What sweets can you have on an AIP diet?

On AIP, you can enjoy naturally sweet treats made from compliant ingredients like coconut, carob, tigernut flour, cassava, sweet potatoes, and certain fruits like banana and mango. While refined sugar and most store-bought sweets are off-limits, you can create satisfying desserts using pure maple syrup, gelatin, coconut butter, and green plantains. Think: tigernut cookies, carob pudding, or mango “ice cream.”

What are good anti-inflammatory desserts?

Great anti-inflammatory dessert options include gelatin-based fruit gummies, avocado-carob mousse, and coconut-based frozen treats. These recipes typically feature nutrient-dense, low-sugar ingredients that support gut health, reduce inflammation, and provide essential vitamins. Avoid processed flours, refined sugar, and inflammatory oils. For more inspiration, revisit Easy Dessert Recipes that can be adapted to anti-inflammatory needs.

Is chocolate OK on AIP?

No—real chocolate (including dark and raw forms) is not allowed on strict AIP due to its seed origin and potential to trigger immune responses. However, roasted carob powder is a fantastic alternative. It delivers a similar taste experience without violating the protocol and pairs well with coconut cream, maple syrup, and vanilla to mimic chocolate-based desserts.

What are good AIP snacks?

Top AIP snacks include coconut chips, plantain chips, jerky made without nightshades, sliced apples with coconut butter, and homemade tigernut flour cookies. You can even repurpose AIP desserts like banana-tigernut bites as convenient snack options throughout the day. Proper prep ensures your snacks are ready to go when cravings hit.

What sweets can you have on an AIP diet?

On AIP, you can enjoy naturally sweet treats made from compliant ingredients like coconut, carob, tigernut flour, cassava, and fruit. These include cookies, puddings, and frozen desserts made without refined sugar or chocolate.

What are good anti-inflammatory desserts?

Good anti-inflammatory desserts include gelatin fruit gummies, coconut carob mousse, and mango 'ice cream' made with AIP-compliant ingredients that support gut and immune health.

Is chocolate ok on AIP?

No, chocolate is not allowed on strict AIP. Use roasted carob powder as a substitute—it offers a similar flavor and is fully compliant with the protocol.

What are good AIP snacks?

Good AIP snacks include coconut chips, tigernut cookies, plantain chips, and fruit with coconut butter. Many AIP desserts can double as snacks throughout the day.

AIP Desserts That Work – 5 Easy Recipes You’ll Love

Tigernut Banana Cookies

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These chewy, naturally sweet Tigernut Banana Cookies are a perfect AIP-friendly dessert—grain-free, nut-free, egg-free, and chocolate-free.

Author: Alana
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Yield: 8 cookies 1x
Category: Dessert
Method: Baking
Cuisine: AIP

Ingredients

Scale

1 cup tigernut flour
1 ripe banana (mashed)
2 tbsp melted coconut oil
1 tbsp maple syrup (optional)
1/4 tsp cinnamon
1/8 tsp sea salt

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Instructions

Preheat oven to 350°F and line a baking sheet with parchment paper.
In a medium bowl, mix mashed banana, coconut oil, and maple syrup.
Stir in tigernut flour, cinnamon, and sea salt until a soft dough forms.
Scoop small spoonfuls onto baking sheet and flatten slightly.
Bake for 12–14 minutes until edges are golden brown.
Let cool completely before serving for best texture.

Notes

Cookies stay fresh in the fridge for up to 5 days in an airtight container.
Freeze dough balls for quick baking later!
Add shredded coconut for extra texture (still AIP-friendly).

Nutrition

Serving Size: 2 cookies
Calories: 120
Sugar: 4g
Sodium: 35mg
Fat: 6g
Saturated Fat: 5g
Unsaturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 16g
Fiber: 3g
Protein: 1g
Cholesterol: 0mg

Find it online: https://alanarecipes.com/aip-desserts/