17 20-Minute Autoimmune Protocol Snack Recipes
Snacking on the Autoimmune Protocol (AIP) can seem daunting, especially when you’re used to reaching for convenient, packaged foods. However, having compliant and delicious snacks on hand is crucial for staying satisfied and energized between meals, preventing blood sugar dips, and sticking to the protocol. The key to successful AIP snacking is preparation and simplicity.
This article provides 17 snack recipes that are not only fully AIP-compliant but are also incredibly quick and easy to prepare, most taking 20 minutes or less. From sweet and fruity to savory and crunchy, these ideas will help you build a new repertoire of go-to snacks. Forget feeling deprived; with these recipes, you can enjoy satisfying and nourishing bites that support your health goals and taste great.
1. Prosciutto-Wrapped Melon
A classic Italian appetizer that happens to be perfectly AIP-compliant. The combination of sweet, juicy melon and salty, savory prosciutto is irresistible and requires no cooking.
Ingredients:
- 1 cup cantaloupe or honeydew melon chunks
- 4-6 slices of high-quality prosciutto (check ingredients for just pork and salt)
Instructions:
- Wrap each chunk of melon with a small piece of prosciutto.
- Arrange on a plate and serve immediately. It’s that simple!
2. Cucumber & Avocado Bites
Cool, creamy, and refreshing, these bites are a perfect light snack. They are packed with healthy fats and are incredibly hydrating.
Ingredients:
- 1 large cucumber, cut into 1/2-inch thick rounds
- 1/2 ripe avocado, mashed
- Pinch of sea salt
- 1 tsp fresh lemon juice
- Optional: a sprinkle of fresh dill or chives
Instructions:
- In a small bowl, mix the mashed avocado with sea salt and lemon juice.
- Top each cucumber round with a small dollop of the avocado mixture.
- Garnish with fresh herbs, if using, and serve.
3. “Cheesy” Kale Chips
Get your crunchy, savory fix with these addictive kale chips. Nutritional yeast provides a surprisingly cheesy flavor without any dairy.
Ingredients:
- 1 bunch of kale, stems removed, leaves torn into bite-sized pieces
- 1 tbsp olive oil or melted coconut oil
- 2 tbsp nutritional yeast
- 1/2 tsp sea salt
Instructions:
- Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
- Make sure the kale is completely dry. In a large bowl, massage the kale with the oil until all leaves are lightly coated.
- Sprinkle with nutritional yeast and salt, and toss to coat evenly.
- Spread the kale in a single layer on the baking sheet. Bake for 15-20 minutes, or until the edges are golden and the leaves are crispy.
4. Apple Slices with “Caramel” Dip
A sweet and satisfying snack that feels like a treat. This simple dip uses coconut butter and a touch of maple for a caramel-like flavor.
Ingredients:
- 1 apple, cored and sliced
- Dip: 2 tbsp coconut butter (warmed to a drizzling consistency), 1 tsp maple syrup, pinch of cinnamon
Instructions:
- Arrange the apple slices on a plate.
- In a small bowl, whisk together the warm coconut butter, maple syrup, and cinnamon until smooth.
- Serve the dip alongside the apple slices.
5. Bacon-Wrapped Dates
The ultimate sweet and salty snack. These are incredibly simple to make and are always a crowd-pleaser.
Ingredients:
- 8 Medjool dates, pitted
- 4 slices of AIP-compliant bacon (sugar-free, no nitrates/nitrites), cut in half
Instructions:
- Preheat oven to 375°F (190°C).
- Wrap each date with a half-slice of bacon and secure with a toothpick if needed.
- Place on a baking sheet lined with parchment paper.
- Bake for 15-20 minutes, flipping halfway through, until the bacon is crispy.
6. 5-Minute Tigernut Energy Balls
A nut-free energy bite that is perfect for a quick boost. Tigernut flour has a naturally sweet and nutty flavor.
Ingredients:
- 1/2 cup tigernut flour
- 1/4 cup shredded coconut
- 4 soft Medjool dates, pitted
- 1 tbsp melted coconut oil
- Pinch of sea salt
Instructions:
- Combine all ingredients in a food processor.
- Pulse until the mixture comes together and forms a sticky dough.
- Roll the mixture into small, bite-sized balls.
- Enjoy immediately or store in the fridge.
7. Garlic & Herb Plantain Chips
Forget store-bought chips. These homemade plantain chips are easy, crispy, and compliant. A mandoline slicer makes this task even faster.
Ingredients:
- 1 green plantain
- 1 tbsp coconut oil, melted
- 1/2 tsp sea salt
- 1/4 tsp garlic powder
- 1/4 tsp dried oregano
Instructions:
- Preheat oven to 375°F (190°C).
- Peel the plantain and slice it as thinly as possible.
- In a bowl, toss the plantain slices with the melted coconut oil, salt, garlic powder, and oregano.
- Spread in a single layer on a baking sheet lined with parchment paper.
- Bake for 15-20 minutes, flipping once, until golden and crispy.
8. Coconut Butter-Stuffed Dates
The simplest sweet snack for when a craving hits. The rich, creamy coconut butter is a perfect pairing for sweet dates.
Ingredients:
- 4-6 Medjool dates
- 2-3 tbsp coconut butter
- Optional: a sprinkle of sea salt
Instructions:
- Slice the dates open lengthwise and remove the pits.
- Fill each date with a small spoonful of coconut butter.
- Sprinkle with sea salt if desired and enjoy.
9. Quick Refrigerator Pickles
A zesty, crunchy, and refreshing snack that takes just a few minutes to prepare before chilling.
Ingredients:
- 1 large cucumber, thinly sliced
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 1 tsp sea salt
- 1 tsp maple syrup (optional)
- 1 clove garlic, smashed
- 1 tsp fresh dill
Instructions:
- Place the cucumber slices, garlic, and dill in a glass jar.
- In a small bowl, whisk together the vinegar, water, salt, and maple syrup (if using).
- Pour the brine over the cucumbers.
- Seal the jar and shake well. Let it sit in the fridge for at least 15-20 minutes before enjoying (they get better with time!).
10. Tuna Salad Nori Wraps
A hand-held, sushi-inspired snack that is packed with protein and flavor. It’s a great way to use canned tuna.
Ingredients:
- 1 can (5 oz) tuna, drained
- 2 tbsp AIP-compliant mayonnaise
- 1 tbsp finely chopped celery or cucumber
- 2 sheets of nori (seaweed)
- Optional: a few slices of avocado
Instructions:
- In a bowl, mix the tuna, mayonnaise, and celery/cucumber.
- Lay a nori sheet flat and spread half of the tuna mixture along the bottom third.
- Add avocado slices, if using.
- Tightly roll up the nori sheet. You can wet the top edge with a little water to seal it. Repeat with the second sheet.
- Slice into rounds or eat it like a hand roll.
11. Cinnamon-Roasted Carrot Fries
Carrots become wonderfully sweet when roasted, and cutting them into fries makes them a fun and dippable snack.
Ingredients:
- 2 large carrots, peeled and cut into fry-shaped sticks
- 1 tbsp melted coconut oil
- 1/2 tsp cinnamon
- 1/4 tsp sea salt
Instructions:
- Preheat oven to 400°F (200°C).
- Toss the carrot sticks with coconut oil, cinnamon, and salt.
- Spread in a single layer on a baking sheet.
- Roast for 20 minutes, flipping halfway, until tender and slightly caramelized.
12. 10-Minute Berry Gelatin Gummies
A gut-friendly sweet treat that is fun to eat. Using high-quality grass-fed gelatin provides a boost of protein and collagen.
Ingredients:
- 1 cup 100% fruit juice (like cherry or grape, with no added sugar)
- 2 tbsp grass-fed gelatin
Instructions:
- Pour 1/2 cup of the cold juice into a small saucepan. Sprinkle the gelatin over the top and let it “bloom” (sit undisturbed) for 2-3 minutes.
- Turn the heat on to low and whisk the mixture until the gelatin is completely dissolved (do not boil).
- Remove from heat and whisk in the remaining 1/2 cup of cold juice.
- Pour into silicone molds or a small glass dish. Place in the freezer for 10-15 minutes, or until firm.
13. Savory Roasted Coconut Flakes
A crunchy, salty, and satisfying snack that can be made in a big batch.
Ingredients:
- 2 cups large, unsweetened coconut flakes
- 1 tbsp melted coconut oil
- 1/2 tsp sea salt
- 1/4 tsp garlic powder
Instructions:
- Preheat oven to 325°F (160°C).
- Toss the coconut flakes with the melted oil, salt, and garlic powder.
- Spread on a baking sheet in a single layer.
- Bake for 5-8 minutes, watching carefully and stirring once, until lightly golden and fragrant. They burn quickly!
14. Avocado & Lime Mousse
A quick, creamy, and refreshing pudding-like snack that is packed with healthy fats.
Ingredients:
- 1 ripe avocado
- 1.5 tbsp fresh lime juice
- 1-2 tsp maple syrup
- Pinch of sea salt
Instructions:
- Combine all ingredients in a small blender or food processor.
- Blend until completely smooth and creamy.
- Serve immediately for a soft-mousse texture.
15. Celery Sticks with Tigernut “SunButter”
A classic snack, made AIP-compliant. Tigernut butter is a great substitute for seed-based butters.
Ingredients:
- 2-3 celery stalks, washed and cut into sticks
- 2-3 tbsp tigernut butter (ensure it’s 100% tigernuts)
- Optional: a sprinkle of cinnamon or sea salt
Instructions:
- Spread the tigernut butter into the groove of the celery sticks.
- Sprinkle with cinnamon for a sweet version or sea salt for a savory one.
16. Quick Shrimp & Herb Skewers
A simple, protein-packed snack that feels a little fancy. Using pre-cooked shrimp makes this a 5-minute affair.
Ingredients:
- 1 cup cooked, peeled, and deveined shrimp
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp chopped fresh parsley or cilantro
- Small wooden skewers
Instructions:
- In a bowl, toss the cooked shrimp with olive oil, lemon juice, and fresh herbs.
- Thread 3-4 shrimp onto each skewer.
- Serve immediately.
17. 2-Ingredient Frozen Berry Pops
A simple, refreshing frozen treat for a hot day or a sweet craving.
Ingredients:
- 1 can (13.5 oz) full-fat coconut milk
- 1.5 cups mixed berries (fresh or frozen)
Instructions:
- Combine the coconut milk and berries in a blender.
- Blend until smooth.
- Pour the mixture into popsicle molds.
- Freeze for at least 4 hours, but the prep is done in 5 minutes!
With these 17 quick and easy recipes, snacking on the Autoimmune Protocol becomes a simple and delicious part of your day. By focusing on whole, nutrient-dense foods, you can support your body’s healing while satisfying your cravings.”’
