Egg Free Cookies – paleo and low fodmap

Egg Free

These cookies are paleo, egg free, dairy free and can be made with a wide variety of sweeteners (maple syrup, honey, coconut sugar and erythritol have all be tested!). This recipe has minimal sweetener due to me trying to lower my sugar intake, but if you want to make them an extra treat you can add in a little extra sweetener and it won’t affect the recipe ( I have tested them with various levels of sweetener).

This recipe is a remake of one of my older recipes. Since discovering I can’t tolerate eggs, it’s been difficult to find recipes for most things as they always tend to contain egg – ugh! I don’t tolerate huge amounts of flaxseed and can’t handle chai seeds and these are the ingredients usually used in most egg free baking (doh!).

In place of the eggs I have used a gelatine egg which has worked out really well. Once the cookies have cooled down, they have a wonderful crunchy, crumbly texture. I haven’t yet tried making them vegan compliant but I would like to try, and I aim to use agar agar as a replacement for the gelatine. If anyone decides to try this before me – please let me know how you get on!

Other Recipes

For more sweet AIP and Low FODMAP treats check out my other recipes such as breakfast bars or chewy cookies.

If you are lucky enough to be able to eat eggs, then check out my original paleo cookie recipe or my crunchy paleo biscuits which are delicious (I tried them before I found out I couldn’t eat egg).
Whilst I have been testing these cookies to be egg free I have also made them in a range of flavours such as dates and chocolate, double chocolate chip, chocolate and pecans and plain with brazil nuts.

AIP compliant
To make these cookies AIP compliant you can use tigernut flour (i have tested them with tigernut flour). Omit the cacao powder and either use carbo powder or go without. You also need to omit the vanilla but could use either mace or cinnamon in its place (use 1 teaspoon). Good AIP fillings include dates, raisins, and figs.

Print Recipe
 Egg Free Cookies - paleo and low fodmap
Course Sweets
Servings
Ingredients
Course Sweets
Servings
Ingredients
Instructions
  1. Turn the oven on to 150’ C (300'F)
  2. Line a baking sheet with a silicon mat or greaseproof paper and lightly oil using the extra tablespoon of coconut oil.
  3. In a bowl combine the almond flour, cacao powder, coconut sugar (if using honey or maple syrup leave out), bicarb of soda, vanilla and salt. Stir to combine.
  4. Chop the nuts and add into the dry mixture. Chop the chocolate and place aside for now.
  5. In a sauce pan add the coconut oil, the coconut milk and if using maple syrup or honey, add in here. Turn on the heat very low to melt the ingredients and stir to combine.
  6. Turning off the heat, sprinkle the gelatine over the melted oil and immediately whisk to combine.
  7. Pour the liquid into the dry mix and stir to combine.
  8. Add the chopped chocolate into the mixture and stir once again to combine.
  9. Using a cookie cutter to shape, on the greaseproof paper press a heaped tablespoon of the mixture into the cutter and use your fingers to flatten out into the shape of the cutter. Lift the cutter carefully, leaving the shaped cookie behind. Allow two finger spaces between each cookie to allow for spreading.
  10. When all of the mixture has been used up place the baking tray in the middle of the oven and cook for 24 minutes.
  11. Once cooked turn off the oven and allow the cookies to remain in the oven for a good 20 minutes before fetching out and allowing to cool on a rack. As the cookies cool down they will firm up and develop a nice crunchy texture.
  12. Keep in an air tight container for up to 4 days.
Recipe Notes

Gelatine - Make sure you use the orange can if you are using Great Lakes gelatine. You want to use gelatine, the kind that gels, not collagen which doesn't act like a binding ingredient.

Sweetener - If you don't want to use coconut sugar, you can use maple syrup, honey, erythritol or any other kind of sweetener. If you want the cookies to be sweeter then you can add more into the mix. However, if you are following a low FODMAP diet then don't use more than 2 tablespoons of coconut sugar as large amounts are higher in FODMAPS.

Flours - I have made these cookies using tigernut flour as well as using half and half with almond flour.

Fillings - If you want to avoid chocolate or don't want to use nuts then you could use tigernuts, dates, dried fruit, or even carob drops.

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AIP & Low FODMAP Burgers

Finding an AIP Low FODMAP recipe for burgers is pretty much impossible but not anymore – yay! This recipe is egg-free, dairy free, gluten free, paleo, AIP and low FODMAP. They are really easy to make and can be frozen too.

If you want more details on the Low FODMAP diet or the Auto Immune Protocol, take a look here at my post The Low FODMAP diet – a basic guide or Autoimmune protocok – the basics.

Serving Suggestion

Serve these burgers with some salad leaves, sliced avocado, Low FODMAP / AIP coleslaw and roasted sweet potatoes for a great tasting dinner.

More AIP Low FODMAP Recipes

For more AIP and Low FODMAP recipes check out my posts Salmon fishcakes, Meatballs, Yuk Sung and Lamb Curry.

NON AIP Ingredients

For those of you are not AIP try adding in one tablespoon of ground black pepper and one teaspoon of mustard powder for an extra spice kick!

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 AIP & Low FODMAP Burgers
Great tasting burgers that are full of flavour but without high FODMAPs and using all friendly AIP ingredients. Serve with salad, some coleslaw, roasted sweet potato and some avocado for a really satisfying dinner.
Course Main Dish
Cook Time 25 Minutes
Passive Time 10 Minutes
Servings
Burgers
Ingredients
Course Main Dish
Cook Time 25 Minutes
Passive Time 10 Minutes
Servings
Burgers
Ingredients
Instructions
  1. Pre-heat the oven to 180'c (350'F)
  2. In a bowl add all the spices, herbs and sugar. Stir to combine.
  3. Add the minced beef into the bowl with the spices etc and stir to combine.
  4. Using a burger press or your hands, shape the mixture into four burgers.
  5. Place the burgers on a baking sheet and cook for 25 mintues
  6. When cooked served with some salad, coleslaw and roasted sweet potatoes for a great tasting dinner.

AIP Breakfast Bars- low FODMAP, low carb with SIBO SCD, vegan and nut options

These AIP breakfast bars are Paleo, low FODMAP, low carb and can be adapted to be SIBO SCD and vegan compliant. They are similar to a Kellogs Nutrigrain bar except without the grains and refined sugar.

If you didnt want raisins/ sultanas and blueberries you can add other fillings in place of them them such as fresh cherries (not low FODMAP) or strawberries, figs, seeds, dried pineapple and banana or even chocolate chunks if you can tolerate cacao. I have made them with sundried banana and chocolate chunks before and they were just as delicious.

Variations

For a vegan option you can use agar-agar (1 tbsp will be enough) in place of the gelatine or guar gum (1 tbsp). Follow the same steps as you would the gelatine – whisking it with water before adding into the mixture.

Nut Option

If you tolerate nuts then you can use nut flours and or seed flour / butters. You can swap for the exact same amounts. If you use sunflower seeds, omit the baking soda otherwise the mixture will turn green! (Its not harmful, its just an alkali reaction between the soda and the sunflower seeds). I mostly make my bars using almond flour and hazelnut butter as I have successfully reintroduced these into my diet.

SIBO SCD

For SIBO SCD you will need to omit the bicarbonate of soda (baking soda) as its classed as “illegal” (in other words it’s on the “no” list!). It won’t made a huge difference to the bars as they don’t rise much during cooking.

Low Carb

If you wanted to reduce the carb count even further you can omit the honey entirely or you can use powdered erythritol or stevia instead. I would use the 30g of erythritol (based on my experience of using erythritol) but if you have a sweet tooth you may want to add a little bit extra.

Although I have called them breakfast bars they can be eaten as a snack or even a dessert. I like to heat mine up (in the microwave for 15 seconds) and serve with paleo ice cream. My favourite dairy free ice cream recipe is by Kelly from The Spunky Coconut. Its called Swiss Almond Dairy Free Ice Cream, but it can be made without the nuts/ nut milk. To make it, I use all coconut milk. Paired with a hot breakfast bar it makes quite a treat!!!

AIP Breakfast Bars

Servings 15 bars

Nutritional Information (per bar)

Total Carbs 10.6g
Fiber 2.4g
Net carbs 8.2g
Protein 2.8g
Fat 6.6g
Calories 104 Kcals

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 AIP Breakfast Bars
These AIP breakfast bars are so versatile, you can make them with a range of fresh and dried fruit. Try swapping the raisins and sultanas for dried pineapple and banana for a tasty tropical twist!
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Instructions
  1. Preheat the oven to 160'c and line a baking tray with greaseproof paper. Use a little coconut oil to grease the paper as it helps the mixture from sticking to the paper once it cools!.
  2. In a bowl combine the tigernut flour, desiccated coconut, vanilla, salt, baking soda, saltanas, raisins, lemon juice, honey, coconut milk and nut butter. Stir thoroughly until everything has incorporated.
  3. Chop the dates into small pieces and add to the mixture, then stir once more to combine.
  4. In a jug add the gelatine (agar-agar or guar gum) then add the hot water, cold water and whisk immediately until its becomes white and frothy.
  5. Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined.
  6. Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray.
  7. Take the blueberries and press one by one into the top of the mixture, dotting them about. Try not to press them into the edges of the mixture as they can go soggy making a mess when cutting the bars up.
  8. Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour.
  9. Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes.
  10. Once cooled cut into bars or squares and allow to cool fully before placing in a container in the fridge. Use greaseproof paper or foil to separate layers so the bars don't stick to one another.
  11. Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream!

Paleo Chewy Cookies – Low FODMAP, AIP & SIBO SCD

Elimination Diet Friendly

These cookies are paleo, Low FODMAP, Dairy free and Egg free. They can also be made AIP, SIBO SCD and ketogenic compliant (substitutes listed in ‘Recipe Notes’) – whoop!

You can find out more about these diets by clicking on the following links; the AIP diet, a Low FODMAP diet, a SIBO SCD and the Paleo diet.

These cookies have a wonderful chewy texture and only have a small amount of maple syrup in them. I used 3 medjool dates and just 30g of 80% dark chocolate for my fillings, but you could substitute with any other dried fruit, nuts, carob drops or even fresh fruit – use whatever suits your diet!

I have been following the AIP diet but have managed to re-introduce small amounts of nuts so I decided to make these cookies with almond flour. I have also made them with tigernut flour too and they turned out just as delicious. They may work well with cavassa flour or banana flour but I havent tried it – if anyone decides to give these flours a go, please let me know how you get on!

For low carb/ ketogenic dieters it’s good to know that you can still make these cookies with medjool dates. By subbing the maple syrup for a low carb sweetener, the cookies are reduced to just 5.3g Carbs (per cookie), with Fiber at 1.5g and Net Carbs at a low 3.7g.

Once made its best to keep these in the fridge so they keep fresh. However, as they don’t contain egg they will keep at room temperature but they may spoil after a few days if the weather is hot.

Paleo Chewy Cookies

Servings: 16 (Makes 6 individual fishcakes)

Nutritional Information (per Cookie)

Total Carbs 8.8g
Fiber 1.7g
Net Carbs 7.1g
Protein 2.8g
Fat 10.1g
Calories 131 Kcals

Paleo Chewy Cookies – Low Carb/ Ketogenic Version

Servings 16

Nutritional Information (per cookie)

Uses 2 tbsp extra coconut milk and 3 tbsp of erythritol
Total Carbs 5.3g
Fiber 1.5g
Net carbs 3.7g
Protein 2.8g
Fat 10.5g
Calories 121 Kcals

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 Paleo Chewy Cookies - Low FODMAP AIP & SIBO SCD
These Paleo cookies are deliciously chewy and can be made with a variety of fillings. Chose from dried or fresh fruit, nuts, seeds, chocolate or carob drops!
Course Sweets
Cuisine English
Servings
Cookies
Ingredients
Course Sweets
Cuisine English
Servings
Cookies
Ingredients
Instructions
  1. Preheat oven to 180'c Using a silicon mat or baking paper, line a baking sheet and place on the side ready to place the cookies.
  2. If your coconut oil is hard, you will need to melt it until it's soft. You can do this by placing it in the microwave for 30 -60 seconds. Alternatively place the jar into a bowl of boiling water.
  3. In a large bowl add the wet ingredients - maple syrup (or honey), coconut oil, nut butter, coconut milk and lemon juice and whisk until fully combined.
  4. In a separate bowl add the dry ingredients - almond flour (or tigernut flour), bicarbonate of soda, cinnamon, ginger, vanilla and salt and stir to combine.
  5. In a jug add the gelatin and pour in 2 tbsp of cold water and 1 tbsp of boiling water then immediately whisk until frothy. Pour this into the bowl with the wet ingredients (nut butter/ maple syrup) and whisk its all combined
  6. Chop the dates and the chocolate into chunks and add into the mixture (or any other fillings you like) and stir to combine.
  7. Taking a heaped tablespoon of mixture, dollop it onto the baking paper or silicon mat. Leave about half an inch between each cookie as they spread slightly when cooking. If its really gooey - use your finger to gently slide the mixture off the spon!
  8. Place in the oven near the top shelf and cook for 15 - 20 minutes or until brown.
  9. Remove from the oven and place on a cooling rack. The cookies will still be soft whilst hot so be careful when transferring them to the cooling rack (I used a spatula). If you use baking paper transfer the cookies on the paper onto the cooling rack and allow them to fully cool before using a spatula to lift them from the paper.
  10. If you manage not to scoff them all at once, you can keep the remaining cookies in the fridge for 3-4 days.
Recipe Notes

Substitutions

For AIP cookies you can use tigernut flour and tigernut butter in place of the nut flour/butter.

If you are following a SIBO Specific Carbohydrate Diet (SCD) then you will need to omit the bicarbonate of soda and use honey instead of maple syrup. I would suggest only using 2 tablespoons as honey is quite sweet.

For Whole30 omit the maple syrup and add 2 extra tablespoons of coconut milk.

For Ketogenic/ Low Carb substitute the maple syrup with erythritol and add 2 tablespoons of extra coconut milk.

AIP diet Meatballs – Low FODMAP & Low Carb

AIP Meatballs served with a side salad, some avocado and AIP coleslaw.

This recipe is AIP diet, low carb and Low FODMAP compliant. I tweaked a recipe I came across for Chicken Piccata Meatballs. I’m not sure what the original dish was meant to taste like so as a result I have decided to call it meatballs.

I have made this dish using a variety of AIP, low FODMAP and low carb ingredients, depending on what I have available in my fridge. It tastes great with pork mince and chicken mince. I have made the ‘noodles’ using julienne peeled carrots, swede and courgette. My favourite is a mixture of courgettes and carrot. Pork rinds (crushed with a rolling pin or blitzed in the blender) or arrowroot flour work well to bind the meatballs. However if you don’t have rinds or arrowroot, you can still make the meatballs. Just be sure to roll the balls firmly to ensure they stay together

Alternative Serving Suggestion for AIP Chicken Meatballs

You can serve these AIP, low FODMAP and low carb meatballs without the sauce and noodles. They taste great with a side salad, some avocado and some AIP coleslaw.

Chicken Meatballs

Servings: 4 (Makes 4 servings)

Nutritional Information (per serving)

Total Carbs 11.1 grams

Fiber 3.1 grams

Net carbs 8 grams

Protein 32.8 grams

Fat 21 grams

Calories 366 Kcals

If you like this recipe then check out my other AIP, low FODMAP and low carb recipes such as my Salmon fishcakes recipe.

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 AIP Chicken Meatballs - low FODMAP & low carb
Course Main Dish
Cuisine English
Servings
(16 Meatballs)
Ingredients
Meatballs
Sauce
Noodles
  • 1 large courgette julienne peeled / spiralized
  • 2 medium Carrot julienne peeled / spiralized
Course Main Dish
Cuisine English
Servings
(16 Meatballs)
Ingredients
Meatballs
Sauce
Noodles
  • 1 large courgette julienne peeled / spiralized
  • 2 medium Carrot julienne peeled / spiralized
Instructions
Make the meatballs
  1. Preheat the oven to 200'C.
  2. Finely chop the spring onion tops and garlic leaves and place them into a mixing bowl.
  3. If using pork rinds you need to grind them down. You can do this buy blitzing them in the blender or placing them into a food bag and bashing/ rolling with a rolling pin until they resemble biscuit crumbs.
  4. Add the ground rind to the mixing bowl with the spring onion tops and garlic leaves. If using arrowroot flour add in here. Add in the salt, sage, black pepper (if using), parsley and marjoram. Stir to combine.
  5. Add the mince meat and either using a spoon or your hands, combine until the seasoning is mixed into the meat.
  6. Take 1- 1 1/2 tablespoons of the mixture and roll into balls. Place on a plate ready to fry.
Make the 'noodles'
  1. Using a julienne peeler or a spiralizer, make your chosen vegetables into noodles. Place on a plate ready to cook.
Cooking the noodles and sauce
  1. Over a medium heat in a medium pan melt the coconut oil.
  2. When the oil is hot, carefully add in the meatballs in small batches of 5 at a time. Allow to cook on each side for 1-2 minutes (or until brown).
  3. When the meatballs are browned, transfer to a baking tray or dish ready to place in the oven.
  4. Place the tray of meatballs in the oven for 16- 22 minutes
cook the 'noodles' and sauce
  1. In a large pan over a low heat add a splash of coconut milk and add in the 'noodles', the garlic leaves and spring onion tops.
  2. Add in the bone broth (or water) and the rest of the seasoning/ ingredients.
  3. Allow to simmer slowly stirring regularly.
  4. When the meatballs have 5 minutes leaf, turn up the heat to high and add the remaining coconut milk.
  5. As the sauce cooks, it will reduce down leaving you with a thicker sauce. If you want to make the sauce thinner add in more bone broth or coconut milk or water.
  6. When the meatballs have cooked, dish up the noodles on to four plates, add a few meatballs on top and drizzle over some of the sauce.
Recipe Notes

If using arrowroot flour in place of the pork rinds, use 2 - 3 tablespoons.

AIP diet Lamb Curry – Low FODMAP and Ketogenic

A flavourful lamb curry with a gentle heat, suitable for those following the AIP diet. Also suitable for a low FODMAP diet and a low carb diet.

This lamb curry has a lot of flavour and depth to it which can often be lacking in AIP diet recipes. It uses fried grated swede as it gives a really subtle almost caramelised taste, similar to browned onions. It also works well with parsnip if you don’t have any swede. If you wanted to skip adding in the swede you can but it really does add a lot of flavour to the dish.

This dish can be made with beef or lamb, I have tried both. For the beef option I used a combination of beef skirt and diced beef steak.

Cooking Appliances

I cooked this in my Sage Fast Slow Pro machine, using the pressure cooker option. It can be cooked in a slow cooker, a pressure cooker or in an oven proof dish.

Servings: 4

Nutritional Information (per serving*)

Total Carbs 9.9 grams

Fiber 2.2 grams

Net carbs 7.7 grams

Protein 43 grams

Fat 64 grams

Calories 790 Kcals

*Approximate

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 AIP diet Lamb Curry - Low FODMAP and Ketogenic
A flavourful lamb curry with a gentle heat and spice. it delicious served with swede rice or simply on its own.
Course Main Dish
Cuisine Indian
Prep Time 20
Cook Time 1 hour
Servings
Ingredients
Course Main Dish
Cuisine Indian
Prep Time 20
Cook Time 1 hour
Servings
Ingredients
Instructions
Prepare the swede
  1. Start by preparing the swede. Peel the skin from the swede and cut into thick slices (this makes it easier to old when grating). Grate the slices of swede into a bowl.
  2. In a large frying pan add 2 tbsp of oil. Once the oil is hot add in the swede and allow to fry for a few minutes before stirring.
  3. Regularly stir the swede so that it does'nt burn or stick. It will turn a brown colour which is what you want.
  4. Once all of the swede has turned a brown colour remove it from the pan and place it aside ready to add into the curry later.
Prepare the curry
  1. Chop the spring onion, leek tops and garlic leaves into small pieces.
  2. Grate one of the carrots and the ginger into a bowl.
  3. Dice the remaining carrot and chop the coriander leaves roughly.
  4. In a pan brown the meat on all sides then transfer to a large oven proof dish or to a pressure cooker or slow cooker.
  5. Add to the meat the fried swede, the leek and onion tops, the garlic leaves, tamarind, carrots, bone broth, lemon juice , coriander, ginger and coconut milk and stir to combine.
  6. For pressure cookers, cook for 40 minutes on 80 k/w pressure. For slow cookers cook for 6 hours on low. For ovens cook at 200'c for 1 hour.
  7. Once cooked, if the sauce is not thick enough you can reduce it by cooking on a low flame for about 10 minutes. You would need to transfer the curry to a large frying pan. If you have an InstaPot or Sage Fast pro slow pot, you can reduce the liquid by turning the dial to 'reduce', on high for 10 minutes.
Recipe Notes

AIP Reintroductions

I follow an AIP diet but over the last few months I have been reintroducing various items back into my diet. As a result I now make this recipe with a few extra added ingredients. If you are able to tolerate them, consider adding in the following ingredients :-

1 Tbsp Garam masala
1-2 tsp Black pepper
1 tsp of potato starch (mixed into 4 tbsp of cold water) - this helps thicken up the sauce

AIP Diet Breakfast Sausages – Ketogenic & Low FODMAP

These AIP diet breakfast sausages are easy to make, suitable for home freezing and compliant with the Autoimmune Protocol (AIP), a low carb diet (ketogenic) and a low FODMAP diet.

The mixture of herbs adds a subtle flavour and the maple syrup gives a slight sweetness in taste. You can adjust the amount of herbs to suit your taste buds. I use stevia (which isn’t AIP) to sweeten the sausages because I can’t have maple syrup, so I have estimated the amount of maple syrup to use.

You can make these sausages with beef, chicken, turkey or lamb mince but they work best with pork as oregano and sage compliment the pork.

Breakfast Sausages

Servings: 6 (Makes 12 individual Patties)

Nutritional Information (per serving)

Total Carbs 0.6 grams

Fiber 0.2 grams

Net carbs 0.4grams

Protein 17.7 grams

Fat 3.4 grams

Calories 103 Kcals

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 AIP Breakfast Sausages - Ketogenic & Low FODMAP
These breakfast sausages are slightly sweet with a subtle taste of herbs. Perfect for adding some flavour to breakfast time or team it with some mashed sweet potato and gravy for a paleo take on bangers and mash.
Course Breakfast
Cuisine English
Prep Time 10
Cook Time 10
Servings
Sausages
Ingredients
Course Breakfast
Cuisine English
Prep Time 10
Cook Time 10
Servings
Sausages
Ingredients
Instructions
Prepare the Sausages
  1. In a bowl combine all of the herbs/ spices and mix thoroughly.
  2. Add in the chopped leek tops and the mince and mix together using your hands until all of the ingredients have combined.
  3. You can use your hands to mould the mixture into sausages or you can press the mixture into a cookie cutter, removing the cutter once you have enough meat for a patty.
  4. When you have used up all of the mixture you can either freeze the sausages or you can cook them.
  5. For freezing, place the sausages on to a plate or board covered with a piece of greaseproof paper. Allow room between each one. Place in the freezer and when solid, remove from the paper and store in an air lock container or a freezer bag.
Cooking the Sausages
  1. Over a low heat add 1 tbsp of oil.
  2. Add in the sausages, up to 4 at a time. You don’t want to overcrowd the pan.
  3. Allow to cook for 2-3 minutes before flipping over.
  4. Once both sides have browned, cover the pan and allow to cook thoroughly before serving.

AIP, Low FODMAP and Ketogenic Strawberry Fat Bombs

This isn’t much of a recipe but I’m still sharing because it always helps to have a recipe work from when you’re new to a way of eating. It could even give you the inspiration to go on and make other things with the same or similar ingredients.

AIP notes
On the autoimmune protocol (AIP diet) some people remove coconut products from their diet initially as they may be super sensitive to them. Most people tend to find that coconut oil seems to be exempt from this list and well tolerated* even for those with a sensitivity to other coconut products . However if you are cutting out coconut oil and coconut butter then you could try using ghee in place of them – if this is also out for you then you may have to skip this recipe altogether and consider making your treats with gelatine!

*based on what I have read and also suggested in The Paleo Approach by Sarah Ballantyne!

Fruits
I have used freeze dried strawberries in the recipe because they are quite sweet so you don’t need much. You can use other freeze dried fruits but just check that they are AIP and low FODMAPs compliment; you will also need to check the macros for the amount you use as some dried fruits can be higher in carbs than others.

I also used fresh fruit in these fat bombs just to give them a ‘treat’ kind of feel as well as extra taste and texture. I have tried blueberries, raspberries and strawberries – all work really well and you don’t need much which is great for keeping the carbs down.

Additional notes
The protein in these fat bombs is very minimal but if you wanted to increase it a little you could add in some collagen or protein powder.

Macros
These macros are based on using freeze dried strawberries and 36 grams of blueberries. I managed to get two berries in each cup.

Blueberry
Total carb 3.3g
Fiber 1.4g
Net carbs 2g
Protein 0.56
Fat 12.3g
Kcals 119

Strawberry

If you wanted to use fresh strawberries in place of blueberries then use 45g of strawberry and chop them into small slices or pieces (I used slices).

Total carbs 3.2g
Fiber 1.4g
Net carbs 1.8g
Protein 0.57g
Fat 12.3g
Kcals 118

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 AIP Low FODMAP and Ketogenic Strawberry Fat Bombs
These easy to make fat bombs are super tasty and treat like. You can change the type of fruits used to suit your taste buds. They make 12 'cups' but you could always make them bigger or smaller to suit your preferences, just remember to adjust the macros.
Course Sweets
Cuisine English
Prep Time 10 Min
Passive Time 10 Min
Servings
Ingredients
Course Sweets
Cuisine English
Prep Time 10 Min
Passive Time 10 Min
Servings
Ingredients
Instructions
  1. If your coconut butter is quite hard then place the jar or packet (still sealed) in a jug and pour over some boiling water. It should only take about 5 minutes for the butter to soften. When melted, using tongs or an oven glove take the jar/ packet out when melted and its ready to use!
  2. Melt the coconut oil (or ghee if using this instead) either by the method mentioned above or by placing some oil in a dish and heating in the microwave. Pour into a bowl, add the coconut butter and stir together.
  3. Take the packet of freeze dried fruit and using a rolling pin gently crush the fruit until it's all powdery and crumbly (the packet will go flat).
  4. Pour the powder and crumbly pieces into the coconut oil mixture and stir to combine. (If adding in collagen or protein powder, add that in here too).
  5. Take 12 silicon muffin cups and place on a tray or plate.
  6. Place 2 blueberries in each cup or a tsp of mixed chopped fruit.
  7. Pour a tbsp of the coconut mixture over the fruit in each muffin cup. Once every cup has had a tbsp poured in, use a teaspoon and continue to divide the mixture between the cups. You should get a 1 tbsp + 1 tsp on each cup.
  8. Once the mixture is used up, place the tray into the freezer or fridge and wait 10 minutes for them to harden.
  9. Once hard pop the bombs it of their moulds and place in a food container or food bag. Keep in the fridge and take out when you want on.
  10. Enjoy!

Fish in Tarragon Sauce with Creamy Mash and Mixed Greens – AIP, Low FODMAP and low carb

aip-lf-salmon-hubbard-mash-and-greens-medley-2

This image shows salmon in tarragon sauce with creamy pumpkin mash (made using Hubbard pumpkin) and mixed greens (using Chard). This dish was also served with some aioli sauce drizzled on the top of the ‘mash’ – the recipe can be found at the nourished coeliac (just search Aioli).

Recently I embarked on two elimination diets (the Autoimmune Protocol AIP and Low FODMAP) to help manage gut issues caused by Small Intestine Bacterial Overgrowth (SIBO). For those who are new to my blog, you can catch up about it here SIBO – A Basic Guide, Autoimmune Protocol – The Basics and Low FODMAP – A Basic Guide.

As well as being AIP and low FODMAP I have to maintain my current diet of being ketogenic (low carb and high fat – you can read my article about the ketogenic diet here). The combination of these diets has made cooking quite tricky so I am hoping to share as many recipes with you as possible that are compliant with these three ways of eating.

I have managed to find a few recipes online that are AIP and Low FODMAP which I will list below for your convenience. Some of them are naturally lower in carbs but others will need a little tweaking. I will include notes with the links so you know which recipes might need to be adjusted.

Petra 8 Paleo; https://petra8paleo.com

  • Cinnamon Beef Stew
  • Shepherd’s Pie with 2 twists – Cauliflower can be an issue for some people who are low FODMAPs so sub with celeriac/ swede or another low carb friendly root vegetable for the ‘mash’ topping.
  • Rhubarb ginger glazed bok choy with bacon – Limit the amount of orange pulp used as its quite carby; you could try using an orange extract (that would be my choice).
  • Spanakopita Pie
  • Zucchini Canoes
  • Cabbage Bacon

Field Notes on Healing; https://fieldnotesonhealing.wordpress.com
Egg free salmon cakes – the recipe calls for plantain (which my current diet excludes) so you could always sub with celeriac, swede or some mashed pumpkin.

The Nourished Coeliac;  http://www.thenourishedcoeliac.com/home
This is my FAVOURITE blog for recipes and I highly recommend following Emma on Instagram!

  • Spanish lamb chops with patatas bravas and aioli (this recipe is also low histamine)
  • Pesto (another recipe also low in histamine)
  • Lamb Koftas
  • Cucumber and mint salsa (Omit the stevia)

Beyond the bite for life;  http://www.beyondthebite4life.com

  • Savoury rutabaga gravy – this is AIP, low FODMAP and keto (yay!)
  • Salt and vinegar rutabaga fries
  • Grilled spaghetti squash shrimp scampi

Tips for making this recipe
The recipe below can be tweaked according to your tastebuds and what you have in the fridge. The notes below should help you to chose the best ingredients for a low FODMAP and AIP diet.

Coconut Milk – Montash University is the leading research organisation for research on the Low FODMAPs diet. There website / app suggests that coconut milk is ok for a low FODMAP diet. However you need to make sure that the brand you are using is just coconut milk with no added thickeners or sweeteners. If you can’f find any available locally to you then the best option would be to make your own. Its relatively easy to do and quite cost effective if you buy your flaked coconut in bulk.

Some people on the AIP diet like to cut out coconut milk completely, especially during the early days of the elimination process. If this is the case for you, try could using coconut oil, ghee or just omit the coconut milk.

Stock
Stock is another easy to make ingredient and is great for adding flavour as well as liquid to a dish. When cooked on a medium heat bone broth with reduce down and become thick, similar to gravy. I tend to use chicken broth (even with fish dishes) as it creates a nice sauce once thickened up.

Pumpkin and Squash
Some types of pumpkin and squash (e.g butternut squash) are not low in FODMAPs so it’s always best to check the type that you are buying. For my low FODMAP recipes I have been buying winter squash like Hubbard squash and carnival squash. I found these posters useful for checking the types of pumpkin and squash;
Pumpkin and Squash Poster 1
Pumpkin and Squash Poster 2

Greens
For making the greens side, you can use any kind of leaves that you want. I have made it using a variety of Chard (just remember to use a few bunches as it wilts once its cooked and reduces heavily), collards, cabbage (avoid Savoy cabbage as its not low FODMAP), Chinese leaves such as bok choy or choy sum and even the greens of the tops of carrots.

Greens Infographic

Macros
This recipe is based on making two portions. You can alter the size of the sides if they are too much. I have included the macros for each individual recipe as well as the macros for the meal as a whole.

Fish In Tarragon Sauce with Creamy Mash and Mixed Greens
Total Carbs 21.3g
Fiber 6.3g
Net Carbs 15g
Fat 43g
Protein 39.2g
Kcals 605

Fish in Tarragon Sauce
Total Carbs 3.1g
Fiber 0.40g
Net Carbs 2.7g
Fat 22.8g
Protein 34.3g
Kcals 354

Greens
Total Carbs 8.8g
Fiber 4.3g
Net Carbs 4.5g
Fat 1.1g
Protein 2.8g
Kcals 45.8

Creamy Mash
Total Carbs 9.4g
Fiber 1.6g
Net Carbs 7.8g
Fat 19.1g
Protein 2g
Kcals 205

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Print Recipe
 Fish in tarragon sauce with creamy mash and greens side - AIP, Low FODMAP and low carb
A simple yet tasty fish dish that's low in carbs, is AIP and Low FODMAPs. You can use any kind of fish, pumpkin/ squash and greens. Or for a complete change you could try using a skinless chicken breast in place of fish and red cabbage instead of greens!
Course Main Dish, Side
Cuisine English
Prep Time 20
Cook Time 50
Servings
Ingredients
Fish in Creamy Sauce
Creamy 'Mash'
Mixed Greens
Course Main Dish, Side
Cuisine English
Prep Time 20
Cook Time 50
Servings
Ingredients
Fish in Creamy Sauce
Creamy 'Mash'
Mixed Greens
Instructions
Prepare the 'Mash'
  1. Start by heating the oven to 200'C (410'F).
  2. Peel and chop the pumpkin, drizzle with the olive oil and sprinkle with marjoram. Roast in the oven for 40 Minutes. Alternatively you can steam the pumpkin (I prefer the taste of roasted squash). To do this chop the squash into cubes and steam for 20 -25 minutes. You can add the garlic infused oil and marjoram in when you mash it up.
  3. When there is 15 minutes left for the pumpkin to roast, you will need to start cooking the fish and the greens.
Prepare the Greens
  1. Wash the leaves then slice into strips. Chop the leek tops into rings. Place both aside (in separate piles) until you need them.
Prepare the Fish in Tarragon Sauce
  1. Wash the fish with some lemon juice (optional) then place on a plate. Chop the leek tops into rings, sprinkle over the fish with the tarragon and place aside.
Cook the Fish and Greens
  1. FISH: Heat the coconut oil in a frying pan over a medium heat. Add in the fish fillets with the leeks and tarragon and add the bone broth - cover with a lid.
  2. Now and again check the fish to make sure there is still liquid (broth) in the pan (you don't want it cook dry). If the liquid is drying out then add a little more broth (or water) and turn the heat down.
  3. When the bone broth has cooked down and only a little remains (similar to a gravy consistency), add in the coconut milk and a pinch of salt then continue to cook. Occasionally using a spoon drizzle some of the sauce over the top of the fillets. (Keep covered while cooking)
  4. GREENS: In a frying pan add in the leek tops, collards/ cabbage leaves, the bone broth and cover with a lid. (Every now and again give the mix a stir to ensure it doesn't stick). If the liquid starts to dry turn down the heat and add a little water or extra bone broth. You don't want much, just enough to prevent the leaves from sticking.
  5. Just before the fish is ready to serve, take the cooked pumpkin and either using a potato masher or in a blender add the bone broth, coconut milk, salt, coconut oil then mash (or blend) together. Return to the saucepan for a minute or two to bring it back to temperature before serving. (If you steamed the pumpkin, add in the marjoram and garlic oil with the bone broth etc).
  6. Serve the fish on the side or over the pumpkin mash with the greens on the side.
  7. Enjoy!