17 20-Minute Autoimmune Protocol Breakfast Recipes

Navigating the Autoimmune Protocol (AIP) can feel like a significant challenge, especially when it comes to the first meal of the day. With common breakfast foods like eggs, grains, dairy, and coffee off the table, it’s easy to fall into a routine of repetitive and uninspiring meals. However, adhering to the AIP diet does not mean sacrificing flavor or convenience. The key is to shift your perspective and embrace a new world of nutrient-dense, anti-inflammatory ingredients that can be transformed into delicious and satisfying breakfasts.

This article is designed to be your guide to quick and easy AIP breakfasts. We have compiled 17 complete recipes that are not only fully compliant with the elimination phase of the protocol but are also designed to be prepared in 20 minutes or less. From savory hashes and skillets to sweet smoothies and parfaits, these recipes will help you start your day feeling energized, nourished, and empowered on your health journey.

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1. Speedy Sweet Potato Hash

This classic breakfast hash is a hearty and flavorful way to start your day. The sweet potatoes provide a great source of complex carbohydrates, while the ground turkey offers a lean protein boost, making for a well-rounded and satisfying meal.

Ingredients:

• 1 tbsp coconut oil
• 1/2 lb ground turkey
• 1 medium sweet potato, peeled and diced small
• 1 cup chopped kale or spinach
• 1/4 tsp sea salt
• 1/4 tsp ground ginger

Instructions:

1. Heat the coconut oil in a large skillet over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it apart with a spoon.
3. Add the diced sweet potato to the skillet, stirring occasionally for 10-12 minutes, or until tender.
4. Stir in the kale or spinach and cook for another 2-3 minutes, until wilted.
5. Season with sea salt and ground ginger, and serve warm.

2. Two-Ingredient Banana Pancakes

Enjoy the comfort of pancakes without the grains. These simple “pancakes” are a staple in the AIP community, using just mashed banana and coconut flour to create a naturally sweet and fluffy breakfast treat.

Ingredients:

• 1 ripe banana, mashed
• 2 tbsp coconut flour
• 1/4 tsp cinnamon
• 1 tbsp coconut oil for cooking

Instructions:

1. In a small bowl, thoroughly mix the mashed banana, coconut flour, and cinnamon until a batter forms.
2. Heat the coconut oil in a skillet over medium heat.
3. Spoon the batter into the skillet to form small, 2-3 inch pancakes.
4. Cook for 2-3 minutes per side, or until golden brown and cooked through.
5. Serve immediately with a side of fresh berries.

3. Sausage & Veggie Breakfast Scramble

A protein-packed breakfast that will keep you full and focused until lunchtime. This versatile recipe is a fantastic way to use up any leftover AIP-compliant vegetables you have in your refrigerator.

Ingredients:

• 1/2 lb AIP-compliant breakfast sausage
• 1 cup chopped vegetables (e.g., zucchini, mushrooms, onions)
• 1 cup chopped spinach
• 1/4 tsp sea salt

Instructions:

1. In a skillet, cook the breakfast sausage over medium heat until browned, crumbling it as it cooks.
2. Add the chopped vegetables and cook for 5-7 minutes, or until tender.
3. Stir in the spinach and cook for 1-2 minutes, until wilted.
4. Season with sea salt and serve warm.

4. Avocado & Smoked Salmon Sweet Potato “Toast”

This elegant and easy breakfast uses toasted sweet potato slices as a nutrient-dense and colorful alternative to bread. It’s a perfect combination of healthy fats, protein, and complex carbs.

Ingredients:

• 2 thick (1/4-inch) slices of sweet potato, cut lengthwise
• 1/2 avocado, mashed
• 2 oz smoked salmon
• 1 tsp fresh dill, chopped

Instructions:

1. Toast the sweet potato slices in a toaster on high for 2-3 cycles, or bake at 400°F (200°C) for 15-20 minutes, until tender.
2. Top the warm sweet potato slices with mashed avocado, smoked salmon, and a sprinkle of fresh dill.
3. Serve immediately.

5. Quick & Creamy Cauliflower “Oatmeal”

This grain-free porridge is a warm and comforting breakfast that’s ready in minutes. Riced cauliflower creates a surprisingly creamy and neutral base, perfect for customizing with your favorite AIP toppings.

Ingredients:

• 1 cup riced cauliflower (fresh or frozen)
• 1/4 cup full-fat coconut milk
• 1/4 tsp cinnamon
• 1 tsp maple syrup (optional)

Instructions:

1. In a small saucepan, combine the riced cauliflower and coconut milk. Cook over medium heat for 5-7 minutes, until the cauliflower is tender and the mixture has thickened.
2. Stir in the cinnamon and maple syrup (if using).
3. Transfer to a bowl and top with fresh berries or other AIP-friendly toppings.

6. Berry & Coconut Collagen Smoothie

A refreshing and nutrient-packed smoothie that’s perfect for a quick breakfast on the go. Adding collagen peptides provides a gut-friendly protein boost.

Ingredients:

• 1 cup mixed berries (fresh or frozen)
• 1/2 cup full-fat coconut milk
• 1/2 frozen banana
• 1 scoop collagen peptides (optional)

Instructions:

1. Combine all ingredients in a high-speed blender.
2. Blend until completely smooth and creamy.
3. Pour into a glass and enjoy immediately.

7. The Ultimate Time-Saver: Dinner for Breakfast

One of the simplest and most efficient AIP breakfast hacks is to embrace leftovers. A balanced dinner makes for an equally balanced breakfast, saving you precious time and effort in the morning.

Instructions:

1. Simply reheat your leftover dinner from the night before in a skillet or microwave.
2. Enjoy a complete and satisfying breakfast in a matter of minutes.

8. Cinnamon & Apple Sauté

A warm and comforting fruit-based breakfast that feels like a special treat but comes together in minutes. This dish is simple, elegant, and naturally sweet.

Ingredients:

• 1 apple, cored and sliced
• 1 tbsp coconut oil
• 1/2 tsp cinnamon

Instructions:

1. Heat the coconut oil in a skillet over medium heat.
2. Add the apple slices and cook for 5-7 minutes, stirring occasionally, until tender and lightly caramelized.
3. Sprinkle with cinnamon and serve warm.

9. Turkey & Cranberry Breakfast Patties

These savory patties are easy to make ahead of time and reheat for a quick, protein-rich breakfast. The cranberries add a delightful touch of sweetness and tartness.

Ingredients:

• 1 lb ground turkey
• 1/4 cup dried cranberries (unsweetened, apple juice-infused)
• 1/4 tsp sea salt
• 1/4 tsp dried sage

Instructions:

1. In a bowl, gently combine all ingredients.
2. Form the mixture into small, 2-inch patties.
3. Cook in a skillet over medium heat for 5-7 minutes per side, or until cooked through.

10. Zucchini & Herb Fritters

A savory and vegetable-packed breakfast option that is light yet satisfying. These fritters are a great way to sneak in extra greens first thing in the morning.

Ingredients:

• 1 cup grated zucchini, with excess water squeezed out
• 2 tbsp coconut flour
• 1 tbsp chopped fresh herbs (e.g., parsley, chives)
• 1/4 tsp sea salt
• 1 tbsp coconut oil for cooking

Instructions:

1. In a bowl, combine the squeezed zucchini, coconut flour, herbs, and salt.
2. Form the mixture into small, flat fritters.
3. Heat the coconut oil in a skillet over medium heat.
4. Cook the fritters for 3-4 minutes per side, until golden brown and firm.

11. Mango Salsa with Grilled Fish

A light, tropical, and flavorful breakfast that’s perfect for a warm morning. Using pre-cooked fish fillets makes this a sub-10-minute meal.

Ingredients:

• 4 oz pre-cooked white fish fillet (e.g., cod, halibut)
• 1/2 cup diced mango
• 1/4 avocado, diced
• 1 tbsp chopped cilantro
• 1 tsp lime juice

Instructions:

1. Gently flake the cooked fish fillet.
2. In a small bowl, combine the mango, avocado, cilantro, and lime juice to create a salsa.
3. Gently fold in the flaked fish and serve.

12. “Chocolate” Avocado Mousse

A decadent and healthy breakfast that tastes like dessert. Carob powder is a fantastic AIP-friendly substitute for chocolate, providing a rich, roasted flavor.

Ingredients:

• 1 ripe avocado
• 2 tbsp carob powder
• 1-2 tbsp maple syrup
• 1/4 cup full-fat coconut milk

Instructions:

1. Combine all ingredients in a blender or food processor.
2. Blend until completely smooth and creamy.
3. Serve chilled, topped with a few fresh berries.

13. Anti-Inflammatory Ginger & Turmeric Smoothie

Start your day with an anti-inflammatory powerhouse. Ginger and turmeric are renowned for their health benefits, and this smoothie is a delicious way to incorporate them into your diet.

Ingredients:

• 1/2 cup full-fat coconut milk
• 1/2 cup water
• 1/2-inch piece of fresh ginger, peeled
• 1/2 tsp ground turmeric
• 1/2 frozen banana

Instructions:

1. Combine all ingredients in a high-speed blender.
2. Blend until smooth.
3. Enjoy immediately for the best flavor and benefits.

14. Sautéed Greens with Bacon

A simple, classic, and deeply satisfying combination of savory bacon and nutrient-dense greens. This is a go-to for a quick, low-carb, high-flavor breakfast.

Ingredients:

• 2 slices of AIP-compliant bacon, chopped
• 2 large handfuls of chopped greens (e.g., kale, chard, spinach)
• Pinch of sea salt

Instructions:

1. In a skillet over medium heat, cook the chopped bacon until crispy.
2. Add the greens to the skillet with the bacon and rendered fat. Sauté for 2-4 minutes, until wilted to your liking.
3. Season with a pinch of sea salt and serve warm.

15. Coconut Yogurt Parfait

A creamy and delicious parfait that’s perfect for a quick and easy breakfast. Layering it in a glass makes it feel like a gourmet treat.

Ingredients:

• 1/2 cup AIP-compliant coconut yogurt
• 1/4 cup mixed berries
• 1 tbsp toasted coconut flakes

Instructions:

1. In a glass or small bowl, create layers of coconut yogurt, berries, and toasted coconut flakes.
2. Repeat the layers until the glass is full.
3. Serve immediately.

16. Breakfast Burrito Bowl

A deconstructed burrito bowl with all your favorite AIP-friendly ingredients. This is a great way to use leftover ground meat and cauliflower rice.

Ingredients:

• 1/2 cup cooked ground meat (e.g., beef, turkey)
• 1/2 cup warm cauliflower rice
• 1/4 cup chopped lettuce
• 2 tbsp AIP-compliant salsa (e.g., a mix of diced cucumber, red onion, cilantro, and lime juice)
• 1/4 avocado, sliced

Instructions:

1. Assemble all ingredients in a bowl, starting with a base of cauliflower rice and lettuce.
2. Top with the warm ground meat, salsa, and sliced avocado.
3. Serve immediately.

17. Quick Chicken & Apple Skillet

A one-pan meal that combines savory chicken with sweet apples for a delicious and balanced breakfast that is ready in no time.

Ingredients:

• 1/2 lb chicken breast or thigh, diced
• 1 small apple, diced
• 1 tbsp coconut oil
• 1/4 tsp cinnamon
• Pinch of sea salt

Instructions:

1. Heat the coconut oil in a skillet over medium-high heat.
2. Add the diced chicken and cook until browned and cooked through.
3. Add the diced apple and cook for 3-4 minutes, until tender.
4. Season with cinnamon and sea salt, stir to combine, and serve warm.

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Adopting the Autoimmune Protocol is a significant step towards managing your health, and your diet plays a crucial role in that journey. We hope these 17 quick and easy breakfast recipes inspire you to explore new flavors and find joy in your morning meals. With a little preparation and creativity, your AIP breakfast can be a delicious, nourishing, and stress-free start to your day.

References

1. AIP Food List: What To Eat And Avoid On The Autoimmune Protocol Diet.
2. 13+ AIP Breakfast Ideas, Recommended By A Dietitian.