20 Vegetarian AIP Recipes: Plant-Based, Elimination-Phase Friendly

Strict AIP elimination (Core phase) is nutrient-dense and often includes animal proteins, but these 20 fully vegetarian recipes use only compliant plant foods. They're anti-inflammatory, gut-healing, and easy. Note: Fully vegetarian AIP can be challenging long-term due to limited protein/fat sources—many experts recommend Modified AIP or professional guidance for nutrient balance (e.g., iron, zinc). Rotate these with variety and monitor energy/symptoms.

1. Sweet Potato & Veggie Breakfast Hash

Servings: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 2 large sweet potatoes, diced
• 1 zucchini, diced
• 2 carrots, diced
• 1 onion, diced
• 2 tbsp coconut oil
• 1 tsp dried rosemary
• 1 tsp turmeric
• Sea salt to taste
• Fresh cilantro for garnish

Instructions:

1. Heat oil in skillet over medium. Sauté onion 3 min.
2. Add remaining veggies and spices. Cover; cook 15-20 min, stirring occasionally, until tender-crisp.
3. Garnish and serve.

Tip: Top with sliced avocado.

2. Turmeric Sweet Potato & Carrot Soup

Servings: 4-6 | Prep: 10 min | Cook: 25 min

Ingredients:

• 3 sweet potatoes, chopped
• 4 carrots, chopped
• 1 onion, chopped
• 1 tbsp fresh ginger, grated
• 1 tsp turmeric
• 4 cups water + fresh herbs (or compliant broth)
• 1 can full-fat coconut milk
• Sea salt to taste

Instructions:

1. Sauté onion & ginger in 1 tbsp oil 3 min.
2. Add veggies, turmeric, and liquid. Simmer 20 min.
3. Blend smooth with coconut milk. Serve warm.

Tip: Freezes well for meal prep.

3. Rainbow Roasted Root Vegetables

Servings: 4 | Prep: 10 min | Cook: 35 min

Ingredients:

• 2 sweet potatoes, cubed
• 3 carrots, sliced
• 2 parsnips, sliced
• 1 beet (optional), cubed
• 2 tbsp olive oil
• 1 tbsp fresh rosemary
• Sea salt to taste

Instructions:

1. Preheat oven 400°F. Toss veggies with oil/herbs/salt.
2. Roast 30-35 min, flipping halfway.

Tip: Caramelized edges add sweetness.

4. Spinach & Plantain Fritters

Servings: 4 (12 fritters) | Prep: 15 min | Cook: 15 min

Ingredients:

• 2 ripe yellow plantains, mashed
• 2 cups spinach, chopped
• ¼ cup coconut flour
• 1 tbsp fresh ginger, grated
• Sea salt to taste
• Coconut oil for frying

Instructions:

1. Mix all into dough.
2. Heat oil; form patties and fry 3-4 min/side until golden.
3. Drain and serve.

Tip: Crispy outside, soft inside—great snack.

5. Creamy Garlic Herb Cauliflower Mash

Servings: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 1 large cauliflower, chopped
• 3 garlic cloves, minced
• ¼ cup coconut milk
• 2 tbsp olive oil
• 1 tbsp fresh chives/parsley
• Sea salt to taste

Instructions:

1. Steam cauliflower until soft.
2. Sauté garlic in oil; blend all until creamy.

Tip: Add turmeric for color/boost.

6. Zucchini & Sweet Potato Noodle Stir-Fry

Servings: 3 | Prep: 10 min | Cook: 15 min

Ingredients:

• 2 zucchinis, spiralized
• 1 sweet potato, spiralized
• 1 cup broccoli
• 2 tbsp coconut aminos
• 1 tbsp ginger, grated
• 2 tbsp coconut oil
• Sea salt

Instructions:

1. Heat oil; stir ginger 1 min.
2. Add sweet potato/broccoli 8 min; add zoodles + aminos 3-5 min.

Tip: Avoid overcooking zoodles.

7. Baked Plantain Chips with Herb Dip

Servings: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 2 green plantains, thinly sliced
• 2 tbsp olive oil
• Sea salt
• Dip: ½ cup coconut yogurt + cilantro + lime

Instructions:

1. Toss slices in oil/salt; bake 400°F 18-22 min, flipping.
2. Mix dip; serve.

Tip: Green plantains = savory crunch.

8. Coconut Carrot & Ginger Puree

Servings: 4 | Prep: 10 min | Cook: 20 min

Ingredients:

• 6 carrots, chopped
• 1 can coconut milk
• 1 tbsp ginger
• 1 tsp turmeric
• Sea salt

Instructions:

1. Boil carrots 15 min; blend with remaining.
2. Reheat gently.

Tip: Add spinach for green variation.

9. AIP Banana "Oatmeal" (Grain-Free)

Servings: 2 | Prep: 5 min | Cook: 10 min

Ingredients:

• 2 ripe bananas, mashed
• 1 cup coconut milk
• ¼ cup green banana flour or tigernut flour
• ½ tsp cinnamon (if reintroduced; optional)
• Sea salt
• Toppings: berries, shredded coconut

Instructions:

1. Simmer all except toppings 8-10 min, stirring until thick.
2. Top and serve warm.

Tip: Comforting breakfast alternative.

10. Herb-Roasted Broccoli & Cauliflower

Servings: 4 | Prep: 5 min | Cook: 25 min

Ingredients:

• 1 head broccoli, florets
• 1 head cauliflower, florets
• 3 tbsp olive oil
• 1 tbsp fresh thyme/rosemary
• Sea salt

Instructions:

1. Toss with oil/herbs/salt; roast 400°F 20-25 min.

Tip: Simple side dish staple.

11. Plantain & Kale Soup

Servings: 4 | Prep: 10 min | Cook: 25 min

Ingredients:

• 2 plantains, chopped
• 4 cups kale, chopped
• 1 onion, diced
• 1 can coconut milk
• 4 cups water
• Sea salt, fresh ginger to taste

Instructions:

1. Sauté onion and ginger in 1 tbsp oil 3 min.
2. Add plantains, kale, coconut milk, water, and salt. Simmer 20 min.
3. Blend partially for chunky texture if desired. Serve warm.

Tip: Hearty and green-powered—great for batch cooking.

12. Avocado & Cucumber Salad

Servings: 2 | Prep: 10 min

Ingredients:

• 2 avocados, diced
• 2 cucumbers, sliced
• Juice of 1 lime
• 2 tbsp olive oil
• Fresh cilantro, chopped
• Sea salt to taste

Instructions:

1. Whisk lime juice, oil, and salt for dressing.
2. Gently toss with avocado, cucumber, and cilantro.
3. Serve immediately for maximum freshness.

Tip: Refreshing no-cook side—pairs well with roasted veggies.

13. Sweet Potato Flatbread

Servings: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 1 cup mashed sweet potato
• ½ cup cassava flour
• 2 tbsp coconut oil
• Sea salt to taste

Instructions:

1. Mix ingredients into a soft dough (add water if needed).
2. Roll into thin rounds between parchment.
3. Cook in hot skillet 3-4 min per side until golden.

Tip: Use as wraps, pizza base, or dipper.

14. Ginger Zucchini Boats

Servings: 4 | Prep: 10 min | Cook: 30 min

Ingredients:

• 4 zucchinis, halved lengthwise
• 1 cup chopped carrots + onion mix
• 1 tbsp fresh ginger, grated
• 2 tbsp olive oil
• Sea salt to taste

Instructions:

1. Preheat oven 375°F. Scoop out zucchini centers (chop and add to filling).
2. Sauté carrots, onion, ginger, and zucchini bits 5 min.
3. Fill zucchini halves; bake 25-30 min until tender.

Tip: Stuffed veggie main—add coconut milk for creaminess.

15. Coconut Yogurt Parfait

Servings: 2 | Prep: 5 min

Ingredients:

• 1 cup coconut yogurt (AIP-friendly)
• 1 cup mixed berries
• ¼ cup shredded coconut
• 1 banana, sliced

Instructions:

1. Layer yogurt, fruit, and coconut in glasses.
2. Repeat layers; chill 10 min if desired.
3. Serve cold.

Tip: Light dessert or breakfast—add lime zest for brightness.

16. Baked Cinnamon Apples

Servings: 4 | Prep: 5 min | Cook: 25 min

Ingredients:

• 4 apples, cored and sliced
• 1 tbsp coconut oil, melted
• 1 tsp ground cinnamon (if reintroduced; optional)
• Sea salt pinch

Instructions:

1. Preheat oven 375°F.
2. Toss apples with oil, cinnamon, and salt.
3. Bake in dish 20-25 min until soft and fragrant.

Tip: Warm, naturally sweet treat—serve with coconut yogurt.

17. Cauliflower "Rice" Pilaf

Servings: 4 | Prep: 10 min | Cook: 15 min

Ingredients:

• 1 head cauliflower, riced
• 1 carrot, finely diced
• 2 tbsp fresh herbs (parsley/rosemary)
• 2 tbsp olive oil
• Sea salt to taste

Instructions:

1. Heat oil; sauté carrot 3 min.
2. Add cauliflower rice and herbs; cook 10-12 min until tender.
3. Season and serve as a side.

Tip: Versatile base—add ginger for extra flavor.

18. Plantain Pancakes

Servings: 2 | Prep: 5 min | Cook: 10 min

Ingredients:

• 2 ripe plantains, blended
• ¼ cup coconut flour
• Coconut oil for cooking
• Sea salt pinch

Instructions:

1. Blend plantains and flour into batter.
2. Heat oil in skillet; cook small pancakes 2-3 min per side.
3. Serve warm with fruit.

Tip: Sweet breakfast option—top with mashed banana.

19. Kale & Sweet Potato Sauté

Servings: 3 | Prep: 5 min | Cook: 15 min

Ingredients:

• 4 cups kale, chopped
• 1 large sweet potato, diced
• 1 tbsp fresh ginger or garlic (minced)
• 2 tbsp olive oil
• Sea salt to taste

Instructions:

1. Heat oil; sauté sweet potato 8-10 min until softening.
2. Add kale and ginger; cook 5 min until wilted.
3. Season and serve hot.

Tip: Quick nutrient boost—add coconut aminos for umami.

20. Tropical Fruit Salad with Coconut

Servings: 4 | Prep: 10 min

Ingredients:

• 1 mango, diced
• 2 bananas, sliced
• 1 cup berries
• ¼ cup shredded coconut
• Juice of 1 lime

Instructions:

1. Toss all fruit with lime juice.
2. Sprinkle with coconut; mix gently.
3. Chill 10 min and serve fresh.

Tip: Hydrating snack or dessert—use in-season fruit for best flavor.

Enjoy these healing, flavorful vegetarian AIP options! Batch-prep for ease, and consult a practitioner for long-term planning.

```