Breakfast on the Autoimmune Protocol

This post contains affiliate links. Click here to see what that means!

In order to support our blogging activities, we may receive monetary compensation or other types or renumeration for our endorsement, recommendation, testimonial, and/or link to any products or services from this blog.

That being said, we only promote authors, products, and services that we wholeheartedly stand by!



Because some of the most traditional American breakfast foods are out during the elimination diet, a lot of people struggle with what to eat for their morning meals. Bread, cereal, oatmeal, and even eggs are all out for the time being (and lets face it, for most of us, gluten is out forever). What is worse, is that a lot of us have become accustomed to eating breakfasts that are very high in carbohydrate and sugar and lacking in protein, fat, and actual nutrients.

Despite our cultures eat-and-run philosophy, it is actually important to put some thought into what you eat every morning for breakfast. This is the meal that starts off your day, and you can either set yourself up for success, nutrient-wise, or you could set yourself up for a wild ride on the blood-sugar roller coaster the rest of the day. Starting off with a healthy portion of protein and fat along with some vegetables fuels your body with nutrients instead of empty calories.

To start, I suggest reframing your concept of what constitutes breakfast—consider eating some other types of foods for breakfast. A lot of people in the community have taken to eating soup for breakfast, for a variety of reasons—my favorite is that it is easy to make one pot for the week, and then you only have to do a quick reheat before consuming in the morning. Other than that, soup is a great way to get your daily dose of bone broth in, is super warming and nourishing during the colder months, and freezes incredibly well for those who like to cook ahead.

Other foods that make great breakfast ideas are homemade sausage patties, and any manner of leftovers. I will often eat a breakfast salad made from a can of salmon or sardines with fresh cucumber, parsley, and olives. Really, breakfast is another meal on the Autoimmune Protocol, and most of us who have been eating this way for a long time don’t think twice about it any more.

If you are still struggling with ideas of what to eat for breakfast, the AIP community has come up with a collaborative cookbook called 85 Amazing AIP Breakfasts that aims to fill this void. Inside you will find 85 recipes from the community, 33 of them not found anywhere else on the web and all compliant for the Autoimmune Protocol. We’ve put together our best recipes for foods like beverages, bowls, skillets, soups, patties, and pancakes to help you nourish your body at breakfast time, and relieve some of the stress of coming up with ideas of what to eat in the morning. For those who have additional restrictions, the book includes lists of recipes that are low-FODMAP, GAPS or SCD compliant, low-histamine, and coconut-free.

If you would like to pick up a copy of 85 Amazing AIP Breakfasts, click here!

As a bonus, here is a preview recipe for Oven-Baked Pumpkin Pancakes from Gutsy by Nature! Enjoy!

Pumpkin Spice Pancake
Oven-Baked Pumpkin Spice Pancakes
Prep time
Cook time
Total time
Recipe type: Breakfast
Serves: 3
  • 2 tablespoons gelatin
  • ½ cup hot water
  • 4 medjool dates, pits removed
  • ½ cup pumpkin puree
  • 2 tablespoons melted coconut oil
  • 1 teaspoon apple cider vinegar
  • ⅔ cup sweet potato flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • Optional: maple syrup, honey, and/or whipped coconut cream for topping
  1. Preheat oven to 350°F and line a cookie sheet with parchment paper or a silicone mat.
  2. Dissolve the gelatin in the hot water and mix well.
  3. In a food processor or high speed blender, puree dates, pumpkin, coconut oil, apple cider vinegar, and the gelatin and water mixtureuntil smooth.
  4. Add sweet potato flour, baking soda, salt, and cinnamon. Puree again until all ingredients are well combined (the batter will be thick – more like a cake than a traditional pancake).
  5. Make six roughly equal size pancakes on the cookie sheet –spreading them out so that each one is about 1⁄4 inch thick.
  6. Bake for 25-30 minutes, or until they hold together when you gently slide a spatula under them and try to move them.
  7. Serve with desired topping or eat plain.


About Mickey Trescott

Mickey Trescott is a co-founder here at Autoimmune Wellness and a co-teacher of AIP Certified Coach. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She has a Master's degree in Human Nutrition and Functional Nutrition, and is the author of three best-selling books--The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, and The Nutrient-Dense Kitchen. You can watch her AIP cooking demos by following her on Instagram.


  • Erin says

    It’s definitely about changing the way you think about breakfast! That opens up a whole new world, doesn’t it? 🙂

  • Heather says

    medjool dates – what brand do you use thats AIP approved?

    • Mickey Trescott says

      Hi Heather,
      Look for a brand that does not have any ingredients other than dates and are produced in a gluten-free facility!

  • fellow AIPer says

    Is there a sub for the sweet potato flour? I have not invested in that as of yet. 🙂 Sounds yummy and simple! Congrats on the “merger” between you and Angie!

    • Mickey Trescott says

      Hi There–You could try arrowroot, but no guarantees as to if it will work as well!

  • Rochelle says

    Hi Mickey
    I was wondering do you need to take any supplements when following the AIP?
    Thank you,

    • Mickey Trescott says

      Hi Rochelle!
      It really depends on the person–in general, AIP is a very nutrient-dense diet, and there isn’t a specific need for any nutrient that isn’t covered in food. That being said, sometimes, depending on what people are dealing with certain nutrients can be helpful, but working with a practitioner to get personalized recommendations is important here.

      A couple of general recommendations would be magnesium, which is hard to obtain from diet and very deficient in our modern food supply because of declining levels in the soil, as well as probiotics.

      Hope it helps!

      • Mignon says

        The aip breakfast recipes link is broken how can I get the recipes please ?

  • Meleah says

    I have thyroid issues and autoimmune hepatitis. D I you think this book would cover everything I am lacking?

    • Mickey Trescott says

      Hi Meleah,
      We aren’t medical practitioners so we can’t address any specific medical concerns, but this book has lots of information for anyone who wants breakfast recipes on the elimination diet.

Leave a Comment

Rate this recipe: