This cozy AIP chili is perfect for anyone who is following the Autoimmune Protocol (AIP) diet. I know how difficult it can be to follow elimination diets and I’m here to tell you that it is still possible to eat cozy and filling meals! You can still enjoy a delicious and comforting bowl of chili. This AIP chili recipe is packed with nutrients, flavor and all the comfort you crave from a classic chili, but without any of the nightshades, beans or other ingredients avoiding on AIP. This chili is also Whole30 compliant and allergy-friendly, making it a great option for people with food sensitivities or food allergies. It’s also gluten free, dairy free, soy free and nut free! So what are you waiting for? Let’s get cooking!
What is The Autoimmune Protocol (AIP) Diet?
The Autoimmune Protocol (AIP) diet is an elimination diet designed to help people with autoimmune diseases manage their symptoms and improve their overall health. Autoimmune diseases are conditions in which the body’s immune system mistakenly attacks its own healthy tissues. There are over 100 different autoimmune diseases, including rheumatoid arthritis, lupus, Crohn’s disease and multiple sclerosis.
The AIP diet eliminates foods that may be triggering inflammation and autoimmune symptoms. These foods include:
- Nightshade vegetables (e.g., tomatoes, peppers, potatoes)
- Legumes (e.g., beans, lentils, peanuts)
- Nuts and seeds
- Processed foods and sugary drinks
The AIP diet is a very restrictive diet, but it can be very beneficial for people with autoimmune diseases. Some people who follow the AIP diet report significant improvements in their symptoms, such as reduced pain, fatigue and inflammation.
There is some scientific evidence to support the AIP diet. For example, one study found that people with rheumatoid arthritis who followed the AIP diet for 12 weeks experienced significant improvements in their symptoms and quality of life. However, more research is needed to confirm the long-term benefits of the AIP diet and to determine whether it is safe and effective for all people with autoimmune diseases.
Why Might Someone Follow The AIP Diet?
Here are some reasons why someone might follow the AIP diet:
- To manage autoimmune symptoms and improve overall health.
- To identify and eliminate trigger foods.
- To reduce inflammation.
- To improve gut health.
- To promote healing.
If you are considering following the AIP diet, it is important to talk to your doctor or a registered dietitian to make sure it is right for you. They can help you create a meal plan that meets your individual needs and ensures that you are getting all the nutrients you need.
Why You’ll Love This AIP Chili
It’s comforting and delicious, no matter what diet you follow! (My fiance eats everything and still LOVED this chili)!
It is packed with so many nutrients.
This chili is easy to make and can be customized to your liking!
It is gluten free, dairy free, soy free, nut free and of course, AIP compliant.
This AIP chili is also kid-friendly!
It is the perfect meal to prep and freeze to have on hand for those busy nights.
This chili can be a great way to use up leftover vegetables!
All you need to make this AIP chili is a pan, pot, cutting board and knife. I really love my Caraway pans because they are non-toxic and so pretty! They are also easy to cook with.
Garlic: Garlic is a good source of vitamins and minerals, including vitamin C, vitamin B6, manganese, and copper. It is also a good source of antioxidants. Garlic is a delicious way to add flavor to this AIP chili!
Onion: I prefer to use sweet onion in my chili! Sweet onions are a type of onion that is known for its mild and sweet flavor. They are a good source of vitamins, minerals and antioxidants. Sweet onions are a versatile and delicious ingredient that can be used to add flavor to this chili!
Ground Beef: Ground beef is a popular ingredient in many dishes, including chili. It is a good source of protein, iron, and zinc. Ground beef adds a rich and meaty flavor to chili. It also helps to thicken the chili and make it more filling. When choosing ground beef for chili, it is important to select a lean variety. This will help to reduce the fat content of the chili. I like to use high-quality and organic meat whenever I can. My favorite place to get my meat is Butcher Box because they have organic and high-quality options and it gets delivered right to your door!
Beet: Beets are a delicious and nutritious vegetable that can be used in a variety of dishes, including chili. Beets are a good source of fiber, minerals and vitamins. They also contain compounds that have anti-inflammatory and anti-oxidant properties. I used grated beets in this recipe to ensure that they cook fully. Beets add a sweet and earthy flavor to this chili. They also help to thicken the chili and make it more filling.
Carrots: Carrots are a popular and versatile root vegetable that is known for its sweet flavor and crunchy texture. They are also a good source of vitamins, minerals and antioxidants. Carrots are a good source of vitamins A, C, and K, as well as potassium and fiber. Carrots contain antioxidants that can help to protect the body from damage. They are a good source of beta-carotene, which is converted to vitamin A in the body. Carrots add a sweet and earthy flavor to recipes. They also add a bit of crunch and texture.
Zucchini: Zucchini is a summer squash that is related to cucumber. It is a good source of vitamins, minerals, and antioxidants. Zucchini is low in calories and fat. It is a good source of vitamins A, C, and K, as well as folate, potassium, and manganese. Zucchini adds a mild and slightly sweet flavor to recipes.
Broth: Broth is a liquid made by simmering bones, meat, or vegetables in water. Broth is a good source of protein, which is essential for building and repairing muscle tissue. Broth contains minerals such as calcium, magnesium, potassium and sodium. These minerals are important for many bodily functions, including bone health, muscle function, and fluid balance. I used a chicken broth for the base of this chili, but feel free to use any kind of broth you desire! If you have histamine issues, it is recommended to use a homemade broth. If not, bone broth can add lots of nutrient-density to this recipe! Make sure that the broth you purchase does not have any ingredients that are not AIP compliant.
Avocado Oil: I love using avocado oil because it has a high smoke point. I use this to grease the pot and pan before cooking!
Spices: I love adding spices to my chili to give it extra flavor! Feel free to add any AIP compliant spices you would like here. I like to use cinnamon, dill weed, ginger, onion powder and/or parsley.
Step 1: Gather your ingredients.
Step 2: Step 2: Chop onions and mince garlic. Heat the avocado oil in the pot and add the chopped onions and garlic. Saute over low-med heat until lightly browned.
Step 3: Grate the beets and chop the carrots and zucchini. Add to the pot along with spices.
Step 4: Lightly cook the vegetables. Add avocado oil into the pan and cook ground beef over med heat until browned. Add into chili along with broth.
Step 5: Let chili simmer for 30 minutes to 1 hour, stirring occasionally.
Let your chili cool completely before storing it in the refrigerator. Transfer the chili to an airtight container or freezer bag. Label the container or bag with the date and contents. Store the chili in the refrigerator for up to 3 days.
If you are storing it in the freezer, let your chili cool completely. Transfer the chili to airtight freezer containers or freezer bags. Remove as much air as possible from the packaging before sealing it. Label the containers or bags with the date and contents. Freeze the chili for up for 4 months.
This chili recipe is super adaptable!
To make it vegetarian or vegan: To make vegetarian chili, simply omit the ground beef and add additional vegetables.
Add additional vegetables: Feel free to add additional vegetables to this AIP chili!
Swap out the meat: If you are not a fan of ground beef or don’t have any on hand, simply swap it out for ground turkey or ground chicken.
Is chili a nightshade?
Yes, chili is a nightshade!
How do you eat AIP?
The AIP diet eliminates foods that may be triggering inflammation and autoimmune symptoms. Be sure to talk to your medical providers before starting any new diet.
How do you simmer chili?
Reduce heat to low, cover and then simmer the chili. My top tips for simmering chili are: using a large pot so that the chili has plenty of room to simmer and stirring the chili occasionally to prevent it from sticking to the bottom of the pan.
Is this recipe low fodmap?
No, this recipe is not low fodmap because it contains garlic and onion. I do not recommend omitting these.
Can I omit the beet?
I do not recommend omitting the beet, as it adds a sweet and earthy flavor to this chili. It also helps to thicken the chili and make it more filling.
What can I serve with this chili?
Feel free to serve this chili with additional toppings such as avocado, cassava chips or coconut yogurt!
Can you really make chili without tomatoes?
Yes! This chili is hearty, filling and flavorful without using any tomatoes.
Be sure to try these delicious dinner ideas next:
Cozy AIP Chili (Nightshade Free)
- 1 pot
- 1 pan
- 1 cutting board
- 1 knife
- 2 garlic cloves
- 1 sweet onion
- 1 package ground beef
- 1 red beet
- 7 carrots
- 2 zucchinis
- 1 carton broth
- 1 tsp onion powder
- 1 tsp parsley
- Gather your ingredients.
- Chop onions and mince garlic. Heat the avocado oil in the pot and add the chopped onions and garlic. Saute over low-med heat until lightly browned.
- Grate the beets and chop the carrots and zucchini. Add to the pot along with spices.
- Lightly cook the vegetables. Add avocado oil into the pan and cook ground beef over med heat until browned. Add into chili along with broth.
- Let chili simmer for 30 minutes to 1 hour. Serve and enjoy! Top with garnishes of your choice!