“Ripe vegetables were magic to me. Unharvested, the garden bristled with possibility.”
~ Michael Pollan
Veggie Magic
When it comes to following a healing diet, vegetables are really important. They contain phytonutrients you can’t find elsewhere, which is why Terry Wahls recommends 6-9 cups daily, and Sarah Ballantyne recommends 8-14 cups daily. Paleo may be famous for its meat, but most of us eat #morevegetablesthanavegetarian. Some people are overwhelmed when they hear those numbers. If that’s you, take a deep breath. I’m here to help!
- First, know that the veggies are measured raw, and many cook down in size, especially greens.
- Second, take into account your body size. 6 cups is about right for a petite woman. 14 cups is suitable for a large man.
- Third, if you have room for AIP-friendly breads and desserts, you have room for vegetables, and the vegetables should take priority.
- For optimal nutrition, eat as wide a variety as possible. That means that if you eat the same vegetables every week, it’s time to try something new. I have a huge recipe roundup below, to help you. Vegetables have never tasted so good!
| VEGETABLE | RECIPE |
| Acorn Squash | Stuffed Acorn Squash from 50 Shades of Avocado |
| Artichokes | Super-Duper Yummy Artichokes from Adventures of a Sick Chick |
| Arugula | Breathe Easy Salad from Lichen Paleo Loving AIP |
| Asparagus | Roasted Asparagus with Turmeric Dressing from Unbound Wellness |
| Avocado | Pink Grapefruit and Avocado Salad from Phoenix Helix |
| Beets | Roasted Beets and Carrots with Grapefruit Glaze from Phoenix Helix |
| Beet Greens | Beet and Kohlrabi Green Chips from The Paleo Mom |
| Bok Choy | Garlic Bok Choy from The Honest Spoonful |
| Broccoli | The Best Crispy Roast Broccoli from The Castaway Kitchen |
| Broccoli Rabe (Rapini) |
Sautéed Broccoli Rabe with Balsamic Vinegar from Kalyn’s Kitchen (omit pepper for AIP) |
| Broccolini | Prosciutto Wrapped Broccolini from Where the Wild Rose Grows |
| Brussels Sprouts | Brussels Sprouts Lovers Pan of Happiness from Kaiku Lifestyle |
| Butternut Squash | Rosemary and Garlic Roasted Butternut Squash from 50 Shades of Avocado |
| Cabbage | No-Fail No-Pound Sauerkraut from Phoenix Helix |
| Carrots | Carrot Top Pesto with Roasted Carrots from Livin’ the Crunchy Life (choose coconut oil for AIP) |
| Cauliflower | 4 Flavors of Cauliflower Rice from Phoenix Helix |
| Celeriac (Celery Root) | Celeriac Fries from A Clean Plate |
| Celery | Celery, Fennel, Apple and Pomegranate Salad from Joanna Frankham |
| Chard | Rainbow Chard with Bone Broth and Bacon from Phoenix Helix |
| Chayote (Choko) | Summer Chayote Salad from A Squirrel in the Kitchen |
| Collards | Coconut Creamed Collards from Phoenix Helix |
| Cucumbers | Cold Cucumber Soup from Wendi’s AIP Kitchen |
| Daikon | Daikon Radish Fries from What Great Grandma Ate |
| Dandelion Greens | Dandelion Basil Pesto from New Moon Holistic |
| Delicata Squash | Roasted Delicata Squash with Garlic Cream Sauce from Unbound Wellness |
| Endive | Braised Belgian Endives with Bacon from A Squirrel in the Kitchen |
| Fennel | Roasted Fennel from Wendi’s AIP Kitchen |
| Fiddleheads | Fiddleheads Sautéed in Nomato Sauce from Zesty Paleo |
| Garlic | Oven Roasted Garlic with Olive Oil from A Squirrel in the Kitchen |
| Garlic Scapes | Garlic Scape Hummus from Heal Me Delicious |
| Ginger | Ginger Scallion Sauce from Fresh Tart |
| Jerusalem Artichokes (Sunchokes) |
Jerusalem Artichoke Soup from Zesty Paleo |
| Jicama | Jicama Street Tacos from Wendi’s AIP Kitchen |
| Kabocha Squash | Kabocha Tots from Don’t Eat the Spatula |
| Kale | Kale with Cranberries from Phoenix Helix |
| Kale Stems | Smoky Sautéed Kale Stems from Tasting Page (omit pepper for AIP) |
| Kelp | Cauliflower Sushi from The Primitive Homemaker |
| Kohlrabi | Kohlrabi Salad with Apple Ginger Vinaigrette from Steph Gaudreau (omit pepper for AIP) |
| Leeks | Paleo Alfredo with Caramelized Leeks and Bacon from Meatified |
| Leek Greens | Roasted Leek Greens from Beyond the Bite |
| Lettuce | Green Salad Smoothie from A Clean Plate |
| Lotus Root | Fried Lotus Root from Real World AIP |
| Mushrooms | Mushroom Asparagus “Risotto” from Kari Owens |
| Mustard Greens | Sauteed Mustard Greens from Simply Recipes (omit pepper for AIP & substitute olive oil for sesame oil) |
| Nettles | Nettles Pesto from Elana’s Pantry |
| Nopales | Grilled Cactus Paddles from The Domestic Man (omit pepper for AIP) |
| Okra | Crispy Oven-Fried Okra From Unbound Wellness |
| Olives (Pimento-Free) |
Marinated Olives from Kaiku Lifestyle |
| Onions | Crockpot Caramelized Onions from Phoenix Helix |
| Parsnips | Duck Fat Parsnip Fries from Unbound Wellness |
| Plantains | Tostones from A Girl Worth Saving |
| Pumpkin | Homemade Pumpkin Puree from Against All Grain |
| Radicchio | Balsamic Bacon Radicchio from The Primal Desire |
| Radishes | Herb Roasted Radishes from Meatified |
| Ramps (Wild Leeks) | Wild Leek Pesto from Heal Me Delicious |
| Rhubarb | Oh-So-Good Orange-Infused Rhubarb from Joanna Frankham |
| Rutabaga | Instant Pot Garlicky Mashed Rutabaga from Phoenix Helix |
| Salsify | Baked Persimmon with Mushrooms and Salsify from EatSmarter (omit pepper for AIP and use bone broth) |
| Savoy Cabbage | Cabbage and Avocado Salad with Blood Orange Vinaigrette from Autoimmune Wellness |
| Scallions | Super Simple Spring Salad from Mel Joulwan (omit pepper for AIP) |
| Spaghetti Squash | Apple and Cranberry “Oatmeal” from Healing Family Eats |
| Spinach | Spinach Stew from The Honest Spoonful |
| Summer Squash | Gingered Summer Squash & Parsnip Bisque from Meatified |
| Sweet Potatoes | Simple Cinnamon Roasted Sweet Potatoes from Flawed Yet Functional |
| Taro | Garlic Rosemary Taro Fries from Wendi’s AIP Kitchen |
| Turnips | Roasted Turnip Hummus from Gutsy By Nature |
| Turnip Greens | Stir-Fried Turnip Greens with Mushrooms from The Paleo Mom (omit almonds for AIP) |
| Watercress | Watercress & Apple Soup from Joanna Frankham |
| Yuca (Cassava) |
Fried Yuca Patties from The Curious Coconut |
| Zucchini (Courgette) |
Melted Zucchini and Onions from Phoenix Helix |
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This recipe roundup was first published in 2015 but is updated annually. Last update 1/9/24.
Do You Have My Books?
I’m so happy to see chayote and nopales. 🙂
I’m so glad. I wanted to share all of the delicious options available to us!
What a wonderful post! So many vegetables, so little time.
Right? Here’s to delicious veggies!
Some say Okra is a night shade. Please can you clarify this? You can also add ridge gourd, snake gourd, sponge gourd to the list.
Okra is not a nightshade. Unfortunately there’s a lot of misinformation on the internet. Here’s an accurate nightshade list. As for the other gourds, I’ve never heard of those. I did some quick research, and they look AIP-friendly. If you have links to recipes for those veggies that are also AIP (no non-compliant ingredients), let me know, and I’d be happy to add them to the list.
Thanks so much!
I need your help though… Just tried clicking on, “Mustard Greens Mediterranean Mustard Sauté
from Original Eating (omit pepper for AIP)” and it is taking me to a “Blue Host” page… Maybe the original recipe is no longer up on that website??? Can you help? Can you post the recipe somewhere or is there another link for this recipe?
Thanks again!
Hi Christa. They internet is a dynamic space where websites come and go. Thanks for telling about the broken link. I’ve replaced it with another recipe for mustard greens from Stupid Easy Paleo. Enjoy!
Hi great list. Thank you. Are all the foods on the list suitable for aip? I am strict vegetarian and finding it very hard to find easy to follow list. Lots of great receipes out there but it is good to have a list. If u have any more list with other food groups this would be great. Also do u have a book x
Many thanks shani
Hi Shani. Yes, every recipe on this list is 100% AIP. However, it’s not possible to do the AIP as a vegetarian and get enough protein. You can, however, do the AIP as a pescatarian, if you’re open to that option. This article explains more. Regarding your other questions, here’s an AIP Grocery List, and here’s a book I’ve written called The Simple Guide to the Paleo Autoimmune Protocol.
I thought seaweeds and kelp etc weren’t allowed on AIP?
Hi Manon. Actually, seaweed and kelp are recommended due to their nutrient density. They’re great sources of iodine and other trace minerals. You might be thinking of algae supplements, though – spirulina and chlorella. Those aren’t allowed because they are immune system stimulants. But both Terry Wahls and Sarah Ballantyne recommend seaweed and kelp.
Thanks for compiling this lovely list!! I have no excuse for boring veggies now:)
My pleasure, Dawn.
Fantastic list Eileen! Will be sharing this across all my social media channels.
Thanks for sharing, Laureen!
Eileen, this is a wonderful resource – thank you!
I think you made a comment recently, thanking someone for sharing how to cook a whole winter squash (perhaps butternut) in a slow cooker. I can’t find the directions anywhere. Can you help?
Maybe this? http://empoweredsustenance.com/crockpot-butternut-squash/
Yes! Thank you!
Hi Eileen!
I absolutely love this post. Brilliant and beautiful (as always). And we’re due for a date now that spring is here and the winter weather is passed. Can’t wait to connect with you soon! ~Caroline Stahlschmidt
Thank you SO much for putting this together! It’s great to have some new recipe ideas that are Wahls protocol friendly!
Love this list! I’ve been trying to get some more veggie variety in my diet lately and this will certainly help! Thanks, Eileen 🙂
Thank you for this–and all your work here.
Oh my goodness, what a GREAT list. PINing this for future reference! I love your statement up there about how can someone eat that many veggies in a day, “If you have room for AIP-friendly breads and desserts, you have room for vegetables, and the vegetables should take priority.” So true! Thanks for sharing this round up.
Thanks everyone! I had a lot of fun putting this list together, and once it was published, I wrote down a few veggies I’ve never tried. They’re now on my Farmers Market Wish List. Here’s hoping I get to try Fiddleheads, Ramps and Watercress this year. 🙂
Thank you SO much, Eileen! I’ve been getting really burned out on my same-old, same-old veggie routine week after week, so this inspires me to eat the full range (digestion willing!). Thanks!!
Wow! A most sincere thank you. I was getting weary of the usual veggie dishes. Yum!
Thanks for this great list. I’m always trying to think of inspired ways to prepare our veggies. This should keep our menu full of diversity for weeks to come!
Eileen, this is a terrific post. Thank you, thank you, thank you for reminding us to eat our veggies and for making it so easy and delicious to do so.
awesome eileen!!! just what i needed. keep up the great work!
Eileen – I LOVE this post. It’s inspired me to trying a new veggie recipe EVERY week (and now I have them all here at my fingertips!). Thank you.
…and, thanks for the wee lil, too.
lil? – LINK!
This is a great list! I just got a hold of some wild ramps and was happy to see it on the list of veggies. 🙂 Thank you for also using my turnip root veggie mash recipe!
Best,
Laura
Eileen – You totally rock! I will be referring to this list again and again. I tend to get in a rut when it comes to veggies and I know that it’s good to rotate and get a variety. Thanks so much for putting this together and thank you for including my baby bok choy recipe in the mix!
XO
Jen
Cool list Eileen! Thanks for putting it together (and including the radicchio).
What a magnificent list! Thank you, Eileen~.