This AIP Breakfast Porridge is loaded with nutritious anti-inflammatory rich ingredients. There are no nuts, grains, nightshades, dairy, or eggs in this easy and delicious breakfast porridge! Prepare it on your stovetop, or use the Instant Pot option!
Nutritious and Delicious Breakfast Porridge
This recipe is for a healing breakfast porridge that gives substitutes for the Autoimmune Protocol Diet (AIP). If your immune system needs some healing or you have inflammation anywhere in your body, this AIP breakfast recipe has your name written all over it!
Before we begin, we have an important note about seeds. Yes, this recipe does have the option of adding in seeds and ghee if they are tolerated after the reintroduction phase.
However, if you need a strict AIP porridge, please substitute the seeds with coconut flakes, as mentioned in the recipe. Sound good?
What Is the AIP Diet?
The AIP or Autoimmune Protocol Diet (sometimes also referred to as the “Paleo approach”) is a way of eating that aims to reduce inflammation, pain, and other symptoms of autoimmune diseases. It is an elimination diet approach that is designed to help identify food allergies and sensitivities, balance gut flora, and heal the body over time.
Keep reading to learn more about who can benefit from an AIP diet, how it works, what foods to eat, and find helpful resources.
AIP Breakfast Porridge Ingredients
An alternative to oatmeal or cream of wheat, it’s an AIP breakfast porridge recipe that is also grain-free, nut/seed free, gluten-free, dairy-free, and egg-free, and it has no nightshades. So, what is in this anti-inflammatory breakfast recipe? I’ll tell ya… healthy anti-inflammatory goodness!
Here’s what you need along with some substitutions:
- Coconut Butter/Oil – This adds a bit of warm rich flavor without the dairy. Coconut butter is also rich in nutrients and fiber. One tablespoon of coconut butter has about 2 grams of dietary fiber.
- Unsweetened Shredded Coconut – The coconut adds texture and healthy fats plus fiber.
- Protein Boosters – Collagen or gelatin powder. NOTE – If seeds are well tolerated after reintroduction, you can substitute with chia seed or flax seeds. Omit them completely for the elimination phase of AIP.
- Spices – Ground ginger, ground cinnamon, turmeric, and salt add extra warmth and help reduce inflammation.
- Water – Coconut milk also works well.
- Butternut Squash – Make sure it’s cooked! If preferred, kabocha or acorn squash can be substituted.
- Pure Maple Syrup – This adds a touch of sweet flavor without the need for refined sugar. If preferred, raw honey can be substituted.
Meal Prep Tip
This recipe is best served right away. However, if you want to prepare in advance, leftover porridge can be transferred to an airtight container and stored in the fridge for up to two days.
Reheat in a pot on the stovetop over medium-low heat. Or, warm your porridge in the microwave.
How to Make AIP Breakfast Porridge
Note – This video was created before we updated the recipe to be more AIP compliant. The technique is still the same and the substitutions are listed in the recipe card.
Whichever method you choose, you’ll want to start by cooking the squash.
Stovetop Option
- Cook. To cook the squash in the oven, preheat the oven to 400 degrees Fahrenheit. In a medium-sized bowl, toss the diced and peeled squash with coconut oil and sea salt. Transfer the mixture to a baking sheet lined with aluminum foil, spreading it out evenly. Roast until tender.
Pro-Tip: If you’re short on time, you can skip the roasting, and use canned 100% pumpkin puree or sweet potato puree instead.
- Blend. Transfer the cooked squash to a high-speed blender. Then, add the coconut oil/butter, shredded coconut, ginger, cinnamon, and coconut milk. Blend until a thick porridge-like texture forms.
- Heat. Warm the squash mixture in a saucepan over medium heat until it starts to bubble, stirring occasionally. Be careful not to let it come to a boil! Reduce the heat. Then, stir in the extra coconut milk and maple or honey as desired.
Note: For even more benefits, stir in a tablespoon of collagen to boost protein and improve digestion.
- Serve. Scoop the hot breakfast cereal into bowls, add your favorite toppings, and serve warm.
Instant Pot Option
- Sauté the squash. Peel and chop the squash into large pieces. Then, place it in the Instant Pot with coconut oil. Sprinkle cinnamon and nutmeg on top, and sauté until tender, flipping the squash over a few times.
- Cook the squash. Add water to the pot, lock the lid, and set the vent to closed. Select the “Manual” mode, and cook on high pressure.
- Release. Allow the Instant Pot to natural release, or use a quick release if you’re short on time. Then, unlock the lid, and drain the hot water.
- Combine. Mix in the coconut butter, shredded coconut, turmeric, add a splash of coconut milk. Then, purée the mixture until smooth. Set the instant pot to “warm,” and stir in maple syrup or honey.
- Serve. Divide the porridge into bowls and enjoy!
Suggested Toppings
You can add lots of color and crunch to your porridge and create a nutritious breakfast bowl by using any or all of these healthy porridge topping ideas:
- Tart Cherries — This is our personal favorite because cherries aid in recovery by helping reduce oxidative stress and inflammation in the body.
- Blueberries – A powerhouse of a fruit, blueberries are loaded with fiber and antioxidants.
- Raspberries – Similar to blueberries, raspberries are an excellent source of fiber and vitamin C.
- Pomegranate Seeds – Not only are they tasty, but pomegranate seeds are a great source of fiber and vitamin C!
- a dollop of coconut cream or coconut-based yogurt (no additives)
More of Our Favorite
AIP-Friendly Recipes
Easy AIP Breakfast Porridge Recipe
- Total Time: 10 minutes
- Yield: 1-2 1x
- Diet: Gluten Free
Description
Make this easy AIP breakfast porridge with simple, nutritious ingredients for an anti-inflammatory breakfast suitable for a variety of diets! Make it on the stove top, instant pot, or slow cooker.
Ingredients
- 1 ½ to 2 cups (around 250 grams) chopped and cooked butternut squash, kabocha or acorn squash (see notes for cooking squash)
- 1 Tablespoon coconut oil or coconut butter
- 2 Tablespoons unsweetened shredded coconut
- ¼ to ½ teaspoon ground ginger or 1 teaspoon fresh grated ginger
- ½ teaspoon ground cinnamon
- ½ to 1 cup coconut milk, as needed
- Pinch kosher salt
- Pinch ground turmeric, optional
- Pure maple syrup or raw honey, to taste
- Optional Nutritional Boosters – 1 Tablespoon collagen powder, 1 teaspoon ghee, chia or flax seeds if they are tolerated after the reintroduction phase
- Toppings – berries, cherries, pomegranate seeds
Instructions
*See notes if not using a blender*
- In a high speed blender, add the cooked squash, coconut oil/butter, shredded coconut ginger, cinnamon, and coconut milk. Blend until a thick porridge-like texture is formed. Scraping the sides as needed.
- Transfer the squash puree to a medium-sized saucepan and add a pinch of sea salt and turmeric, if desired. Stir to combine.
- Heat over medium heat for 5 minutes, stirring occasionally, or until the porridge starts to bubble. Mix in additional coconut milk, as needed, for thinner porridge.
- Reduce the heat to low and stir in the maple syrup or honey and optional nutritional boosters. To help improve digestion and absorb more nutrients stir in 1 teaspoon ghee (for AIP introduction phase only).
- Remove from the heat and divide into bowl(s). Top with toppings, and serve immediately while warm.
INSTANT POT INSTRUCTIONS– additional coconut oil plus ⅓ cup water is needed
- Peel and chop the squash into large pieces. Place in the Instant Pot with ½ – 1 Tablespoon coconut oil. Sprinkle with cinnamon and ground ginger and SAUTE for 5 minutes, turning the squash a few times.
- Add ⅓ cup water to the cooking pot. Lock the Instant Pot lid and set the vent to closed. Select MANUAL mode and cook on high pressure for 5 to 6 minutes.
- Allow a natural pressure release or use a quick release if short on time. Unlock the lid, and carefully drain the hot water. Add in the coconut oil/butter, shredded coconut, salt, and turmeric (if using), and ½ cup coconut milk (up to 1 cup as needed) and puree with a hand blender. Place the instant pot on WARM mode then stir in maple syrup and optional nutritional boosters.
- Keep the instant pot on WARM for 5 minutes, stirring occasionally then serve immediately or place the lid back on WARM mode until ready to serve with optional toppings.
SLOW COOKER OPTION –
- Cook and chop the butternut, kabocha, or acorn squash.
- Combine Ingredients: Add the cooked squash, coconut oil or butter, shredded coconut, ginger, cinnamon, salt, and ½ cup of coconut milk to the slow cooker.
- Cover and cook on low for 2-3 hours or until squash is cooked and tender.
- Use a hand blender in the slow cooker to blend the mixture until smooth, or transfer it to a blender and then return it to the slow cooker. Adjust Consistency: Stir in additional coconut milk for a thinner porridge if desired. Add turmeric and additional nutritional boosters, if using, and sweeten with maple syrup or honey.
- Divide into bowls, add toppings, and serve warm.
Notes
Substitute Tips – Seeds may be used in this recipe if they are well tolerated after the introduction phase. Use 1 Tablespoon tahini in place of the coconut butter/oil. Mix in chia seeds or flaxseeds, if desired. If you’re short on time, canned 100% pumpkin puree or sweet potato puree can be used in place of cooked squash. Taste and texture will vary.
Prep Tips – To cook the squash in the oven, preheat the oven to 400 F. In a medium-sized bowl, toss the diced and peeled squash, 1 teaspoon coconut oil and sea salt until the squash is coated. Pour the squash on a baking sheet lined with aluminum foil and spread evenly. Roast for 20 to 25 minutes or until tender.
- Prep Time: 5
- Cook Time: 5 minutes
- Category: breakfast
- Method: stove top
- Cuisine: American
Nutrition
- Serving Size: ⅔ cup without topping
- Calories: 258
- Sugar: 8.3 g
- Sodium: 97.4 mg
- Fat: 19.2 g
- Saturated Fat: 17 g
- Carbohydrates: 22.8 g
- Fiber: 3.7 g
- Protein: 2.9 g
- Cholesterol: 0 mg
I’ve been grain free for almost 3 months, and I have been missing oatmeal! Thank you for this comforting recipe! I have a coconut sensitivity, so I used hemp milk in place of coconut milk and flax instead of shredded coconut. Very tasty!
I’m so glad you enjoyed this Chelsey . It’s one of my favorites and it’s really comforting like sweet potato pie haha. Have you tried my n’oatmeal recipe? It’s a grain free oatmeal like breakfast bowl. It truly tastes like oatmeal. I’ll send you the link. https://www.cottercrunch.com/noatmeal-recipe/
I’m only on day one of my AIP diet so I’m looking for breakfast substitutions. The problem with this recipe for me is I’m allergic to coconut but can’t substitute tahini yet. Any other substitution you would suggest?
Hi Sandy! Can you ghee or avocado? The purpose of the coconut is to have some healthy fats to help absorb the nutrients. Naturally refined avocado oil or palm shortening would work or ghee if you can tolerate it. I would add in more vanilla and spice to help with flavor if you do that. Let me know!
Oh no! Sometimes the potency of the spices depends on their freshness (older spices tend to be less spicy and newer spices can pack a punch!). We are going to update this recipe thanks to your suggestions, Tina. We hope you’ll give it another try! 🙂
Aww thanks, I will definitely try it again! Otherwise I loved the consistency of this recipe.. a true “porridge”!
Hi Lindsay,
I just found your post, your recipes really resonate with me and look
Delicious!! I can not wait to try them.
Thank you!!
We are so happy you found Cotter Crunch! Keep us posted on the recipes you try. Happy cooking!
Hi! I’m really excited to try this recipe, but I have a question. I’m not sure if this is my brain fog speaking, but the recipe says there is meal prep info in the notes, and I can’t find it! Could you please help me out? Thanks in advance!
Sorry about that! Looks like we need to update the recipe card . That note is missing. Your brain is working fine 😂 . For meal prep, I would prepare the squash and the mix ins separately and then combine and blend into a porridge when ready to prep. But if you just want to make this the day before, then feel free to prepare it all and store in air tight container for up to 2 days. Does that make sense?
is this 1 or 2 servings if you have alot of weight to lose on AIP?
I would say 2, but it’s very filling!
Hi Catherine,
Unless the auto-immune protocol has changed recently, I believe all of the ingredients or substitutes that are shown in the recipe card do make this an AIP-approved recipe. Which ingredient(s) do you believe are not AIP-approved?
I’m brand new to AIP, but I belive Nutmeg is not allowed. Of course can omit just like chia, flax, sunflower, pomegranate seeds.
Hi anisha! Thanks for calling that to my attention! I definitely need to give an AIP alternative to nutmeg. Nutmeg is an Early Reintroduction spice. You could use clove or vanilla bean instead.
Just made this and it was absolutely delicious. I did the AIP version and added pomegranate arils, blueberries, blackberries and raspberries on top to add more fiber and antioxidants. It’s gonna be a regular breakfast item. Thanks for creating!
I’m so glad. Thanks for the feedback Debbie. And happy New year! <3
Just tried this for a late breakfast on the first snowfall of the year here in MN. I was kind of weirded out about the consistency at first, slightly reminded me of baby food but it was very tasty. A nice hearty, comforting and healthy way to start this cold day! I am always looking for new ideas for breakfast than your typical eggs. This gave me a ton of energy too – I will be making this regularly and can’t wait to try it with different toppings 😊
Ha ha I totally agree that it looks like baby food but it is so good. I love it on a cold morning. It warms you up. So glad you enjoyed it!
This was really good. Once my children started eating I told them everything that was in it. I didn’t have pumpkin/squash so I used sweet potato (yams?) instead. Everyone in the family enjoyed it and it only took 15 minutes to make!
This is a nice change up when on AIP.
So glad it was enjoyed Becky!
I just made this and it is divine! Thank you for this recipe. I didn’t have tart cherries but used dried cranberries.
Oh i love that! great idea!
Can you make this with a Ninja Foodi I don’t have an Insta Pot. Are there other recipes available for RA, ie lunch and dinner?
Hi there! I haven’t tried it in a ninja, but I think it would work! Keep me posted if you try it. And can you specify what you mean by RA? Happy to help!
I made enough for a week of breakfast. It is Soo yummy!! I am not the best at always following recipes but the taste is amazing!!! I tried my roommates Instapot for the first time but figured it out. ? I didn’t use seeds or syrup. I am looking forward to breakfast
Oh wonderful Katie! So glad you had a great meal prep breakfast! Thanks for letting me know and for feedback.
I haven’t made this yet, but I plan to. However, I noticed when scaling the recipe, everything else changes except the squash. It stays at 1 cup regardless if it’s x1 or x3. Figured it must be an error as it forms the bulk of the porridge! 🙂
Oh good catch! So how many servings do you want to make? I’ll scale for you.
Finally good recipe for aip porridge! I made it today and it came out delicious. Creamy and great flavor. I cooked butternut squash and ground seeds the night before to save time in the morning. It took only 15 min to make it once the prepping is done.
My porridge was bitter from the ginger or cinnamon. Currently in the elimination phase of AIP. Maybe this recipe isn’t quite suited for the elimination phase.
Oh no, that’s not good. Let me help here. Can you tell me if you used maple syrup and how much ginger? Was your porridge creamy or thick? Happy to help!
I made the non seed version and mine turned out very runny , More like soup than porridge. Wondering what I can do differently next time?
Oh no, not good! What squash did you use? diced? and in instant post?
Omg! It looks great, but it enhanced my frustration. Bought the butternut squash, chopped it, then came back here to read how to bake it… just to discover that I cannot make it. I didn’t get to the bottom of the recipe in the grocery store, to find out I also needed collagen, coconut flakes, coconut butter… you do’t find these at my grocery store. It was very late, after 10 pm so I had to throw my squash to garbage. This is not something to make after a long day at work and a visit to the grocery store. None of these AIP recipes is quick. So tired 🙁 I’ll try it one day.
Oh no! We can always salvage things! Easy! Happy to help after a long day. I have so many ideas. What do you have on hand? Let’s make a squash porridge without collagen stand coconut butter
Hi, this breakfast porridge looks a very delicious! I was at the grocery store and someone was reading from their smart phone who was newly diagnosed with Lupus “AIP diet Breakfast”
When she read me the ingredients..I informed her that Nuts and seeds are good for some in moderation, but absolutely not for anyone with an autoimmune disorder.. they contain polyunsaturated fats, which is a proinflammatory omega-6 fatty acids.
This recipe is absolutely a wonderful alternative to the grain morning cereal, but not good for anyone with any type of autoimmune disorder. I’m not a leading expert, but I have Multiple Sclerosis and although it’s colorful and looks delicious…your statement of “AIP diet Breakfast porridge is extremely misleading and false.
Oh yes, I totally agree! I have that in recipe, the AIP option with nuts and seeds. Did you see that? Sorry if it wasn’t clear.
Not AIP compliant
There should be notes in the recipe for AIP adjustments. Can you see it? I’ll be sure to update it again if not!
It sounds nice but seeds actually are AIP compliant. Maybe call it paleo instead.
Sorry for this confusion, I meant to give the aip option too. I’ll update
This sounds really good, and I’d like to try it this weekend. I’m still in the elimination phase of AIP, so I can’t have chia, flax, sunflower or tahini. Do you think it will still be good withouth them? Beautiful photo.
totally! You could use ground up coconut and cinnamon together. Instead of tahini. Thoughts?
I thought seeds aren’t allowed with AIP…? ? This calls for four kinds of seeds. ??♀️
It’s for those who are introducing seeds back in. Sorry I didn’t clarify. You can skip or use ground coconut and cinnamon for sure!
Are flax seed and sunflower seeds allowed on AIP, or just at tolerated?
It’s more if you can tolerate them. I will make note of that, thank you! Here is a great article about nuts/seeds with AIP https://www.thepaleomom.com/the-whys-behind-the-autoimmune-protocol-nuts-and-seeds/?cn-reloaded=1
you could also try just using coconut butter and grated ginger with cinnamon.
seeds and nuts are reintroductions. refer to The Paleo Approach cookbook for a complete list of compliant foods
Hi Jes! Yes I definitely understand seeds are not AIP friendly. We give the AIP option in the recipe card. Let me know if you can’t see it. We will update this post soon so it makes more sense for those researching AIP recipes. Thanks 🙏
Just wondering if this would freeze well?
Yes, i think so! Try freeze in glass container
Thanks 🙂
Not only does it sound delish, but the color combo is on point!!
Butternut squash in a porridge recipe….your creativity astounds me.
Wow! This can be one particular of the most useful blogs We’love ever arrive across on this subject. Actually Excellent. I am also a specialist in this topic therefore I can understand your effort.
I haven’t tried AIP. I just eat a lot of foods that make me feel good!
So pretty and such a hearty breakfast!
Healing and delicious! It’s great eating foods that satisfy the tastebuds and do the body a good service.
wow, the colors here are amazing, love the flowers!!
Such a fun and delicious way to get in an extra serving of veggies at breakfast! 🙂
thank you for sharing information
Such an amazingly healthy and beautifully colorful breakfast!
I love a breakfast porridge like this! All the goodness!
I love this! It almost makes up for my August misery right now. This humidity is cruel and unusual punishment. Just shoot me now.
Save yourself and come visit!
I’m going to try this with sweet potato and see how it goes! I prepped a bunch of the dry mix ahead of time (about 4 servings) and stuck it in the fridge, so I will report back. Planning on using 6 Tbsp. of the pre-prepped mix for one serving of dry ingredients.
Awesome! Is this for instant pot or stove?
gmta.. was just gonng to ask about sweet potatoe..let us know how it turns out
This sounds absolutely delicious for a healthy breakfast! Will definitely be pulling out my Instant Pot!