I like to talk a lot about gut health. All my recipes are centered around being very friendly to the gut, because like Hippocrates said thousands of years ago, "All disease begins in the gut." This protein gummy recipe is for a healthy gummy that will help to heal your gut and create a better environment for your health to flourish.


Why does the gut matter?


Gut health is at an all-time low. 


It’s due to aspects of our modern lifestyle that compromise the health of our gut. These will damage the thin lining of the gut, causing small holes there. 


When there are holes in your gut, food particles, bacteria, and viruses can escape into the bloodstream, flooding the body. 


What does that cause? 




And inflammation is what all medical professionals know is the root of disease! 


That’s why gut health should matter to EVERYONE -- not just people who are having serious signs of a damaged gut. Because someone can have it and not even know it!


So that's really the driver behind this gut-healing gummy recipe.


Ready for the ingredient list?


Ingredients For My Protein Gummy Recipe


Here's what you'll need. The list is short and sweet!



As you can see, the gummy will be sweetened from a few different sources: the orange juice. The coconut cream. And don't forget the maple syrup! You could certainly switch from orange juice to another juice, if that's your preference.


As to the vanilla extract, I'd warn you to be careful when purchasing. There are way too many vanilla extracts out there that contain alcohol. And alcohol is harmful to the gut, so that's the opposite of what we want to be doing! I'll go into more details in some common questions below.


For now, let's go through the process of making these protein gummies.


The Step-By-Step Process


Gather your ingredients according to the list above. I know a lot of people like to add and subtract as they go -- if that's you, feel free! Do know, however, that certain things may affect the ability of your protein gummies to set properly. You may want to stick strictly to the recipe the first time around, then adapt and make it your own in subsequent tries.


First, if you're using freshly-squeezed orange juice (and it's always going to be better to get your juice straight from the source than from a carton -- I always feel that man will never replicate what God has already made for us!), then it's time to juice those oranges first.


protein gummy ingredients


Then, get out a medium pot. Put the burner on low heat and add your orange juice and coconut cream to the pot, stirring it up.


With the burner still on low, sprinkle the gelatin over the juice and coconut cream mixture. You're going to want to let the gelatin bloom, which takes about five minutes.


gelatin gummies


After the gelatin has bloomed, remove the pot from the heat. Stir in your maple syrup, along with the alcohol-free vanilla extract.


sweet homemade gummies


We're already at the last step!


You'll want to get out a mold, like a Pyrex container, and pour your protein gummy mixture into it. Refrigerate for about two hours. Please do not use plastic. That is just another everyday happening that is harming us. The overuse of plastic is an entire topic I'll devote a blog to at some point.


homemade healthy gummy candy


After the two hours are up, your protein gummies will be ready to be cut into pieces and enjoyed. If you're making this recipe with grandkids, it might be fun to cut them out using cookie cutters, to get different shapes. 


I've gone simplistic and just made them into squares:


Protein gummy recipe


Let's get into some questions that you might have about this protein gummy recipe.


Is this an AIP recipe?

Absolutely! I think every recipe I've done so far was AIP, and you can view them all on the main page of my blog. These gummies are totally AIP compliant, so you don't have to worry about anything in the ingredient list causing further inflammation in the body and aggravating your health issues.


Is gelatin healthy?


When most people think of gelatin, they think of that wiggly, jiggly stuff that comes in a box that we ate when we were kids. That stuff is full of sugar, but it is not actually gelatin in there. It's gelatin plus sugar and other additives! Gelatin, when taken all by itself, is a pretty healthy ingredient. It is made from collagen, which means it's full of protein -- an essential ingredient to healing the gut.


Is this homemade gummy candy sweet?


I get it -- if you're going to eat a gummy candy, you want it to be sweet. This recipe will fit the bill, thanks to the combination of juice, coconut cream, and maple syrup. You'll get the taste you're after without having to worry about ingredients that harm your health, like processed sugar.


Can you tell me how to reset gut health?


This is a great question, and one I help my students a lot with that enroll in the Cellular Health Accelerator program. I think it's best answered by giving you a brief overview of how our society ended up with such damaged guts:



Consider each in the list and how you might be able to combat them in your everyday life. Add in gut-healing foods like these protein gummies, and fermented foods and beverages like fresh sauerkraut and kombucha, and you'll be well on your way to resetting your gut health.

finished protein gummy

Protein Gummy

Want to do something good for your gut? Give these homemade healthy gummies a try!
Course Dessert, Snack


  • 2 cups orange juice
  • 1 cup coconut cream
  • 3 tsp maple syrup
  • 1/2 tsp vanilla extract
  • 1/4 cup plus 1 tbsp coconut cream


  • In a medium pot, over low heat, add the orange juice and coconut cream, stirring to combine.
  • Sprinkle gelatin over the mixture and let it bloom for 5 minutes.
  • Remove from the heat and stir in maple syrup and vanilla extract.
  • Pour into mold and refrigerate for 2 hours.
Keyword AIP, Healthier dessert

protein gummies



Is there any weather that isn't soup weather?

Okay, maybe when the thermometer starts to climb above 75-80. In my opinion, though, this AIP chicken soup is a great choice any time of year.

Chicken soup is the ultimate comfort food.

It's tasty whether you're sick or feeling fine. This AIP recipe puts a spin on healthier chicken soup by being totally free from inflammatory ingredients.


Your Ingredient List


For this AIP chicken soup, you'll need some of the usual ingredients, as well as a few that might surprise you. There are plenty of fresh herbs in it, too. Using dried will suffice, if that's all you have on hand, though I'd really recommend if you're going to splurge on one herb, make it the parsley. Dried parsley just doesn't substitute for fresh!


Here are your ingredients:



The Step-By-Step Process


Let me break down each step of this AIP chicken soup recipe to make it easy for you to follow. First, gather up your ingredients so you have everything right at hand.


ingredients for AIP chicken soup


Get out a large stockpot and set the stove burner to medium heat.


Then, add in the avocado oil, celery, carrots, sea salt, and garlic, if you're using that. I love a garlicky taste, but I know some people just don't care for it.


veggies for AIP soup


Let that combination saute for about 5-7 minutes so that the veggies start to soften up.


Next, you'll add in the the sage, oregano, rosemary, and chicken.


AIP chicken soup


Now the soup is really starting to come together. Your kitchen should be nice and fragrant, thanks to those herbs (and the garlic, if you've added that!).


At this point, you'll want to carefully pour in your bone broth. Toss in the noodles and parsley after that, stirring it all to combine.


AIP chicken soup


The final step is allowing the noodles you've added to cook through. In total, you'll want to let it boil for as long as the package directions on the noodles say, so that they get cooked through.


The noodles I chose took about 15 minutes to fully cook through, since bringing the whole contents of the stockpot to boil can take some time.


Be sure to let it cool for a bit before serving, or ladle into bowls and let it cool that way. Your finished product should look something like this:


finished AIP chicken soup


Not bad, right?


I think it's one of those recipes that the entire family, including kids or grandkids, would go nuts for!


I'll get to some common questions you might have about this recipe.


Is chicken noodle soup healthy?

The more traditional forms of chicken noodle soup involve some ingredients I try to stay away from, and I recommend people who are having symptoms of ill health stay away from, too.

The biggest issue I have with soup is that most people tend to buy theirs in a can. This soup has sat in a metal container for months, or even years. That cannot be good for our bodies.

Even freshly-made chicken noodle soups contain, at the very least, noodles that are made with conventional flour. I do not recommend eating conventional flour, which is why my recipe contains cassava flour.


What is cassava pasta?

Cassava is a member of the tuber family, just like a potato or sweet potato. It's nice and starchy and has a nutty taste, which makes it the perfect ingredient to make pasta. Cassava pasta is AIP compliant, so you won't have to worry about this pasta setting you back on your health journey.


What is the difference between bone broth and chicken broth?

If you've looked at any of my recipes before, you know that I am a big fan of bone broth. You can't compare your typical soup broth to bone broth. Bone broth is full of collagen and minerals. It's extremely gut healing and can even be a replacement for your morning coffee (yes, tons of my clients love to have a mug of bone broth in the morning!). I think everyone should drink at least a cup of bone broth a day. Regular broth is much thinner and less flavorful, in addition to having a less robust nutrient profile.

Could you use it anyway? If that's what you have on hand, absolutely.


Is this an anti-inflammatory soup?


This chicken soup recipe is totally AIP compliant, which refers to the autoimmune protocol style of eating. AIP cuts out ingredients that are known to be inflammatory, such as processed sugar, nightshades, and grains, amongst others. You can definitely think of this soup as anti-inflammatory, because the ingredients it contains will not fan the fires of inflammation that are occurring in most Americans.


Interested in most anti-inflammatory soup recipes?


I've published a few. Just click on any below to be taken to those recipes!

Here's the full recipe:



AIP Chicken Soup

The ultimate in comfort food - but free from inflammatory ingredients!
Course Soup
Cuisine American
Servings 4 people


  • 2 tsp avocado oil
  • 4 carrots, peeled and sliced
  • 3 celery stalks, washed and sliced
  • 2 tsp sea salt
  • 5 cloves garlic, finely chopped (optional)
  • 1 tbsp freshly chopped sage
  • 1 tbsp freshly chopped oregano
  • 1 tbsp freshly chopped rosemary
  • 3 cups cooked and shredded chicken
  • 8 cups chicken bone broth
  • 1 box AIP cassava noodles
  • 1 cup freshly chopped parsley


  • In a large stockpot over medium heat, add the first five ingredients, and saute for 5-7 minutes.
  • Next add the sage, oregano, rosemary, and chicken.
  • Add in the broth, noodles, and parsley  and stir to combine.
  • Bring the soup to a boil, then reduce to a simmer for 15 minutes, or until the noodles are cooked through.
  • Let the soup rest for five minutes before serving.
Keyword AIP

AIP Chicken soup

There are a lot of foods a person can miss when they turn toward a healthier style of eating. I personally get cravings for pizza every now and again. I can't tell you how many people have told me that what they miss the most is donuts. I want to help you satisfy your cravings with this healthier version: AIP paleo donuts!

What sweet treat could be better than homemade gluten-free donuts? I'm on a mission to show people that they don't need to resort to buying sugar-laden, carb-heavy donuts when they want to treat themselves. You can make healthier versions of just about anything!

And donuts are no exception. This recipe is for gluten-free, dairy-free donuts that won't put your blood sugar on a crazy roller coaster all day. Now, I'm not saying you should make them and eat the whole batch. But you can certainly eat them without beating yourself up about it.

Let's get to it!

Your Ingredient List for AIP Paleo Donuts


These AIP paleo donuts contain some pantry staples, but there might be some new things in this list, too. For example, tiger nut flour isn't typically anything people have in their cupboards. But if you typically eat paleo or AIP, then you might already know all about tiger nuts. I'll talk a bit about that in the questions below and hopefully answer anything you might be wondering about these ingredients.


Here is your ingredient list for these baked applesauce donuts:



Then, there are two optional toppings. Well, in reality, there are a ton of toppings you could use depending on what you like. But I recommend you also have coconut sugar and coconut butter, because both are super tasty on these paleo donuts!


The Step-By-Step Process to Making Healthier Donuts


Let me show you each step involved in these AIP paleo donuts.


First off, you're going to get all the ingredients out and put them on your counter, so they're easily accessible. That list is found just above. Then, preheat your oven to 350℉ so that it's warmed up to the right temperature when you're done assembling your healthy donuts. 


Ingredients for gluten-free donuts



In a large bowl, you're going to add your cassava flour, tigernut flour, arrowroot flour, baking soda, cream of tartar, and gelatin. Mix all that together to combine.


gluten-free donuts


With all those dry ingredients mixed for your paleo donuts, it's time to move onto the wet ingredients. In a second bowl, you'll add the applesauce, coconut oil, bananas, maple syrup, and coconut cream. Mix that to combine. Alternatively, if you've got an accessible blender, you can skip the bowl and toss the wet ingredients in there. It's up to you!


Then, it's time to combine the ingredients. Put the wet into the dry, since the bowl with your dry ingredients is a larger one. Mix this until it's well-combined.

Ingredients for gluten-free donuts



The next step is to add the blueberries. I'd recommend folding them in, which means you gently combine using your spatula or spoon.


blueberry paleo donuts


I used a donut pan for this recipe. You can easily find one online if you don't already have one.


Grease that donut pan up. I typically use coconut oil, because it works well and tolerates a high level of heat. Keep in mind that your batter is thicker than it would be if you were making a cake, or even another type of donut. So when you put the batter in the donut pan, use your hand to mold the shape of them.


homemade paleo donuts



You're going to let these AIP paleo donuts bake for 30 minutes in your oven that was preheated and is up to the proper temperature by now.


I'd try to allow these gluten-free donuts to cool before trying, but I know it's going to be hard to resist this:


gluten-free donuts


If you're using coconut butter as an optional topping, keep in mind that it's going to melt and run off the donuts if they aren't completely cooled.


After you top them, they'll look something like this:


finished gluten-free donuts


Irresistible, right?


Let's get to some common questions about my AIP Paleo donuts recipe!


What is tiger nut flour?


You might think tiger nuts are a nut -- but they're not! Tiger nuts are a member of the tuber family, which includes potatoes and sweet potatoes. Though not as common today, tiger nuts are thought to have been the primary food that cavemen ate thousands of years ago. Since tiger nuts are not actually a nut, they're totally AIP compliant. Many people who eat AIP find them to be a great substitute for their favorite nut. You can even make a tiger nut butter that is quite similar to peanut butter.


Tiger nut flour is made from the ground-up tiger nuts. It's a fairly common ingredient in AIP baking, and I wouldn't advise you to substitute something else for it. If you can't find it at your local store, Amazon is always an option.


Are these donuts gluten-free?


You might think that gluten-free donuts are too good to be true. But this recipe proves otherwise! Yes, these donuts are gluten-free and dairy-free. You don't need traditional, gluten-filled flours to make incredibly delicious baked goods. Though that's what has been typically used for years and years, there are so many great websites out there that will show you how to make healthier versions of your favorite treats. I hope that my website blog is one of your favorites!


Why AIP paleo donuts?


A paleo diet mimics what our ancestors ate thousands of years ago. The idea behind it? That our bodies aren't matched to a modern diet. Getting back to the style of eating that we were meant to have will give us better overall health. And there are ways to make just about anything you eat now paleo. The foods cut out of a paleo diet include processed foods, dairy, legumes, grains, and refined sugar.

The paleo diet is heavy on fruits, vegetables, nuts, seeds, fish, meats, and healthy oils. Learn more about it here.


Are donuts healthy?


Your typical donut contains ingredients such as flour, sugar, yeast, milk, and oil for frying. Because of that, the donuts you buy in stores are a pretty unhealthy combination. This applesauce baked donut recipe will satisfy any craving you have for donut without any of the ingredients that will sabotage the healthier lifestyle choices you're trying to make.


Why use gelatin for baking?

A lot of people think of gelatin and their mind goes right to that wiggly, jiggly gelatin treat many of us ate as kids. Gelatin is an ingredient commonly used in baking. It's a protein, and it works to help things set or thicken. That's exactly what it's designed to do in this recipe -- give structure to the donuts .


Ready for the full recipe? Check it out below!

AIP Paleo donuts

AIP Paleo Donuts

A healthier, gluten-free, dairy-free donut!
Course Dessert, Snack


  • 1 Donut pan
  • 2 mixing bowls


  • 1 cup cassava flour
  • 1/2 cup tigernut flour
  • 1/2 cup arrowroot flour
  • 2 tsp baking soda
  • 1/2 tsp cream of tartar
  • 3 tbsp gelatin
  • 1/2 cup applesauce
  • 1/2 cup coconut oil
  • 2 ripe bananas, chopped
  • 1/2 cup maple syrup
  • 1/4 cup plus two tablespoons coconut cream
  • 1 cup frozen blueberries

Optional toppings

  • coconut butter
  • coconut sugar


  • Preheat the oven to 350℉.
  • In a large mixing bowl, add the cassava flour, tigernut flour, arrowroot flour, baking soda, cream of tartar, and gelatin, mixing to combine.
  • In a separate bowl, add the applesauce, coconut oil, bananas, maple syrup, coconut cream, mixing to combine. You can also add to a blender and blend until smooth.
  • Add the wet ingredients to the dry ingredients, mixing until well-combined.
  • Fold in the blueberries.
  • Grease a donut pan and, using a spoon, equally distribute the batter. You’ll have to use your hand to help mold the donuts, since this batter will be a bit thicker than typical donut batter.
  • Bake for 30 minutes, allow to cool, then top with optional toppings.
Keyword AIP, Healthier dessert, paleo

gluten-free donuts

I think anytime of year is the right time for a good soup. This AIP clam chowder is filling, creamy, and packed with a punch of great nutrients. Some soups can leave you feeling a little wanting, as if you're wondering where the next course is. But with this AIP clam chowder, you'll be full and satisfied after a single bowl.

If you want to make this an even more delicious meal, I'd suggest a good salad on the side. I like my salads with a ton of greens, cucumbers, carrots, olives, and more -- all depending on your personal and dietary preferences. Don't forget to top your salad with some heart-healthy extra-virgin olive oil, and some vinegar to give it a zing. I usually choose balsamic vinegar, though apple cider vinegar is a great choice, too.


How to Get Started With AIP Clam Chowder


Ready to get cooking? Great. The first step is to gather your ingredients. Here's your list for this AIP clam chowder recipe:




dairy-free clam chowder ingredients

Now, I know that not everyone will like my choice of vegetables. Maybe you were forced to eat too many turnips as a kid, or parsnips have never been a taste you've enjoyed. But I purposely make these recipes to be versatile. Cut something out or replace it with a vegetable you like better. Your AIP clam chowder recipe will still turn out great!


My Step-By-Step Process


After you've gathered your ingredients, you can get started with making your AIP clam chowder.


First, you'll put the bacon grease into a large stock pot over medium heat. Add in the celery, parsnips, onion, turnip, marjoram, and salt. You'll want to cook it until the onions are translucent, which usually takes about five minutes.


ingredients for AIP clam chowder


Now, if you sit and watch it cook, nothing will happen, right? The whole "A watched pot never boils" saying? So, meanwhile, you're going to get out a small separate bowl. In that, you'll put the coconut milk, then add the arrowroot starch. Stir them together and set the bowl aside.


coconut milk arrowroot starch


Then, it's time to turn your attention back to the big stock pot. Those onions should have turned translucent by now. You're going to add the clams, clam juice, and bone broth to your fragrant mix. Bring it all to a boil, then reduce the heat to a simmer. You'll let that go on for about 20 minutes, until the turnips and parsnips can be pieced by a fork.


bone broth clam chowder


Now is when we make the soup creamy. You'll add just half of it to a blender, then add that back to the pot. If you like a chunkier soup, put a little less in the blender. If you like a smooth soup, you could even do the entire amount.


Chunky AIP clam chowder


You're down to the final step now.


It's time to grab that bowl of coconut milk and arrowroot starch that you stirred up before. Add that to your stock pot.


coconut milk clam chowder



Stir that to combine. Finally: it's time to dish up! Spoon some of this delicious mixture into a bowl, then top it with the bacon you cooked earlier and used the grease from to saute all your veggies.


Your soup should look a little something like this:


AIP clam chowder


Is this a dairy-free clam chowder?

Yes! This recipe is for a dairy-free clam chowder. No milk, butter, or other dairy products are needed to make a delicious clam chowder. Typically, clam chowder contains dairy such as cream, which gives the soup that typical consistency. In this instance, however, between blending some of the soup, and the slurry made from arrowroot and coconut milk, it's just not necessary.


Is clam chowder healthy?


There are thousands of clam chowder recipes out there, as you know if you've searched for a recipe online before. This recipe, however, is a healthy clam chowder. It's packed with veggies, which will give you a lot of great nutrients. AIP clam chowder means it's autoimmune protocol compliant. The autoimmune protocol removes all foods from your diet that can cause inflammation.

Is clam chowder gluten-free?

Yes! This is a 100% gluten-free clam chowder recipe, so if you are gluten-sensitive or allergic to gluten, this is a perfect recipe for you to make and enjoy. The more traditional clam chowder recipes contain gluten, however. The use of flour to thicken the soup is common in clam chowder recipes. But rest assured, in this AIP clam chowder recipe, there is no gluten involved!


What are the benefits of clam chowder?

AIP clam chowder is an incredibly healthy choice if you're looking for a nutritious AIP meal. Let's take a look at some of the nutrient profile in this recipe: first off, there are parsnips and turnips. Both contain a good amount of Vitamin C, which we all know is necessary for healthy teeth and bones, a strong immune system, and much, much more. Each of these veggies has some great fiber in them, too. When you have your turnips and are preparing them, don't get rid of the greens! Those can be delicious on their own. Try turnip greens sauteed in bacon grease -- you'll love them!


Then, consider that this AIP clam chowder recipe also includes bone broth. Now, you could certainly use a plain, regular broth. But there's a good reason I talk a good amount about bone broth and why everyone should be including it in their diets. The nutrients involved in bone broth are going to vary based on if you're making your own, or which type you buy. If you want to try your hand at making your own, here is a great AIP recipe.


Bone broth can be the key to getting your best gut health yet. It is high in collagen, minerals, amino acids, glucosamine, chondroitin, hyaluronic acid, and more. These nutrients work together to help with digestion, reduce inflammation, protect the gut lining, improve sleep and brain function, and reverse leaky gut!


Then, there are the clams themselves. We can't leave those out, because of the great nutrients they contain! Clams are high in protein, low in fat, and contain minerals such as potassium, iron, and phosphorus. Plus, unlike other forms of seafood, they are ecologically sustainable and carry a low risk of toxicity.


So, are you ready to get to the recipe in full? Here it is!


AIP Clam Chowder: My Recipe







  1. In a large stock pot over medium heat, add the bacon grease, celery, parsnips, turnip, onion, marjoram, and salt, and saute until the onions are translucent.
  2. In a small bowl, add the coconut milk and arrowroot starch, stirring to combine, then set aside.
  3. Add the clams, clam juice, and bone broth to the pot, bringing to a boil, then reduce the heat to a simmer and simmer for 20 minutes, or until the parsnips and turnips are fork tender.
  4. Add half the soup, or more if you want less chunks, to a high-speed blender, blending until smooth, then pour back into the pot.
  5. Add the coconut milk and starch mixture, stirring to combine.
  6. Dish into bowls and top with bacon.


Happy eating!


AIP clam chowder

Whether you're a person who enjoys spending time in the kitchen...or goes into rapid speed mode to get the cooking done...who wouldn't want a quick, easy meal? That's just what this chicken drumstick sheet pan dinner is. Though I've used drumsticks for my chicken sheet pan recipe, you can switch that up to your preferences. You can also choose the vegetables you like the best for this chicken sheet pan dinner.

Like many of the recipes I've put out on my blog, this one is pretty adaptable.

So if there are not enough spices, you want to use different chicken pieces, or you're just one of those people who has to switch up recipes as you go along, please feel free with this one.

Each Step of the Recipe

What could be simpler than an AIP chicken recipe? Not much! Let me walk you through how to make this chicken drumstick sheet pan dinner recipe.

As usual, you're going to want to gather your ingredients first. Here is the list:


chicken drumstick sheet pan ingredients


You'll need a single large bowl that you're going to use to toss all the ingredients together. In it, place the drumsticks, avocado oil, sea salt, and the garlic and onion powders. Use your hands to gently toss it all together, making sure that the drumsticks are coated with all the delicious ingredients.


ingredients for chicken sheet pan dinner


Then, add all that good stuff to a baking sheet. There will be some of the "marinade" at the bottom of the bowl, and you'll want to drizzle that over the chicken, along with whichever vegetables you've chosen for your chicken drumstick sheet pan recipe.


chicken drumstick sheet pan dinner


Are you starting to appreciate how simple this recipe is?

Hardly any prep time, right?

Okay, so the last part is the actual baking of your chicken sheet pan recipe. You'll want to put it in your preheated oven and bake for about 35-40 minutes.

While that's going on, you'll get this amazing parsley mixture going. Add chopped fresh parsley, olive oil, sea salt, and lemon juice to a bowl and mix it well. I know a lot of people will wonder if they can substitute fresh parsley for dried. But it's not just about the flavor -- it's about the amazing green freshness it adds, too. I wouldn't skip it if I were you! 


parsley mixture for chicken


Since oven baking times can vary so much, I use a meat thermometer to know when my chicken is done. When it reaches 165°F, the chicken is done. Take it out of the oven, plate, and sprinkle it with that tasty parsley mixture.


All done!


parsley chicken drumsticks


So, let's get to some commonly asked questions about this chicken drumstick sheet pan recipe.


Can I use other parts of the chicken?

Chicken drumsticks are delicious and packed with nutrients, but there is no reason you can't use another part of the chicken. I'm a big proponent of not wasting any part of the animal. I even recommend you get a whole chicken and use the non-edible parts for bone broth! To learn more about bone broth, I recommend you check out this website.

In this recipe, you can use any pieces of the chicken. I think it could get a little dry if you use chicken breasts. Chicken thighs, however, would work quite well. But either way, as long as you heat your chicken to 165°, it will be properly cooked.

Which vegetables are the best roasted?

A chicken sheet pan dinner recipe is pretty easily adapted. If you don't like broccoli, which is what I chose to include on my chicken and vegetable sheet pan recipe, you can definitely look at some other options. Consider roasted carrots and potatoes or a roasted vegetable medley of whatever is in the fridge that needs to be used up. Vegetable roasting time varies depending on what you're using, so keep that in mind.

What's the right chicken leg temperature?

In this recipe, I cooked the chicken drumsticks at 375°F. Sometimes, chicken is cooked at 400°. But the key is to have a meat thermometer. With that, you can measure the exact temperature of your chicken drumsticks. Once it reaches 165° internally, you know it's done, regardless of the temperature a particular recipe calls for.

What's in chicken leg nutrition?

There's a good reason I wanted to make this chicken sheet pan recipe. Chicken legs are full of nutrients! So first off, let's get this straight: chicken drumsticks and chicken legs are the same thing. The drumstick is just what we call the leg of the chicken. The nutritional profile is going to differ depending on the size of your drumstick. The average-sized chicken drumstick packs a protein punch, coming in at around 13 grams. Chicken leg nutrition also contains a good deal of the recommended daily intake of Vitamin B12, selenium, and phosphorus.


Is this recipe AIP?

Autoimmune protocol recipes are designed to remove all possibly sources of inflammation from the food you eat. I recommend this type of eating to a lot of my students in the Cellular Health Accelerator program (if you want to learn more about me and what I do, please feel free to have a look around my website). It's highly beneficial for people who know that certain foods may not be good for them, or may be worsening their condition, but they're not exactly sure which foods those are. AIP chicken recipes are a great bet to get lean protein with tons of other nutrients.

If you're curious to learn more about autoimmune protocol, or AIP, I recommend you check out some information on Dr. Sarah Ballantyne's website. She is a pioneer in the field of AIP and has a true wealth of resources for you to check out on her website. This AIP chicken recipe is a great starter that you can even use as a base if you're just getting started with a new diet.


The Full Recipe for Sheet Pan Chicken and Veggies







  1. Preheat the oven to 375°F.
  2. In a large bowl, add the chicken drumsticks, avocado oil, sea salt, garlic powder, and onion powder. Use your hands and toss to combine, coating the chicken. 
  3. Add the drumsticks and vegetables  to a baking sheet and drizzle any excess oil/spice mixture over the top, and bake for 35-40 minutes, or until the internal temperature of the chicken  reaches 165 F. 
  4. While the chicken is cooking, add the chopped parsley, olive oil, salt, and lemon juice to a medium-sized bowl, and mix until well-combined.
  5. Once the chicken is done, plate, and sprinkle with parsley mixture.


When you're all done, you'll have a beautiful dish that looks something like this one. I think your entire family will go for it!


AIP chicken

Who doesn't like a good stew recipe? Stew is like the marriage of a casserole and a soup. It's hearty, filling, and always makes the house smell great. The AIP stew recipe I have for you today is great because of its versatility.

You can actually use any meat you'd like. In this one, I've made a healthy lamb stew. But if you don't have lamb or prefer to use something like beef for your AIP stew, go ahead and switch it out. This recipe for lamb chop stew could easily be an AIP beef stew, too.


Your Ingredient List


Here's what you'll need to make this AIP stew recipe:



I've used fresh herbs in this recipe, because I feel like it gives this healthy lamb stew a great taste. But if you don't have those handy, you can always give it a try with the dried versions. Feel free to tailor that to your preferences if you'd like to leave something out, or switch one herb for another.


Great, Healthy Stew Additions


I'm always looking for ways to up the nutrient density in the foods I eat. The add-ins I've chosen to complement this lamb stew with rosemary include spinach, green beans, and marjoram. A lot of people eating strict AIP will want to omit the green beans. If you choose to add spinach, you can use fresh or frozen. You could probably use about an entire bag of the fresh stuff, because it wilts down to practically nothing.

And if you use frozen, they come in handy little cubes, so you can just toss a few into the stew, stir it around, and see if you want to add more in. I love the idea of using these frozen spinach cubes for smoothies, too. It'll keep it super cold without watering down the smoothie like too much ice would.


Would this work as an AIP beef stew?


Absolutely. A classic beef stew is always something to look forward to making. Put a healthy twist on it by making this an AIP beef stew. This healthy lamb stew could easily be a healthy beef stew.


Could I make this into a beef and lamb stew?


Yes! You can definitely combine different meats. It will give your stew a depth of flavors and textures to enjoy. And if you want my best tips on the type of meat I buy (not just for stew, but anytime I'm at the grocery store), I have a video on my YouTube channel about that.


Is this stew nightshade-free?


This AIP stew is nightshade-free. If you're sensitive to nightshades or eating AIP-compliant, you can still make this without worrying about its effects on your stomach.


What does bone broth taste like?


Bone broth tastes a lot like traditional soup broths. But it's even better, because of the extra nutrients it contains. You can drink bone broth for leaky gut and other conditions that can benefit from its healing properties, or as a part of your everyday routines. I have plenty of students in my Cellular Health Accelerator program who drink a mug or two of beef broth daily. Sometimes, it even replaces their coffee habit that used to wreak havoc on their guy!

I like grass-fed beef bone broth when I have mine. This recipe calls for beef broth. But you need to be careful if you're using store-bought bone broth. These can often have multiple unnecessary additives in them. So be sure to read the label before you purchase!



The Step-By-Step Process


Have you noticed that my recipes tend to not have too many steps involved in preparation? This rosemary lamb stew is no exception. Gather your ingredients according to the list above.



ingredients for AIP stew


You'll start by heating a large stockpot on medium. Add your avocado oil, stew meat, and potatoes, then cook for about 5-7 minutes.


sweet potato stew meat



After your stew meat and sweet potatoes have softened a bit, then you're going to add in the onions, garlic, herbs, and sea salt.



sauteeing lamb stew


Give that about five minutes to all cook together. This is the part when everyone else in the house starts to say, "What smells so good?"


You'll know it's time to add the bone broth in when the herbs are nice and fragrant, and the onions have become translucent.


bone broth soup


It's time to toss in any of your add-ons, too. Get creative here -- what's in the fridge or freezer you might need to get rid of?


lamb stew additions


With your broth added, you'll want to let it simmer for over an hour, which will make the meat nice and tender. Then, you're ready to enjoy your AIP stew! Dish it up and wait for your family to start singing your praises.


finished AIP stew


Ready for the full recipe?


AIP Stew Recipe




Additional add-ins (if desired)





  1. In a large stockpot over medium heat, add the stew meat and sweet potatoes to the avocado oil and cook for 5-7 minutes. Then add the onions, garlic, herbs, and sea salt.
  2. Stir frequently for another 5 minutes, or until the herbs become fragrant and the onions are translucent.
  3. Add in the broth, along with the spinach and green beans, stirring to combine.
  4. Bring the soup to a boil, then reduce to a simmer for 1 hour and 15 minutes, or until the meat is tender.
  5. Allow to cool for 5 minutes before serving. 


Happy eating!


AIP stew finished

Looking for an easy breakfast idea? This sweet potato breakfast hash will be perfect. Whenever a student asks me or our health coaches what they should eat for breakfast, we often tell them: a sweet potato hash. It's easy, full of healthy fats and protein, and has an extra punch of nutrients from vegetables.

A hash is pretty simple. This one is a ground turkey hash, so the base of it is made from a lean meat. Add in some veggies and herbs, and you've got a tasty combination.

Big On Nutrient Density

My turkey hash recipe includes sweet potatoes, which have nutrients such as

...and more! Then, there are carrots added, which contain Vitamins A, K, and potassium. The Brussels sprouts are a member of the cruciferous vegetable family. Their nutrient profile includes folate, Vitamin C, and fiber.

You don't need to have an ingredient list as long as your arm to get this kind of nutrient density, either, as you'll see in this ground turkey sweet potato hash recipe!

The Step-By-Step Process

You'll want to start by gathering your ingredients. Hopefully, you'll already have quite a few as staples in your pantry and fridge. Here they are for this turkey hash recipe:



ingredients for sweet potato hash


What's nice is that you'll only need one pan for this recipe. To that pan, you'll add avocado oil,  sliced sweet potatoes, and sliced carrots. Let it cook up and soften for about 10 minutes. 


sweet potatoes and carrots for breakfast hash


Then, toss in quartered brussels sprouts, garlic, marjoram, and sea salt, cooking for another 5 minutes.


Brussels sprout hash


The final step is getting your ground turkey added to the pan. Break it apart with a spatula or other utensil, allowing it to cook through. It should take about 5-7 minutes in total.


Top it with some fresh herbs and serve right out of the pan!


finished breakfast hash


Is this sweet potato hash paleo?

It sure is! A paleo diet means that you eat like our ancestors did. Whole foods are the hallmark of a paleo diet. There is a focus on lean meats, like ground turkey, and getting plenty of vegetables in. This ground turkey sweet potato hash would fit the bill perfectly.


What is breakfast hash?

A lot of people overthink the idea of breakfast hash. It could be made with just about anything you need to get rid of in the fridge. The goal is to have a meat for protein, vegetables for nutrient density, and other flavor additions like herbs and sea salt. The combinations truly are endless for a good breakfast hash!


Is this an AIP breakfast?

Yes! I often recommend to people to eat what is called autoimmune protocol, or AIP, when they want to extinguish the flames of inflammation that are causing issues in their bodies. This breakfast hash is AIP compliant and a fantastic way to start your day that won't involve a blood sugar roller coaster.


Will this breakfast hash store well?

If you're fortunate enough to have leftovers, this breakfast hash will store in the fridge for a couple of days. I also want to take the opportunity to mention that it's a good idea to invest in a set of glass containers if you don't already have them. I don't recommend storing anything in plastic, and definitely don't reheat any food in the microwave in a plastic container. If you need to invest in some glass storage containers, here is a link to a set of pretty good ones (I don't get anything from Amazon by directing you there; I'm simply trying to be helpful).


Looking for more AIP breakfast ideas?

People can have a really hard time switching over from eating bread and cereal in the morning to a better balance of fat, protein, and fiber. I have a YouTube channel that you may have checked out before. On it, you'll find more videos that you will find helpful for breakfast ideas. That includes this video talking about my typical breakfast, as well as videos like this one that will walk you through other great breakfast ideas.


Ready for the recipe in full? Here it is:


Sweet Potato Breakfast Hash






  1. In a large pan  over medium heat, add the avocado oil,  sweet potatoes, and carrots, and cook for 10 minutes, then add the Brussels sprouts, garlic, marjoram, and salt, cooking for another 5 minutes.
  2. Add the ground turkey and, using a spatula, break apart the turkey and cook for 5-7 minutes, or until the turkey is cooked through.
  3. Top with parsley and serve.


That's all there is to it. And remember, you could do this with a ton of different combinations of meat, veggies, and herbs, depending on what you have on hand.


I hope you enjoy this ground turkey hash recipe!


finished ground turkey hash


Here's a recipe that is going to taste great any time of day: gluten-free apple crumble muffins.


This recipe is perfect if you have company over and want to serve them a little treat. Want to turn it into a dessert? Serve these apple crumble muffins with some whipped coconut cream to make them an AIP/Paleo after-dinner treat. They're a fantastic choice for a breakfast on-the-go, too.


You'd be hard-pressed to find a better combination than baked goods with apple and cinnamon. You'll love the way your entire house smells as these AIP muffins are baking!


The Ingredients You'll Need


Your ingredient list contains quite a few things you likely have already in your cupboard, so be sure to check before making your shopping list.


Here's what you'll need:



Notes On a Few Ingredients


I thought I should give a couple of helpful hints on the list above. I wouldn't recommend trying to substitute the cassava flour, tiger nut flour, or arrowroot flour (which is also sometimes called arrowroot starch). Each of these flours is incredibly unique, and making a change will result in a different finished product.


As far as the gelatin goes, you're only going to want to use unflavored. The flavored gelatins have either sugar in them, or a chemical sugar substitute, neither of which will have good effects on your health.


Finally, I wanted to mention the applesauce. If you don't have a jar of applesauce on hand, it's really easy to make your own from the extra apples that aren't required in the recipe. Just a half a cup is required, so about one apple will suffice. Peel it, dice it, and boil in a small amount of water until softened. Use a handheld blender to turn it into applesauce. Simple and quick!


The Step-By-Step Process


As usual, you'll want to start by gathering all the ingredients. Then, you'll want to add all your dry ingredients to one bowl.


ingredients for apple crumble muffins


The next step is to get a second bowl and add your wet ingredients to it, mashing the banana as you go.


wet ingredients apple crumble muffins


Next, you're going to combine your wet ingredients with your dry ingredients.


combine wet and dry ingredients


Finally, you're going to fold in the apples. That means to lightly scoop around the bowl until the apples are combined so that you don't overmix.


apples in apple crumble muffins


Don't be alarmed if the batter is thick -- that's exactly how it should be at this stage.


You're going to want to carefully spoon the batter into a muffin tin that contains muffin liners. If you don't have liners, be sure to generously grease each cup with coconut oil.


Finally, top each muffin with a sprinkle of coconut sugar.


coconut sugar apple muffins



You can use mini muffins or regular-sized muffins in this recipe. The baking time, however, will be different for each. With regular-sized muffins, you'll need to bake them for about 35 minutes. For mini-muffins, the time required will be shorter, about 25 minutes.


Because baking time can vary greatly with each oven, you'll want to use a toothpick to test the doneness of the muffins as they get close to finishing time. If the toothpick comes out clean, the muffins are ready to be taken out. But if the toothpick comes out with batter on it, they're not quite done yet.


Are these gluten-free apple crumble muffins good for those who don't eat gluten or dairy?


This recipe is for gluten-free, dairy-free apple cinnamon muffins. If you're looking for AIP banana muffins, these will also fit the bill. AIP and Paleo, they're suitable for people who have a range of dietary restrictions.


Are these gluten-free apple crumble muffins sweet or savory?


This recipe is for a sweet, gluten-free apple crumble muffin. There is sweetness from the bananas, the applesauce, the apples, and the maple syrup. Plus, the sprinkle of coconut sugar on top will give a little extra touch of sweetness!


Does baking soda have gluten?


This is a common question for many people who aren't too familiar with eating AIP or Paleo. In most cases, baking soda is gluten free. But not all! That's why it's so important to read your labels. I recommend a brand like Bob's Red Mill that is always gluten-free.


What is tiger nut flour?


Tiger nut flour is made out of tiger nuts, as you could probably guess. Most people have never heard of tiger nuts. But thousands of years ago, they made up a huge part of the diet of humans. The reason that tiger nuts are AIP compliant is that they are actually NOT nuts -- they're tubers, just like a sweet potato!


If you want to learn more about the benefits of tiger nuts, this is a great article for you to read.


The Full Recipe For Apple Crumble Muffins


Ready to get started? Here is the full list of ingredients and directions.






  1. Preheat the oven to 350°F. Meanwhile, In a large mixing bowl, add the cassava flour, tigernut flour, arrowroot flour, baking soda, cream of tartar, gelatin, and cinnamon, mixing to combine.
  2. In a separate bowl, add the applesauce, coconut oil, bananas, maple syrup, water or coconut milk, mixing to combine. You can also add to a blender and blend until smooth.
  3. Add the wet ingredients to the dry ingredients, mixing until well-combined.
  4. Fold in the apples. 
  5. Line a mini muffin pan or regular muffin pan with liners and, using a spoon, equally distribute the batter. You’ll have to use your hand to help mold the muffins, since this batter will be a bit thicker than typical muffins.
  6. Top with coconut sugar.
  7. For mini muffins, bake for 25 minutes. For regular muffins, bake for 35 minutes. 


Happy eating!


gluten-free apple crumble muffins


Need a warming dish that won't involve cooking all day? This pumpkin soup with sausage is a great choice. It's packed with nutrients (including spinach that gives the soup more texture and makes it even healthier), has plenty of protein, and is incredibly filling.


The sausage can even be omitted to become a vegetarian pumpkin soup, if you prefer. You could even prepare it without the sausage, scoop out a bowl of meat-free, hearty soup, then add the sausage back in for those who want it.


An extra dose of nutrients comes from the use of cauliflower rice. Soups with cauliflower rice are becoming increasingly popular, and this is one that will fit the bill if that's what you're looking for.


You Won't Need A Laundry List of Ingredients


I bet you have quite a few of the ingredients for this pumpkin soup with sausage already in your pantry.

Here is the full list of ingredients you'll need for this soup:



The Step-By-Step Recipe


The first thing you'll do is gather the ingredients, all of which are listed above.


full ingredients for paleo pumpkin soup


Then, you'll grab a large-sized stockpot and put it on medium heat. Add the onion, sausage, and garlic, and stir until the onions become translucent. If you find you need a bit more oil during the process, add a knob of coconut oil or avocado oil.


ingredients for paleo pumpkin soup


It's going to start to smell great as soon as the onions and garlic start frying!

Give it all a good stir, then reduce the heat so the paleo pumpkin soup is brought down to a simmer.


simmering paleo pumpkin soup


You're basically done at this point. Pretty simple, right? You'll want to check on that simmer every now and again to be sure the heat isn't too high.


But otherwise, after about 30 minutes of simmering on its own, here's what you'll see:


pumpkin paleo soup



If you're not eating AIP (autoimmune protocol), then you may already have a favorite chicken sausage that you have in mind for this soup. Those who would like to be AIP compliant, I'd advise you to read the label on the sausage pretty closely. Even the ones that are labeled things like "all-natural" can have additives you wouldn't necessarily expect.


The Deal With Bone Broth

You don't absolutely have to use bone broth in this soup. A regular chicken broth would work, too (although this is another item on the shelf that often has crazy amounts of unnecessary additives, so read the labels!). The reason I recommend bone broth is because it has so many healing properties. If you want to find out more about it, check out this video at about the two-minute mark.

It's fairly simple to make your own bone broth, too. Want to see a chicken bone broth recipe? You can find a great one here if you're just getting started and want to know more. You can make a super tasty chicken dish, then use all the leftover parts of your chicken to make the bone broth. Way better than wasting so much of the chicken, right?

Is this a paleo pumpkin soup?

Yes! Eating paleo means that you don't eat any dairy, grains, or legumes. It's eating just like our ancient ancestors did, with a focus on nutrient-dense foods. This page has a great overview of the paleo lifestyle, if you're interested in learning more. This paleo pumpkin soup will be a hit for anyone, no matter what their dietary restrictions may be, but it's definitely suitable for those eating paleo.

Is there dairy in this pumpkin sausage soup recipe?

If you're looking for a dairy-free pumpkin sausage soup, this is the right recipe for you. A lot of soups are made more filling by adding cream, milk, or another form of dairy. But this soup is plenty filling, thanks to the combination of pumpkin puree, cauliflower rice, spinach, and sausage. Just think of all the nutrients included in that list!

Can this recipe be made vegetarian?

Yes, absolutely. You could omit the sausage and make this recipe a pumpkin kale soup instead. It'll still be tasty and full of nutrients. Make it without the sausage, scoop out the desired amount for the vegetarian you're serving, then add the sausage in for the others who prefer to have the protein-laden version.


Can I substitute dried herbs for fresh?

Yes, absolutely. If dried is what you have on hand, then you'll want to reduce the amount you're using. Dried herbs are more concentrated than fresh. Try just a bit, then taste the soup after it's simmered. Add more if desired.


Ready for the full paleo pumpkin soup recipe? The ingredient list isn't very long, and the directions take just a couple of easy steps. Here it all is:


Pumpkin Soup With Sausage Recipe





  1. In a large stockpot over medium heat, add the onion, sausage, and garlic, stirring frequently for about 5 minutes, or until the onions become translucent. Add in the remainder of the ingredients, stirring to combine.
  2. Bring the soup to a boil, then reduce to a simmer for 30 minutes.
  3. Allow to cool for five minutes, adjust seasonings to taste, and serve!


I hope you enjoy this one!


finished pumpkin soup with sausage

When people make a lifestyle change that involves their eating habits, they often struggle with what to make for breakfast. That's what today's recipe is all about. It is for blueberry AIP Paleo breakfast bars that are meant to simplify your morning.

I get why breakfast is tough; the Standard American Diet (let me mention, it's no coincidence that it's abbreviated SAD) tells us to eat grains, grains, and more grains. But these grains are so irritating to our gut. So drop the cereal and toast routine, because it's setting you on a blood sugar roller coaster for the entire day. These blueberry AIP Paleo breakfast bars are a far better choice!

Start the Morning Off Right

If you want yet another breakfast idea, I wrote another blog recently showing exactly what I like to make in the mornings, which you can find HERE.

And if you're interested in learning more about what I think Americans need to change about their health -- and specifically, my top 4 tips to do so -- you can find that blog post on my site, too.

These healthy blueberry pie bars aren't just for breakfast, though. They're great when you want a sweet treat any time of day. So, let's get into each step involved in creating these tasty bars!

First, you're going to gather your ingredients for your blueberry crumble bars:


ingredients for paleo breakfast bars


It'll be easiest to have three separate bowls here. One is for the crust ingredients. The second is for the filling ingredients. And, as you can probably guess, the blueberry crumble topping will be in the third bowl.


When your crust is mixed up for these paleo breakfast bars, you'll want to press it into an 8x8 pan. Line it with parchment paper first, which makes it so much easier to remove the bars and clean up the pan later. Press it down with your fingers until the thickness is even. Then, bake for 5 minutes to allow the crust to set.


crust for blueberry crumble bars


It'll look about like the picture above when you take it out.


Next, you're going to spoon the filling over the baked crust, gently spreading it out evenly.


Finally, follow it up with the contents of the bowl you mixed the blueberry crumble bar topping in.


assembled blueberry crumble bars


The last step in the process is to let all these layers of goodness get baked together.


That'll take about 25-30 minutes, so you can get all your cleanup easily completed in that window of time. Nobody likes a messy kitchen!


After they've baked, you'll have to let the bars cool a little, which I know isn't easy. Here's what you'll be looking at:


finished blueberry breakfast bars


Let's get to some common questions about these blueberry crumble bars.

Do these paleo breakfast bars contain sugar?

There is no added sugar contained in this blueberry crumble bar recipe. It gets sweetness from maple syrup and coconut sugar, which are far better sweetener alternatives than the sugar on the typical grocery store shelves. Be certain that the maple syrup you're buying is 100% maple syrup and not loaded with added sugars. And if you're interested in learning more about which sugar substitutes aren't that great of choices, please check out this YouTube video I made.

Are these blueberry crumble bars healthy?

Since there is no processed sugar or flour, this blueberry breakfast bar is a far better choice to start off your day than your usual grain-filled cereals and toast. And as an added bonus, blueberries are naturally sweet while being low in sugar. They're one of the berries I eat most often.

Can this recipe for healthy blueberry pie bars be made ahead of time?

If you've got company coming but don't want to spend the time they're with you in the kitchen baking, look no further. These paleo breakfast bars can be made at your convenience. Just store them in the fridge to keep them fresh until you need them -- that is, if the bars can last that long! They're an easy DIY breakfast bar that can be enjoyed at any time of day.

Is this a gluten-free blueberry breakfast bar?

Yes, it is! People with dietary restrictions such as dairy-free or gluten-free will enjoy these blueberry AIP Paleo breakfast bars. You don't have to feel concerned about this recipe irritating your gut, either, since there are no grains included.


Here's the full recipe:


Blueberry AIP-Paleo Breakfast Bars








  1. Preheat the oven to 350°F.
  2. In a medium bowl, add all of the crust ingredients, and mix to combine. Set aside.
  3. In another medium bowl, add all of the filling ingredients, and mix to combine. Set aside.
  4. In a small bowl, mix together the topping ingredients. Set aside.
  5. In an 8x8 baking pan lined with parchment paper, add the crust and press until it’s an even thickness, and bake for 5 minutes.
  6. Remove from the oven, add the filling and press until it’s an even thickness, then add the topping ingredients.
  7. Bake for 25-30 minutes. Allow to cool, then cut and serve.


Hope you and your family enjoy this one!


finished paleo breakfast bars



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