The autoimmune protocol diet (AIP) is a game-changer for many people with autoimmune disease, but its restrictive nature means it isn’t always easy to find snacks to fill the gaps between meals. We’ve found 34 AIP snack ideas for at home and on the go.
Why AIP Snacks?
Autoimmune disorders are conditions where the body mistakenly attacks its own tissues, involving an inflammatory response that often spirals into a full-blown flare of the disease. There are many types of autoimmune disorders, but inflammation is the shared characteristic of them all.
The AIP diet works to ease autoimmune inflammation by eliminating foods that cause irritation and inflammation in the gut. By eliminating these triggers, one can hopefully maintain better control of their autoimmune disorder.
Table Of Contents
- Why AIP Snacks?
- Best AIP Diet Snacks
- AIP Elimination Phase Snacks
- AIP Travel Snacks
- AIP Store-Bought Snacks
- FAQs
The problem is that the AIP is rather restrictive, at least in the initial elimination phase, which makes it a little challenging to adapt to.
One of the biggest issues with any special diet is convenience. We like just to grab something to eat and go, but this diet takes a little planning to avoid all the non-compliant ingredients, especially in the convenience foods that are often the first go-to for a snack.
Snacks are important to your AIP meal plan, especially when getting accustomed to a new way of eating. Without some AIP-compliant snacks on hand, you’re more likely to reach for something that you might think is “ok,” even if not 100% compliant. With the AIP diet, it’s critical to follow the protocol precisely so that you know exactly what your inflammatory triggers are.
We’ve gathered a collection of 34 of the best AIP snacks, some with recipes that you can make at home and others that you can purchase online or at the grocery store for a quick on-the-go snack option.
Although most of the AIP snacks on this list are 100% compliant, we’ve also included a section of snacks for the elimination phase that are super simple and delicious.
Ready to get snacking? Here are 34 delicious snack ideas to get you started.
Best AIP Diet Snacks
Coconut Yogurt Parfait
With the AIP diet, you want to avoid dairy, at least until the reintroduction phase, where you can determine if dairy is a trigger for your autoimmune disorder. Still, you can enjoy a delicious yogurt parfait. You just have to use AIP-compliant ingredients, like coconut yogurt.
When choosing a coconut milk yogurt, choose one that’s plain and free of added sugars. You also want to avoid guar gum. Then all you need are your favorite AIP compliant toppers. We especially like this Pumpkin Pie Coconut Parfait.
Watermelon Slush
This is a simple, refreshing snack that’s easy to make for those times when you need a sweet treat that’s not loaded with inflammation-causing sugars.
Seedless watermelon is best. Just add two cups of cubed watermelon to a blender with three tablespoons of apple juice concentrate and maybe just a squeeze of lime juice.
Add ice, puree, and you have a quick, easy, refreshing AIP snack.
Sweet Potato Chicken Poppers
Sweet potatoes are one of the most nutritious AIP-compliant foods, and you can prepare them in so many ways. We like them in the form of this recipe for Sweet Potato Chicken Poppers.
Coconut Wraps
Grains are one of the things that you have to eliminate on the AIP diet, and it isn’t always easy to find AIP-compliant grain-free bread at the grocery store. This recipe for AIP Flatbread uses coconut milk and tiger nut or cassava flour. Wrap up your favorite AIP fillings and enjoy!
Cucumber Salad
Sometimes you want a snack with a bit of a crunch, but that is also refreshing and healthy. This Cucumber Salad with dill is perfect to have on hand in the refrigerator for a light lunch or a quick bite before you head out to run errands.
Coconut Banana Balls
These sweet little nuggets of deliciousness have simple ingredients, like coconut oil, unsweetened coconut flakes, banana, and are full of natural sweetness. Check out the recipe for Coconut Banana Balls here.
Cauliflower Dip
There are so many great veggies to enjoy on the AIP diet, but sometimes you want something creamy to dip them in. This AIP Cauliflower Dip checks off all the right boxes.
Roasted Acorn Squash
You might think of roasted acorn squash as more of a side dish or a meal on its own, but when seasoned with turmeric, it makes the perfect anti-inflammatory AIP snack. Just makes sure to use coconut oil like in this recipe for Roasted Acorn Squash.
Chinese Pork Jerky
Typical gas station or grocery store jerky is packed with odd ingredients that you definitely don’t want to eat while following the AIP diet. This recipe for Chinese Pork Jerky is perfectly savory with the perfect texture to satisfy your craving.
Pumpkin Protein Bars
Sweet, chewy, and satisfying are words to describe these Pumpkin Protein Bars. This is also a snack that stores and travels well. Just make sure to make an appropriate AIP substitution for the almonds as the recipe suggests.
AIP Elimination Phase Snacks
The elimination phase of the AIP diet is the toughest for many people. These recipes and ideas for AIP snacks are simple, easy stand-bys to get you through the most challenging days of the AIP diet.
Sweet Potato Chips
Sweet potatoes are versatile, loaded with fiber, and packed with nutrients. Plus, they’re an anti-inflammatory food. You can make sweet potato chips yourself with a little coconut oil or coconut butter and a pinch of sea salt.
You can also purchase them as an alternative to potato chips. Just make sure you avoid brands that aren’t compliant.
Carrot Fries
Carrot fries are a great alternative to fries made with regular potatoes, which are a “no” during the elimination phase of the AIP diet. Check out this recipe for Baked Carrot Fries and discover your new favorite snack.
Beetroot Dip
Beets are a superfood that’s loaded with antioxidants and nutrients. When you’re craving a snack, try this Beetroot Dip for a different type of AIP-friendly snack that tastes great with a variety of crunchy dippers.
Tropical Gummies
Who needs those sugar-loaded gummy candies when making your own AIP-friendly version is so easy. This recipe for Tropical Gummies is perfect. Just make sure you use juice without added sugar.
Zucchini Bread
This is a great AIP snack for those days when you’re craving some comfort food. You can also modify this recipe for AIP Zucchini Bread and make muffins instead for on-the-go mornings.
Vanilla Energy Bites
These Vanilla Energy Bites not only taste good while being perfect for the AIP elimination phase, but they also have a lovely texture. Watch out. It’s easy to eat too many of these!
Cassava Bread
Cassava bread makes a great substitution for grain bread that you might be craving while following the AIP diet. There are plenty of recipes online for cassava bread, but we especially like this gluten-free version of Cassava Dinner Rolls. Keep these on hand for a yummy late afternoon snack.
AIP Travel Snacks
Sometimes you just don’t have time to sit down and eat, but you’re so hungry. Don’t take a chance with typical gas station or convenience store snacks when you have this list of easy travel snacks to make your AIP journey easier.
Green Tea Lemon Ginger Gummies
These Green Tea Lemon Ginger Gummies are sweet without any added sugar, and they put a little pep in your step. Plus, they’re great to have around as a healthy snack during cold and flu season.
Trail Mix
Think that between not eating nuts or grains that you have to give up your beloved trail mix? Not with this recipe for AIP-friendly trail mix you don’t. Make an extra-large batch to get you through those long days.
Banana Chips
Banana chips are perfect for AIP snacking, and they’re great for on the go. You can buy them but making them yourself is almost as easy with this recipe for Crunchy Cinnamon Banana Chips.
Plantain Crackers
No search for AIP snacks is complete without recipes for crunchy crackers that satisfy that desire for something crisp and savory. Try this recipe for Garlic Rosemary Plantain Crackers and see for yourself.
Paleo Pumpkin Granola
Granola isn’t just for breakfast. It also makes a great slightly sweet and crunchy snack. We like this recipe for Pumpkin Granola. Just make sure to make the AIP substitutions listed on the recipe.
AIP Store-Bought Snacks
Don’t feel like spending a bunch of time in the kitchen to prepare your AIP snacks? Trust us. We get it. That’s why we’ve done a little research and came up with this list of store-bought AIP snacks for healthy eating.
Bare Simply Cinnamon Organic Apple Chips
These Bare Simply Cinnamon Organic Apple Chips are gluten-free, dairy-free, have no added sugar, and are free of preservatives. We call that a win in the world of AIP snacks.
4505 Chicharrones Sea Salt Fried Pork Rinds
These pork rinds from 4505 are AIP and low FODMAP. With just a hint of sea salt, these are perfect for when you’re craving something like potato chips but need an AIP-appropriate substitute.
Barnana Organic Ridged Plantain Chips Himalayan Pink Salt
These crunchy plantain chips have just three ingredients: plantains, coconut oil, and Himalayan pink salt. These have a great, satisfying crunch to them, and they taste great.
Dang Caramel Sea Salt Coconut Chips
These caramel and sea salt coconut flakes by Dang Foods are little bites of heaven. Naturally sweet and perfect for on the go.
Terra Sweets Medley made with Avocado Oil
Terra is a brand that’s easy to find at your local store, right in the chip aisle. Their Sweet Medley includes batata, sweet potato, and purple sweet potatoes. Crunchy, easy to find goodness in the world of AIP snacks.
The New Primal Beef Thins
New Primal Beef Thins are little nuggets of meaty yumminess that’s wrapped up in a portable AIP snack. Grab a bag of these when you’re on the go and keep hunger at bay until your next meal.
EPIC Salmon Smoked Maple Strip
We really like Epic bars for their autoimmune-friendly snacks that contain wholesome ingredients instead of inflammation-causing preservatives. The Salmon Smoked Maple Strip is made with wild-caught salmon and other wholesome, natural ingredients.
EPIC Bison Bacon Cranberry Bar
Another favorite from Epic Bars is the Bison Bacon Cranberry Bar. How can you even think about this combination and not think that it sounds delicious? Don’t worry. The bacon is nitrate-free, and the cranberries are sweetened with apple juice and not sugar.
That’s It Fig + Probiotics Fruit Bar
Dried fruit is a healthy snack, especially in moderation. These bars from That’s It Nutrition contain dried fruit and loads of probiotics to better support digestive health.
Wild Zora Air-Dried Organic Harvest Fruit Mix
Speaking of dried fruit, you don’t know what you’re missing if you’re not eating these delicious mixes from Zora. One of our favorites is the Harvest Fruit Mix with organic cherries, apples, and apricots.
Paleo Angel Lemon Cream Pie Power Balls
Are you looking for a portable snack that’s sweet, like dessert that you’ll also love to eat? We can’t stop raving about these Paleo Angel Lemon Cream Pie Power Balls.
TigerNuts
Tigernuts aren’t actually nuts at all, but rather tubers that are packed with fiber and nutrients. They have a satisfying crunch and can be difficult, if not impossible, to put down. If you’re someone that has to eliminate nuts from your diet permanently, these are a delicious must-have to add to your pantry.
FAQs
Can I have bananas on AIP?
Yes, you can have bananas while following the Autoimmune Protocol Diet. They’re on the approved list of foods you can eat, plus they’re highly nutritious and satisfy a sweet tooth.
Are prunes AIP approved?
Yes, prunes are AIP approved, along with most other types of dried and fresh fruit. Just remember that dried fruits are whole fruits in compact form, so they pack a lot of calories into just a small amount.
AIP snacks are a must-have if you’re following the autoimmune protocol diet. Choose whole, natural foods that are on the list of foods you should be eating and avoid the bad stuff that causes inflammation. Stick with it, discover how to eat for your health, and enjoy AIP-friendly foods every day.
More AIP Information
