83 Fantastic AIP Recipes That Are Actually Coconut Free (2024)

The AIP diet is pretty restrictive but one thing that is allowed and used very heavily in AIP recipes is coconut. If you have a sensitivity to coconut and you're doing the AIP diet, you've probably noticed it can be tricky to find certain types of recipes in a coconut-free version.

I've been blogging about AIP and making AIP recipes for a little under a year now and have become more and more aware of how many people have sensitivities to foods that are abundant in AIP recipes. Coconut is a sensitivity/allergy I've been hearing about pretty frequently, soI felt it was only fitting to do a roundup of great coconut-free recipes.

This post is focused mainly on desserts and baked goods because they are typically the hardest to find coconut-free, but I've also included some recipes for drinks, sauces/dips, and savory dishes here too.

When I was doing my search, I found that it was surprisingly difficult to find AIP coconut-free recipes for certain things. Sometimes, recipes are coconut-free but aren't necessarily labeled as such so they don't pop up in a "coconut-free" search OR you search "coconut free" but get a bunch of results for foods with coconut. Very frustrating and time-consuming! Anyhow, I think I found some awesome recipes and I hope you enjoy them!

Cookies

-AIP / Paleo Crispy Cinnamon Thin Cookies - Coconut-Free, A Squirrel in the Kitchen

-Black Forest Cake Cookies (Paleo, AIP, Coconut Free), It's All About AIP

-Cassava Flour Sugar Cookies {AIP + Paleo + Vegan}, Finished with Salt

-Orange Frosted Cinnamon Raisin Cookies (AIP, Paleo, Coconut-Free), Fedand Fulfilled

Orange Frosted Cinnamon Raisin Cookies, Credit: Fed and Fulfilled

-The Best Gluten-Free Chocolate Chip Cookies (AIP, Paleo, Coconut-Free), Grass Fed Salsa

-Tigernut Raisin Cookies, Real Food and Love

-Paleo AIP Gingersnap Cookies (Nut-free, Egg-free, Coconut-Free, Vegan), Beyond the Bite

-AIP 'Chocolate' Chip Cookies (Coconut-Free), Bon AIPPetit

Cakes, Dessert Breads, and Bars

-Pumpkin Spice Cake With Gingersnap Crust, Autoimmune Wellness

-Paleo Orange Cake (Gluten, Dairy, Nut & Coconut-Free), Little Bites of Beauty

-Simple 5 Ingredient Banana Bread Mug Cake (Paleo, AIP, Vegan, Gluten-Free), Food Courage

-Coconut-Free Banana Bread, Go Healthy with Bea

-Healthy Paleo Pumpkin Bars, Ana Ankeny

-Holiday Bars (AIP, Paleo),It's All About AIP

Simple 5 Ingredient Banana Bread Mug Cake, Credit: Food Courage

Brownies

-Fudgy Avocado Collagen Brownies (AIP/Paleo/Coconut-Free), Lichen Paleo, Loving AIP

-Fudgy Banana Bars (Paleo, AIP, Vegan), Gutsy by Nature

-Carob Brownie Bites (AIP, Egg-Free), Eat Beautiful

-Paleo AIP Chocolatey Fudge Fat Bombs- Coconut Free!, Real World AIP

Breads and Tortillas

-AIP Garlic Knots (Cassava-free, Coconut-Free), The Curious Coconut

-Squash Flatbread (Paleo, AIP, Coconut-Free), Fresh Tart

-4 Ingredient AIP Paleo Flatbread Recipe (Vegan), Heartbeet Kitchen

-Irish Soda Bread (AIP/Paleo), Wendi's AIP Kitchen

-Cassava Flour Tortillas (Paleo, AIP), The Roasted Root

-AIP Sourdough Bread, Heal Me Delicious

-3 Ingredient Plantain Sandwich Rounds, Delicious Obsessions

-Flaky Cassava Flatbread, The Unskilled Cavewoman

-Happy Accident Tigernut Breakfast Bread, Real World AIP

-Grain-Free Naan || Indian Flatbread (Paleo, AIP, Vegan), Cook 2 Nourish

-Foolproof Grain-Free Tortillas, Meatified

-AIP Bread, Real-World AIP

Breakfast

-AIP Instant Oatmeal (Starch and Coconut-Free), Grazed and Enthused

-AIP Crepes, Provincial Paleo

-Pumpkin Cranberry Bagels (AIP, Vegan), Gutsy by Nature

Pumpkin Cranberry Bagels, Credit: Gutsy By Nature

AIP Pancakes, Create Delicious

Blueberry Plantain Pancakes, Real Food and Love

Yeasted Waffles (Paleo/ AIP/ Vegan),Provincial Paleo

Banana Blueberry Muffins, Go Healthy With Bea

Candy

-1-Ingredient Maple Candies (Paleo-Friendly!), Life Made Full

-Cinnamon-Ginger Chewy Candy, Provincial Paleo

Gelatin

-AIP/Paleo Fruit Terrine with Berries- No-Bake Summer Dessert, A Squirrel in the Kitchen

Popsicles,Puddings, and "Nice" Creams

-Orange Creme Cookie Dough Pops - AIP, Coconut-Free, The Unskilled Cave Woman

-Pineapple-Lime Popsicles, Autoimmune Wellness

-Creamy Honeydew Popsicles with Lime, Meatified

-Kombucha Berry Popsicles (Paleo, AIP, GAPS, WAHLS), Pheonix Helix

-Blackberry Collagen Popsicles, Autoimmune Wellness

-Strawberry Banana Popsicles, Nurture My Gut

-Banana Pineapple Ice Cream (Dairy-Free),Nourished Simply

-Easy 3 Ingredient Fudgy Chocolate Avocado Pudding, Paleo Scaleo

Pies, Crumbles, Cobblers, and Crisps

-AIP Raspberry Crumble (Grain-free, Dairy-Free, Nut-free, Coconut-Free), Strictly Delicious

-AIP Apple Crisp, Real Food and Love

-Apple, Pear & Plantain Cobbler (AIP, Paleo, Gluten-Free), The Unskilled Cavewoman

-AIP Pie Crust, Wendi's AIP Kitchen

Savory

-Mushroom Leek Risotto (Paleo, AIP, Whole30), Hurried Health Nut

-Creamy Sausage Soup with Greens, Meatified

-Shepherd's Pie (AIP, Paleo), It's All About AIP

-Paleo Chicken Pot Pie (AIP), Gutsy by Nature (use lard in place of coconut oil)

Crackers

-Garlic Herb AIP Crackers Recipe, Gutsy By Nature

-Cassava Crackers: Grain-free Paleo Recipe, Absolutely Flavorful

-Homemade Cassava Crackers || Christmas Crackers (Paleo, AIP, Vegan), Cook 2 Nourish

Sauces, Dips, and Frosting

-Dairy-Free Cheese Sauce v2 (Coconut-Free), Meatified

-Slow Cooker Pumpkin Butter,Bon AIPPetit

Slow Cooker Pumpkin Butter, Credit:Bon AIPPetit

-How To Make Date Caramel,Minimalist Baker

-AIP "Buttercream" Frosting, Eat Beautiful

-AIP Cauliflower Dip, Healing Autoimmune

-Garlic & Artichoke Hummus, Meatified

Drinks

-AIP Coconut Milk Substitute - Banana Milk!, Thriving on Paleo

Banana Milk, Credit: Thriving on Paleo

-Avocado Milk, Eat Beautiful

-Cinnamon Honey Tiger Nut Horchata AIP, Goodie Goodie Gluten-Free

-Berry Green Avocado Smoothie (Paleo, AIP, GAPS, WAHLS, Whole 30), Pheonix Helix

-Green Salad Smoothie, A Clean Plate

-Cherry Blossom Smoothie (Dairy-Free, AIP), Zesty Paleo

-Very Berry Broth Smoothie, Meatified

-Infused Water, 50 Shades of Avocado

-Green Super Spinach Smoothie, Every Last Bite

Conclusion

I loved putting this list together. I hope you found something you love! What kind of foods do you typically have trouble finding coconut-free? Leave me a comment below.

Below are some food items needed to make several of the recipes in this post. They are affiliate links which means that when you click and purchase a product, I may receive a small commission at no additional cost to you. These earnings help to buffer the costs associated with maintaining the site.

If you enjoyed this post, you may also like:

Beginner's Guide to the Autoimmune Protocol

57+ AIP Pantry Items and What to do With Them

109 Awesome AIP Friendly Breakfasts You'll Love

7 Day AIP Meal Plan

55 Easy AIP Meals for Beginners

83 Fantastic AIP Recipes That Are Actually Coconut Free (2024)

FAQs

Is coconut allowed on the AIP diet? ›

You'll find everything from coconut flour, coconut milk, coconut cream, and coconut oil in the real food, paleo world. It's packed with minerals such as manganese, and it's full of healthy fats. Not only is coconut allowed in the AIP diet, it can become one of the most important ingredients you use!

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What is a AIP substitute for coconut milk? ›

Enter banana milk. This is a coconut-free, tigernut-free AIP milk substitute that only requires 2 ingredients – a banana and some water – and can be blended up in less than a minute. And yes, you can use a food processor if you don't have a blender.

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Can I have coconut flour on AIP? ›

AIP, being grain-free as well as gluten-free, creates a fairly good challenge. The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot Starch.

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Is xanthan gum ok on AIP? ›

Guar gum comes from the endosperm of the guar bean and xantham gum is secreted by a bacteria called Xanthom*onas Camestris. Both guar gum and xantham gum have a high propensity for altering the gut microbiome and should be avoided on the autoimmune protocol.

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Is coconut an inflammatory? ›

Coconut can fight inflammation.

Because these polyphenols have antioxidant properties, they can help offset oxidative free radicals which can lead to inflammation."1 Hewlings recommends looking for fresh, unprocessed raw coconut and/or coconut oil to reap the most antioxidant, and anti-inflammatory benefits.

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Can coconut cause IBS flare up? ›

With its potential for higher levels of IBS-triggering FODMAPs and its not-so-impressive nutritional profile, it is probably best to leave coconut water off of your grocery list.

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Is coconut yogurt allowed on AIP? ›

If you follow the Autoimmune Protocol (AIP diet), you will need to go with the Native Forest Simple brand of coconut milk, as you are not supposed to consume gums or emulsifiers on AIP. As long as the coconut milk you use is straight coconut milk, then coconut milk yogurt is AIP compliant.

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Is chickpea flour AIP compliant? ›

Chickpea Flour: *non AIP.

What is a substitute for cornstarch on AIP diet? ›

Instead of cornstarch, use arrowroot flour or tapioca flour. We found that arrowroot flour works well to thicken sauces and gravies and helps to lighten the texture of baked goods. Tapioca flour works well in coatings, such as velveting chicken for stir-fries.

What is the best milk for autoimmune disease? ›

“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

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Is peanut butter OK for AIP? ›

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce.

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Are bananas ok on the AIP diet? ›

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

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Can you eat coconut yogurt on AIP? ›

As long as the coconut milk you use is straight coconut milk, then coconut milk yogurt is AIP compliant.

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Is cocoa allowed on AIP? ›

Cocoa powder, cacao powder and chocolate are all derived from seeds, so they aren't allowed on the elimination portion of the AIP Diet. What is this? However, carob powder IS allowed, and makes an amazing chocolately substitute that can satisfy your cravings.