Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (2024)




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26 Comments / By Eileen / June 22, 2014

Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (1)

“Since truffle oil and caviar aren’t always in the budget, learning to tweak and enhance just a few ingredients and flavor combinations can help you transform those ordinary ingredients into the extraordinary!”
~ Marcus Samuelsson

Pack a Flavor Punch!

Condiments are a great way to add some quick and varied flavor to your meals, and when you’re following the paleo autoimmune protocol (AIP), that can be a little tricky. The vast majority of condiments contain ingredients not allowed on the AIP. So, what to do? No worries…I’ve got you covered with a great list of AIP-friendly recipes:




Salad Dressings


Spice Blends

Store-Bought Options

As the paleo AIP community has grown, some store-bought spice blends and condiments are now available. Convenience food on the autoimmune protocol is a true gift!

Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (2)

Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (3)

Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (4)

You May Also Be Interested In

This recipe roundup was first published in 2014 but is updated annually. Last update 9/7/23.




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26 comments on “Celebrating Flavor: 50 Paleo AIP Condiment Recipes!”

  1. Pamela Corso

    June 3, 2018 at 8:04 am

    My mother (who is 89 years old) comes from a generation who lost their minds to Alzheimers/dementia used to cook mostly in aluminum which is directly linked to ALZ/dementia, so why do so many young people cook on aluminum foil?!?!? I see recipe after recipe for grilling and oven cooking. Those of us on AIP are trying to regain our health, but some of you, I’m sorry to su will lose your minds in the process ! :-(((


    1. Hi Pamela. First of all, I’m sorry to hear about your mother. My father has dementia as well, so I know how painful that is to watch. Did you mean to leave this comment on a different post? Most of these condiment recipes are no-cook recipes or made on the stovetop, so they don’t involve any aluminum. I do have one recipe on this blog that uses aluminum foil (grilled salmon), and I’m considering rewriting it to use parchment paper, for the reasons you state. There’s actually quite a bit of debate in the science community about whether or not this is a risk factor for Alzheimers, but since it’s something we do have control over, I can see why you personally choose to make this choice and recommend others consider it as well. Thanks for writing. Wishing us all wellness.


  2. Joseph Raffone

    October 4, 2017 at 5:03 pm

    I like hot sauce – what do I do?!?!?!?!?!?


    1. Eileen @ Phoenix Helix

      October 4, 2017 at 9:38 pm

      Hi Joseph. While their is no substitute for hot sauce, there are ways to amp up the heat in your AIP recipes. I share tips in this article: http://www.phoenixhelix.com/2014/11/02/spices-on-the-aip/


  3. Esther

    May 14, 2015 at 5:56 am

    I just came across this fabulous list. I was really excited to see a Tzatziki Sauce listed but when I clicked on the link I discovered that PaleOhYeah is no longer there. Does anyone have a good Tzatziki recipe?


  4. Libbie

    May 13, 2015 at 11:15 am

    Ah this list is amazing!! My one issue so far on AIP is finding things a bit dry but now have lots of things to make and dip 🙂 Thank you!

    They currently have EVOO Truffle Oil on special offer at my local shop- is it AIP compliant? (am currently in the elimination phase!)


    1. Eileen

      May 13, 2015 at 2:42 pm

      Hi Libbie. Truffle oil is fine on the AIP. Enjoy!


  5. Connie McWilliams

    March 28, 2015 at 9:17 pm

    Dear Eileen, I love your website and thank you for all the hopeful postings and delicious recipes. You and all the others are an inspiration to me.


  6. March 7, 2015 at 5:51 am

    I came across this list a couple months ago and started working my way through some of these, but then got off-course. I was AMAZED at how much the carrot ketchup actually tasted like ketchup. (I’m a hard sell when it comes to “substitute” foods.) But then I forgot about the list.

    I’m so glad I stumbled across it again, though, because it’s a HUGE help. I’m bored out of my mind with food (ALL my favorite flavorings, except garlic, are now no-go’s) and all but ready to just starve to death rather than eat one more naked slab of beef or chicken.


    1. Eileen

      March 8, 2015 at 3:03 am

      Thanks for the carrot ketchup testimonial, Rachel! I’m so glad you found this list again, too. We all deserve flavorful food; eating should be pleasure as well as sustenance.


    1. Eileen

      August 15, 2014 at 6:19 pm

      Thanks Lynn! Since I’ve been able to reintroduce mustard and rice, I can try this recipe. For anyone else reading this, wait until you do your reintroductions to see if this mustard would be safe for you.


  7. Lynn

    August 14, 2014 at 5:35 pm

    Thank you, Eileen. Yes, paprika is in everything! I found a lovely mayonnaise (yes, even mayo can be lovely) that is sans paprika. All the other brands have it too!!! I will check the link.


  8. Lynn

    August 13, 2014 at 6:35 pm

    Love these. I am going to make the AIP Ketchup but I really need a mustard recipe without nightshades. Anyone know of a good one?


    1. Eileen

      August 13, 2014 at 7:07 pm

      Mustard never has nightshades. It has seeds in the form of the mustard seed (which are also excluded on the AIP). Because that’s the primary ingredient, I don’t know of a replacement for that particular flavor, unfortunately. Sometimes we just need to broaden our palate and try new flavors instead.


      1. Eileen

        August 13, 2014 at 7:20 pm

        On the plus side, mustard is considered a Stage One Reintroduction, which means it’s one of the first foods you can try reintroducing after your elimination period. Unlike nightshades (which most people have trouble with), seedbased spices are usually reintroduced successfully.


        1. Lynn Orr Correll

          August 14, 2014 at 12:30 am

          Hey Eileen,
          I have reintroduced seeds with no problem. However, with that said, all commercially made mustard in my local stores is made with paprika, a nightshade. I definitely cannot tolerate any nightshades and may never be able to. I am going to try to make some and hope it tastes like French’s!!


          1. Eileen

            August 14, 2014 at 1:04 am

            Really? I didn’t know that. Isn’t paprika frustrating? It’s everywhere! The good news is I know a brand that’s nightshade-free. It’s not yellow mustard, but I love the flavor: Eden Organic Brown Mustard. Here’s the ingredient list: Organic Canadian Stone-Ground Whole Mustard Seed, Organic Apple Cider Vinegar, Water, Eden Sea Salt. If you come up with a good recipe for yellow mustard, please share! 🙂

  9. July 2, 2014 at 2:07 am

    THIS IS AMAZING!!!! I would recommend putting in new window tabs, however. Makes it easier to read them all!! Thanks!


  10. CINDY

    June 25, 2014 at 12:18 am

    Eileen, what a great post! Thanks for all your hard work assembling this great variety of flavour boosters to make AIP more enjoyable. I’ll be keeping this list handy…


  11. Maria

    June 24, 2014 at 12:42 am

    Thank you for this amazing list of recipes to spice up my meals. I can’t wait to start making them!


  12. June 23, 2014 at 8:54 pm

    Thank you for compiling this list! Love having all these recipes in one place (and thank you for including a couple of mine).

    Who says eating AIP is boring?! This is absolute proof that it can be flavorful and delicious!


  13. Carolyn

    June 23, 2014 at 9:55 am

    This post could not have arrived at a better time for me. After three weeks migraine free on AIP, I cheated (just a little) Saturday night and I am paying for it now. These recipes are just what I need to stay on track. Thank you for your blog and inspiration!


  14. June 23, 2014 at 3:29 am

    Thank you, Eileen! It’s a honor to be on your list, and looking forward to trying some
    of these! 🙂


Leave a Comment

Celebrating Flavor: 50 Paleo AIP Condiment Recipes! (2024)


What condiments can I use on Paleo? ›

Under this definition, it's easy to say yes, there are Paleo condiments. Salt, honey, lemon juice, and diced hot peppers all fit into this category. In fact, any spice or dried herb that hasn't been mixed with added sugar or preservatives would be considered a Paleo condiment.

Is cinnamon OK on AIP diet? ›

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

Is mustard allowed on AIP diet? ›

During the elimination phase, the AIP diet recommends cutting out the following foods: Grains (wheat, oats, rice, corn, etc.) Legumes (lentils, black beans, chickpeas, green beans, etc.) Nuts, seeds, and seed-based spices (like mustard, cumin, sesame, etc.)

What spices are not allowed on AIP? ›

What spices are NOT allowed on AIP?
  • Allspice.
  • Anise Seed.
  • Annatto Seed.
  • Black Caraway.
  • Black Cumin.
  • Black Pepper.
  • Caraway.
  • Cardamom.

What condiments are AIP compliant? ›

Condiments, Sauces, and Dressings
  • Peach Salad Dressing. August 6, 2022 4 comments. ...
  • Coleslaw Dressing. June 7, 2022 2 comments. ...
  • Creamy Dill Dressing. ...
  • Pineapple Salad Dressing. ...
  • Instant Pot Nomato Ketchup. ...
  • Instant Pot Nomato Sauce (AIP/Paleo) ...
  • Caesar Salad Dressing (AIP/Paleo/Whole30/Keto) ...
  • Ranch Dip (AIP/Paleo/Whole30/Keto)

Is balsamic vinegar OK on paleo? ›

Balsamic Vinegar is paleo. Balsamic Vinegar is likely suitable for a paleo diet. Use the free Fig app to quickly check if ingredients like balsamic vinegar are paleo.

Is honey OK on AIP diet? ›

Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed.

What can I drink instead of coffee on AIP? ›

If you are weaning off coffee and would still like some caffeine, try some black, oolong, or green tea (caution though, as green tea can stimulate the immune system and cause flares in some folks). Great herbal, caffeine-free alternatives include rooibos, chamomile, peppermint, and licorice.

Are bananas OK on AIP? ›

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Is bacon OK on AIP? ›

Yes. As long as it was naturally cured and does not include any artificial ingredients or spices, it is suitable. The ideal place to find AIP bacon is at a health food store - Whole Foods or your local health food store will have what you are looking for!

Is garlic OK on AIP diet? ›

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

Is watermelon AIP compliant? ›

Fruits & Vegetable-like Fruits with Seeds

This is often an area of concern for folks trying to carefully comply with the elimination phase of AIP. Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don't really chew these seeds.

Why are there no tomatoes on AIP? ›

"Nowadays many people are following the autoimmune paleo protocol (AIP)," states the recipe. "This restricted version of the paleo diet also excludes nightshades (including tomatoes) in an effort to minimize – and in some cases to cure – leaky gut and many autoimmune diseases.

Is turmeric OK on AIP? ›

Turmeric has been used for thousands of years as a completely natural healing spice. You'll find more this article about how it can be helpful in arthritis management, skin conditions, and more. They're nut free, grain free, and totally AIP and paleo.

Are tomatoes OK for AIP? ›

There are several food groups to avoid when following an AIP diet. Little guidance is tailored to people with any specific autoimmune condition, but a study in people with IBS recommends avoiding: nightshades, such as tomatoes, potatoes, peppers, and eggplants.

Is Mayo OK on Paleo diet? ›

It is best to avoid commercial mayonnaise altogether. If you decide to make your own mayonnaise you'll find the base ingredients to be healthy staples in your Paleo kitchen: eggs and your choice of Paleo-approved oil like olive oil or avocado oil.

Is ketchup OK on Paleo? ›

Aside from a few specialty organic brands, almost no commercially-available ketchup is Paleo. It should be noted that tomatoes are classified as a member of the nightshade family, a class of foods that can cause inflammation or other adverse reactions in some people.

Is mustard OK on Paleo? ›

Basic mustard consists of three ingredients: mustard seeds, water, and salt. That's it! This Paleo condiment is perfectly suitable for a wide range of dishes, especially to flavor meat. If you found a mustard plant and collected its seeds and popped one or two in your mouth, you would immediately spit it out.

Is mayonnaise considered Paleo? ›

Most store-bought mayonnaises — and some homemade versions — contain sugar and vegetable oil, making them off-limits for anyone trying a Paleo diet or a round of Whole30.

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