You know what’s tough? Finding comfort food that won’t wage war on your gut.
Been there. That’s why I started diving deep into AIP Pumpkin recipes – because they bring in warmth, flavor, and that homey feel without setting off inflammation alarms.
Whether you’re doing autoimmune-friendly cooking for yourself or someone in the family, pumpkin’s a lifesaver.
I’m not talking boring boiled mush either. These are satisfying, flavor-packed ideas made to fit the Autoimmune Protocol without sacrificing taste or tradition.
1. Creamy AIP Pumpkin Chicken Soup (Nightshade-Free & Dairy-Free)
When the weather turns, nothing hits like a hearty bowl of chicken soup. But dairy? Nope. Nightshades? Out. So here’s my take on a creamy, gut-healing pumpkin soup that’s warm, filling, and legit comfort in a bowl.
Simmer bone broth with shredded chicken, garlic-infused olive oil, chopped celery, and pureed pumpkin. Stir in a splash of coconut milk for creaminess.
Add turmeric and thyme (they’re AIP gold). Simmer low and slow. It’s smooth. It’s savory. It doesn’t mess with your immune system.
Pairs well with: cassava flatbread or a spoon, honestly.
2. AIP Pumpkin Breakfast Patties (Egg-Free, Grain-Free)
I missed breakfast sausages. The spice, the chew, the no-fork-needed grab-and-go deal. So I made my own.
Mash cooked pumpkin with ground turkey, sea salt, garlic powder, and sage. No eggs, no flour – just form into patties and pan-fry in avocado oil till golden.
This isn’t some limp veggie patty. These things hold up. Make a batch and reheat during the week.
High protein, grain-free, AIP-compliant, and full of anti-inflammatory spice.
Great for: busy mornings or post-workout snacks.
3. Savory AIP Pumpkin Mash with Garlic & Herbs
Mashed potatoes? Not on Auto Immune Protocol. But pumpkin steps in like a champ.
Steam chunks of fresh pumpkin until fork-soft, then mash it with garlic-infused oil, sea salt, and chopped rosemary.
Add a dollop of coconut cream if you want it silkier.
This one works great as a side for roasted meats. Or if you’re like me – straight off the spoon when no one’s looking.
4. AIP Pumpkin Flatbread (No Grains, No Nightshades, Still Holds Together)
You want something to scoop with? Something to wrap stuff in? Here’s your hero. Mix mashed pumpkin with cassava flour, a touch of sea salt, and a splash of water.
Knead and flatten into rounds. Cook on a dry cast-iron pan until slightly blistered. Done.
It bends. It folds. It doesn’t crumble like every other fake flatbread you’ve suffered through. And the taste? Savory and lightly sweet.
Perfect for AIP lunch wraps or as a naan replacement.
Pro tip: Dust your hands with arrowroot flour while working the dough.
5. Roasted Pumpkin Cubes with Garlic & Tarragon (Simple & Addictive)
You don’t always need to turn pumpkin into soup or mash.
Sometimes you just want to roast the heck out of it.
Peel and cube your pumpkin, toss in garlic-infused olive oil, sprinkle sea salt and chopped tarragon.
Roast at 200°C (about 400°F) for 35 to 40 minutes till caramelized.
These cubes get crispy on the outside, soft inside, and borderline addictive. Think of it like.
AIP-friendly roasted potatoes – but they’re easier on the gut and full of beta carotene.
Eat with: grilled protein, or just pop ‘em like fries.
6. AIP Pumpkin “Cheese” Sauce (No Dairy, No Nutritional Yeast)
I’ll be honest – giving up cheese was brutal. But this silky, savory pumpkin cheese sauce comes real close. No dairy. No fake powders. Just cooked pumpkin puree blended with coconut milk, garlic oil, a touch of apple cider vinegar, and ground turmeric.
Warm it up on the stove and drizzle over steamed veggies, meatballs, or use it as a dip. It’s got that rich, umami hit that scratches the cheese itch – without wrecking your gut.
Why dads like me love it: It’s fast, flexible, and makes your food feel indulgent again.
7. AIP Pumpkin Pie Bites (No Eggs, No Nuts, No Sugar Crash)
You know what toddlers and grownups both love? Bites.
These autoimmune-friendly pumpkin pie bites are snackable, freezer-friendly, and honestly feel like dessert.
Mix canned pumpkin, tigernut flour (AIP-approved!), cinnamon, vanilla extract (alcohol-free), and a bit of maple syrup. Roll into balls. Chill until firm. No baking needed.
Bonus: they taste like soft cookie dough meets pumpkin pie filling. Guilt-free, anti-inflammatory, and mess-free for little hands.
8. Pumpkin & Liver Meatballs (AIP Nutrient Bombs, Seriously)
Look, liver isn’t everyone’s favorite – but it’s a nutritional powerhouse.
Blend half grass-fed ground beef, half chicken liver, and mix in pumpkin purée, garlic, sea salt, and sage. Form into meatballs and bake at 180°C (350°F) until cooked through.
You don’t taste the liver. The pumpkin smooths it out and adds moisture. This is next-level AIP meal prep that hits your macros and your minerals.
For dads trying to fuel up: These keep you full and focused.
9. AIP Pumpkin Breakfast Porridge (Warm, Filling, Egg-Free)
Miss oatmeal? I did too. This is a gut-friendly, grain-free AIP breakfast that’s creamy, satisfying, and cozy as heck.
Simmer pumpkin purée with coconut milk, mashed banana, ground cinnamon, and a pinch of sea salt. Add shredded coconut or mashed tiger nuts for texture.
Top with sliced bananas or a drizzle of coconut butter.
You’ll forget oats ever existed. It’s one of those autoimmune protocol recipes that makes mornings feel normal again.
Great for: chilly mornings or lazy weekends.
10. AIP Pumpkin Gnocchi (Pillow-soft & Totally Grain-Free)
I didn’t think I’d eat gnocchi again. Then came cassava flour. Combine pumpkin puree with cassava flour, sea salt, and just enough olive oil to form a dough. Roll into ropes, cut into chunks, and boil until they float.
Quick pan-fry in garlic-infused olive oil for a crisp outside. Serve with your AIP sauce of choice (the pumpkin “cheese” above is).
It’s cozy, chewy, and totally legit. Grain-free, egg-free, and fits right into your AIP elimination phase meals.
11. AIP Pumpkin “Mac” & Veggies (Comfort Food Reboot)
You ever just crave mac and cheese? Same here. Here’s how I bring that back into my life – no grains, no dairy, no gut drama.
Steam chopped cauliflower and sliced zucchini until soft. Toss with that silky AIP pumpkin “cheese” sauce (see recipe #6), and sprinkle with crispy crushed pork rinds or roasted coconut flakes for texture.
This is AIP comfort food that actually fills you up without knocking you out.
12. AIP Pumpkin & Coconut Gummies (Gut-Healing Sweet Snack)
You want a candy that heals your gut? I mean – who doesn’t? These AIP pumpkin gummies are loaded with grass-fed gelatin, which helps restore the gut lining.
Blend creamy pumpkin puree with silky coconut milk, a drizzle of maple sweetness, warm cinnamon spice, and just a whisper of sea salt.
Heat gently. Add powdered gelatin and whisk until dissolved. Pour into silicone molds and chill for 2 hours.
The result? Squishy, sweet bites that hit dessert cravings and help your belly at the same time.
13. Pumpkin-Stuffed AIP Burgers (No Bun Needed)
I like burgers. But lettuce wraps? Nah, not the same. So here’s a twist: Make AIP burgers with a secret creamy pumpkin filling inside.
Form two thin patties out of ground beef, then sandwich a small spoon of seasoned pumpkin mash (with garlic oil, salt, and sage) between them. Seal the edges. Pan-fry or grill until cooked through.
What you get is a juicy, flavor-packed burger with a soft, savory center that melts in your mouth.
14. AIP Pumpkin Ice Cream (No Churn, No Regret)
Ice cream on Autoimmune Protocol? Heck yes. This is one of those AIP pumpkin desserts that feels like cheating – but it’s not.
Blend frozen pumpkin cubes, coconut milk, cinnamon, and a drizzle of maple syrup. Add a touch of vanilla (alcohol-free) and blend until smooth. Pop it in the freezer for 30 minutes if you want it firmer.
Scoop and serve. It’s creamy, sweet, and totally legit. Zero guilt. All flavor.
Final Thoughts
The truth is, AIP Pumpkin recipes aren’t just about swapping out ingredients. They’re about reclaiming the joy of eating when your body’s calling the shots.
I’ve fumbled through enough “compliant” meals that tasted like cardboard to know – flavor matters. Texture matters. Feeling full without flare-ups? That matters too.
So whether you’re deep in the AIP elimination phase, reintroducing slowly, or just trying to feel like yourself again – you’ve got options.
These dishes are proof you don’t have to settle.
Make food that loves you back. That’s the goal. And pumpkin? That’s one reliable teammate in your kitchen.
