AIP recipe substitutions for the food we love

AIP recipe substitutions for the food we love

Think of all the food you used to eat.

….awww don’t cry it’s going to be ok.

We can adapt a lot of recipes out there with AIP substitutions.  It’s getting easier and easier all the time. There are so many people out there doing the experimenting for you. Your taste buds will soon acclimate to an AIP diet and you’ll enjoy it as much if not more than the old way of eating. I know it’s hard to believe but I’m not romanticizing this I promise.

Sugar is a great example. Once you’ve eliminated sugar from your diet other things become more flavorful like fruit and honey. I personally couldn’t stand honey before I got on the AIP diet but now I love it. It’s very sweet for me and a little goes a long way.  It used to be I’d have fruit and think “this is not satisfying my sweet tooth” but not anymore. To be honest I love that a banana can now be dessert. It’s way more flavorful than it used to be. I enjoy all food a lot more now.


Let’s start with a few substitutions


Sour Cream: from Real Healthy Recipes


Yoghurt: from Delicious Obsessions, no yogurt maker needed


Mayonnaise: from The Primordial Table


White Wine Substitute: from The Balance

Apple Cider Vinegar – Use a 50-50 mix of apple cider vinegar and water in place of the white wine called for in your recipe. It’ll add that fruity/acidic bite that the recipe needs.


Mustard substitute: from The Balance (This website is great but you have to be aware of what is AIP and what is not. If you have any doubts check out this spice list from Phoenix Helix, they also have great recipes that are all AIP.)

  • Turmeric: Replace it measure for measure.
  • Horseradish Powder: This is also spicier than mustard. Add half as much. Then, do a taste test to see if you want more.


Bread: Check out this bread recipe from Cook It Up Paleo


BBQ Sauce: recipe from Nom Nom Paleo and it’s phenomenal


Popsicles: ok this isn’t really a substitution but I love everything about this book.


Sugar: honey, coconut sugar, maple syrup or dates depending on the recipe. (Coconut sugar has a caramel taste so I use it to replace brown sugar)


Tomato Sauce: from Detoxinista


Eggs for baking

Dissolve 1 tablespoon unflavored gelatin in 1 tablespoon cold water, then add 2 tablespoons boiling water. The Curious Coconut also has advice on this substitution.


Ok let’s adapt a recipe from the Barefoot Contessa.

I will adapt the ingredients (in all caps), get your ingredients ready and you can follow her recipe here.


Chicken and arugula salad

Roast Chicken with Arugula Salad and Bread

1 (4- to 4½-pound) whole ORGANIC chicken
4 sprigs fresh thyme
2 large garlic cloves, smashed flat
1 lemon, quartered
2 teaspoons fine sea salt, plus extra for serving
1/2 teaspoon freshly ground black pepper
3 to 4 (¾-inch-thick) slices AIP BREAD (link to recipe above)
ORGANIC olive oil


Arugula Salad

1 teaspoon minced garlic
HIMALAYAN PINK SALT  and freshly ground black pepper
1/2 cup ORGANIC olive oil
1/2 cup thinly sliced scallions, white and green parts (3 scallions)
2 tablespoons dried currants
6 cups baby arugula, lightly packed (6 to 8 ounces)

You can do this!

If you have a favorite recipe try to adapt it, most of the time with little tweaks it will work.

If you are not into substituting to make your own recipes take a look at my recipe page for links to recipe resources. You’ll find Phoenix Helix has an amazing amount of AIP recipes.

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