Wheat (Carol of Ditch the Wheat also has an excellent recipe for sweet potato chips in her book The Grain-Free Snacker! Just bear in mind that not all the recipes in her book are AIP.)

Plantain crackers from The Paleo Mom

Plantain chips (& easy guacamole) from Gutsy by Nature

Celeriac root fries from The Spunky Coconut

Baked sweet potato chips from Feed Me Rachel

Parsnip chips from I Breathe, I’m Hungry

Crunch Cinnamon Baked Banana Chips from Meatified

Green bean chips from Frugal Living Mom

Crispy snack pretzels from Predominantly Paleo

Butternut squash chips from Things My Belly Likes

Lemon dill zucchini chips from The Healthy Family and Home

Oven-baked banana chips from The Real Food Guide

Apple chips from The Real Food Guide

(If you’re looking to make ‘chips’ and other goodies with your dehydrator, check out these 25+ dehydrator recipes)

No time to make your own AIP chips, or need something in the pantry for when the cravings hit? I recommend:

Sweet Potato Sea Salt Potato Chips from Barefoot Provisions (these were seriously awesome and addictive).

Caramel Sea Salt Toasted Coconut Chips from Barefoot Provisions (I inhaled a bag of these waaay too quickly).

Tangy Pineapple Chips* from Barefoot Provisions

Olive Oil & Sea Salt SeaSnax from Barefoot Provisions

Wasabi SeaSnax from Barefoot Provisions (if you’re missing spicy heat because you’re AIP, wasabi is a good substitute!)

Coconut wraps from Barefoot Provisions (not exactly chips, but awesome for making hand-food/sandwich-like things!)

*If you’re AIP, remember that you should be mindful of how much fructose you consume. The Paleo Mom recommends that those following AIP limit the amount of fructose consumed to no more than 20g per day. So make sure to limit the amount of dried fruit and other ‘natural’ sweets you eat!

Chilled and frozen snacks

I love frozen and chilled snacks, because even when the weather cools, it’s nice to have something that’s refreshing. The bonus with frozen treats is that they keep for a long time, and they’re there for you when you’re in a snacking mood.

Mint chip ice cream from We Can All Scream for Ice Cream (an awesome eBook of 24 AIP-friendly frozen treats that I co-authored with Predominantly Paleo)

Cherry blossom popsicles from The Real Food Guide

Mango turmeric ice cream from LA Healthy Living

Two-ingredient pumpkin ice cream from Empowered Sustenance

Strawberry lemonade ice cream from Delicious Obsessions

Mango gelatin from The Real Food Guide

Lemon raspberry gelatin gummies from Autoimmune Paleo

Homemade fruit gummies from Predominantly Paleo

Balsamic blueberry gelatin gummy snacks from The Primalist

Citrus & pineapple gummies from Rubies and Radishes

Gelatin is great for gut-healing. If you’d like to learn more about gelatin and get some great recipes, go get The Gelatin Secret by Sylvie McCracken.

Meaty snacks

Before going AIP, I’d often grab a soft-boiled egg as a snack. Easy, portable and protein-packed. But since I’ve realized that eggs cause some serious skin issues with me, I’ve given them up and eat some of these meatier snacks instead. For things like meatballs, I like to make a bigger batch ahead of time, and freeze them. Then, when the mood strikes, I can reheat them in the toaster oven. YUM.

Bacon wrapped dates from The Real Food Guide

Prosciutto e Melone from Primal Palate

Bacon and melon snacks from Autoimmune Foodie

Autoimmune Protocol friendly beef jerky from Tendergrass Farms

Blackberry beef jerky from AIP Lifestyle

Chicken & zucchini poppers from One Lovely Life

AIP cilantro meatballs from Canada Girl Eats Paleo

Easy baked paleo meatballs from The Real Food Guide

No time to make your own meaty snacks? Check out these store-bought offerings that you can stash away:

Grass-fed bison bacon cranberry bar from Barefoot Provisions (does contain brown sugar)

Grass-fed lamb currant + mint bar from Barefoot Provisions (does contain red pepper though)

Canned sockeye salmon from Barefoot Provisions

Sardines in Organic Olive Oil from Barefoot Provisions

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Image source40+137 Snack by Bark

Vivian is the founder of the Real Food Guide and a Registered Holistic Nutritionist (RHN) who believes that each individual needs to go on their own Real Food Journey to find what works. While she herself eats a diet of real food (aka a paleo diet), some people may find that they can flourish on a vegetarian diet instead. However, universal to optimal health and well-being is good quality, nutrient-dense, Real Food.

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November 17 |

15 thoughts on “Paleo Autoimmune Protocol (AIP) friendly snacks

  1. Kristie says:

    This is great! I pinned it!

  2. Tasha says:

    Thank you SO much! Think I’m going to be placing an order with Barefoot Provisions soon!

  3. KT says:

    I was really excited about the bison bacon cranberry bars, but unfortunately it turns out they’re not quite AIP, since there is brown sugar in the bacon. (You might want to note that, like you did about the lamb bars having red pepper.)

    I just wish that as my family opens and eats their traditional hunter sausage beef sticks from their Christmas stockings, I could be digging in on an AIP beef stick/bar, too! But apparently only if I add it to the list of things I already need to cook for three Christmas celebrations. :-(

    Thank you so much, though, for all the other snack ideas! This is a great list, and I can’t wait to start trying some of these out in the new year!

  4. Emily says:

    Thank you for including me in this list! I pinned it for the great ideas and was happily surprised to See one of my recipes included!!

  5. Jenny says:

    Awesome! Thank you for sharing this. I pinned it! :)

  6. CIndy says:

    How long do you stay on the no nuts and eggs. I pretty much eat AIP diet except for the Almonds and eggs. They were my go to snacks. I drink almond milk. What is the milk chose?

  7. Savannah says:

    What about the Epic Bison Bar flavor uncured bacon and pork? This seems to be AIP-friendly too, right?

  8. Katherine says:

    Do you know if there is a “group” that meets on line to help each other transition into clean eating? I’m not doing so well on my own and would appreciate communicating with others looking to change and improve their eating. Thank you!

  9. Rainah says:

    Thanks! It’s very encouraging to begin these changes with the help of those who forged the way thus far! Amazing work! Thanks again!

  10. Jill says:

    I was hoping you could help me - I’m starting AIP tomorrow and have been trying for the life of me to figure out the Epic Bar situation. Nowhere has anyone listed the Beef, Apple, and Uncured Bacon bar. Am I missing something? It contains grass fed beef, uncured bacon (pork, water, sea salt, vinegar, celery powder), organic apples, lactic acid, and celery powder. I was concerned that the celery powder may be from celery seed, but all Epic bars contain it, so it must not be the celery powder.

    Thanks so much from a newbie!

    • Sounds good to me! Just because I haven’t listed something doesn’t mean it’s not AIP. It just means it may not have actually existed at the time of posting, or I didn’t know about it.

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