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The 20 AIP Snacks to Eat Out of the House

The 20 AIP Snacks to Eat Out of the House

Eating out while on a restricted diet is one of those challenges that can make you quit the AIP (Auto Immune Protocol) because “it’s too hard and I already cheated anyway”.

In this blog post, I will share with you the 20 AIP snacks to eat out of the house that made my life much easier during the elimination phase of my diet.

As you guys know, I travel a lot, and therefore I had to perfect the art of eating out on the AIP. And this doesn’t mean to merely avoid the non-allowed foods and munching on shredded carrots and canned tuna everyday.

It means to keep up with the nutrient dense food intake even when you’re away from the kitchen! Because every occasion we have to give our body some gut healing foods is one more chance to get better and quicken the healing process!

AIP Snacks to Eat Out of the House

The 20 AIP Snacks to Eat Out of the House


TIP: bring a ripe one it with you together with a plastic knife. Eating healthy fats is a great way to suppress hunger or the occasional sugar cravings. You can either enjoy a quarter avocado plain or spread it over a slice of cassava bread.

AIP Snacks to Eat Out of the House

Baked Whole Yams

TIP: Wash the skin, wrap the yams in aluminum foil and bake them until soft. They are easy to bring around in an airtight container and even easier to enjoy scooping out the pulp with a spoon.

AIP Snacks to Eat Out of the House


TIP: Wash them at home and make sure to dry them well with a paper towel. Raspberries, blackberries and blueberries are the perfect snack when you feel that sweet craving come!

AIP Snacks to Eat Out of the House
AIP Italian Cookbook - Fight Autoimmunity with Delicious Italian Food

Canned Salmon, Tuna, Mackerel or Sardines

TIP: Always check the ingredients and make sure there’s only olive oil (or water) and wild caught fish.

AIP Snacks to Eat Out of the House

Cassava Bread

TIP: Cassava and water are the only 2 ingredients of this awesome grain free crispy bread. I found it once in Florida in a Brazilian grocery store and since then I’ve been the number one online buyer!

20 AIP Snacks to Eat Out of the House

Coconut Wraps

TIP: The ones I buy, Paleo Wraps are perfect to create ‘savory wraps’ filled with greens and your choice of proteins, or ‘sweet crepes’ filled with fruit.

20 AIP Snacks to Eat Out of the House

Cooked Chicken or Beef

TIP: The leftover chicken or meat from your bone broth is a perfect AIP snack to carry with you when you are out of the house. Add a pinch of salt and enjoy it over some greens!

If the place where you are going doesn’t have access to a fridge, freeze some meat overnight so it stays cool longer!

20 AIP Snacks to Eat Out of the House

Cucumber Salad

TIP: Slice a cucumber and transfer it in a Ziploc bag with 3 handfuls of baby spinach, some mixed greens and a handful of blueberries.

20 AIP Snacks to Eat Out of the House

Energy Bars

TIP: Beef jerky (such as Bison, Bacon & Cranberry), or dehydrated fruit bars (like the Banana Chewy Bites or The Strawberry  the Apple Strawberry Bar by Trader Joe’s) are great, little AIP snacks you can fit in your bag and have access to whenever you need a bite of food.

20 AIP Snacks to Eat Out of the House

Fresh Fruit

TIP: Bananas and apples are always the easiest to carry around, as they are basically ready to eat. But really, any fruit is a great option for a healthy AIP snack: I love prunes, nectarines, persimmons… The choices are endless!

20 AIP Snacks to Eat Out of the House

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Fruit Sauces

TIP: For a quick and easy AIP snack, I like to bring along some mono sized packages of apple sauce. To keep things fresh I switch it up between apple with mango or apple with strawberries. Just make sure fruit is the only ingredient in there!!

20 AIP Snacks to Eat Out of the House

Hearts of Palm

TIP: They are delicious and make for a nutritious add on to your salads. Before you buy them though, make sure they are in water (just like these from Native Forest) and there is no sunflower oil!

20 AIP Snacks to Eat Out of the House

Homemade Cookies or Crackers

TIP: As an avid food lover, I find that the best strategy in order not to suffer from serious food cravings, is to bring your own cookies or crackers with you so that can indulge a bit.

At these links (AIP Cookies 1 & AIP Cookies 2) you find my 2 best recipes for AIP cookies! You’ll love them!

20 AIP Snacks to Eat Out of the House
autoimmune breakfast cookies
sugar free cookies AIP
AIP Lemon Rosemary Cookies recipes

Plantain Chips with Prosciutto

TIP: Plantain makes for a great bread substitute! You can either buy this brand or make them yourself.

Peel and slice the plantain lengthwise as thin as you can. Dab each slice with olive or red palm oil, add a pinch of turmeric and salt and bake at 350 F for about 15 minutes. Wrap around some Prosciutto (make sure you buy Prosciutto di Parma which only contains pork and salt) and it feels like eating Italian breadsticks!!

20 AIP Snacks to Eat Out of the House

Root Vegetable Fries

TIP: Yams, Sweet Potatoes, Yucca, Taro (and here’s a great recipe for it) are great to sub white potatoes (that belong to the nightshade family and, because of their lectin, saponin and/or capsaicin content, are not AIP approved).

Cut them in fries, season them with some olive oil, salt and herbs, place them on a sheet of parchment paper and bake them at 350 for about 30 minutes.

20 AIP Snacks to Eat Out of the House
taro fries
sweet potato fries with avocadp
sweet potato fries

Sautéed or Steamed Greens

TIP: While you are preparing dinner, sauté or steam some extra veggies to bring with you the day after. Chard, kale, broccoli and zucchini are a great source of vitamins and fibers. Store them in an airtight container and enjoy your dose of greens even when you’re out of the house.

20 AIP Snacks to Eat Out of the House

Slaw in a Ziploc Bag

TIP: Shred and mix white and red cabbage, kale, grated carrots and olives in a Ziploc bag, add some olive oil and salt and shake. When it’s time to eat, pour in a plastic plate and top it with some of the meat you brought with you!

20 AIP Snacks to Eat Out of the House

Smoked Salmon, Swordfish or Trout

TIP: Make sure there aren’t any flavorings added and always choose wild over farmed (so that the fish isn’t fed with corn and you’re sure there are no traces of antibiotics).

Match your smoked fish with a bag of baby spinach or mixed greens and you have a great meal!

20 AIP Snacks to Eat Out of the House

Tigernuts (known as Chufa if you’re in Europe)

TIP: Tigernuts are delicious to snack on and they are really nutritious as well, since they are a great source of prebiotic fibers! I love peeled whole tigernuts or the sliced ones as they are easier to chew on. If you are in Italy, these are the ones you can buy.

20 AIP Snacks to Eat Out of the House

Trail Mix

TIP: Make your own AIP trail mix combining: dried apples, coconut flakes, flaked tiger nuts, a few chopped dried apricots, prunes or figs.

Go easy with the dried fruit as it contains a decent amount of sugar, but this home made trial mix is definitely a great alternative when you need a sweet pick up!

20 AIP Snacks to Eat Out of the House

...& Don’t Forget These Useful UTENSILS!

Plastic Plates & Cutleries: Always keep plastic plates and cutleries in your car dashboard or in your office. This makes life easy during unexpected AIP snack times!

Paper Towels: When things get messy and your food starts spilling from the supposedly “air tight” containers… paper towels are a life savior!!

A Good Fruit Knife: How are you going to eat that avocado or peel that pear without the aid of a good fruit knife? Keep it together with your plastic cutleries so you’ll never be left unprepared!

That’s it! These were my 20 AIP snacks to eat out of the house… Do you think I forgot anything? If yes, please add it in a comment below!

And if you are finding any difficulties in eating out on the AIP, just let me know! I am always happy to help and would love to write my next post to address your questions!

Love you all and I will catch you next week!! Ambra

PS: If you liked this post, please share it with someone who would benefit from it!!


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  • irene October 15, 2016 2:08 pm

    Great guide ?

  • ambra October 16, 2016 4:56 am

    Thanks so much for the comment Itebe! I am glad you likes my guide!!!

  • Jenny Scalea October 16, 2016 5:58 pm

    Ambra, thanks so much for posting this guide. It gave me a lot of ideas… but I have a question: how do you deal with warming up the food?

  • ambra October 16, 2016 6:03 pm

    That’s a great question Jenny!!
    If you are taking the food with you at work, I recommend providing your office with a cheap microwave.
    If you are traveling, you can stop at a Whole Foods type of place, buy a drink and use the store microwave to warm up your food (make sure you place a plate on top of it t avoid cross contamination with possibile allergens from the foods warmed up before).
    Most of the times though, I have to say, I eat my food cold. It’s not that bad once you get used to it.
    Of course, sweet potato fries are better crispy right out of the oven… but hey, when you are hungry the temperature it the last thing you think about 😉

  • Rosie P October 16, 2016 6:06 pm

    Great article!
    I also like to bring Kombucha with me if I am gone for a short period of time. I take it with me in the car and it helps not making me feel hungry.

    • ambra October 16, 2016 6:07 pm

      Rosie, I do that too!
      And I am thinking of writing an article just focused on AIP friendly drinks as I feel like many people struggle with what to order when out at a bar during the protocol.

  • Carol November 21, 2016 4:45 pm


    Thank you 🙂

    • ambra November 22, 2016 12:32 am

      Carol!! Thanks so much for your sweet words!! I am glad you found this post useful! Please, email me any suggestions for topics you might be interested in and I might use them for the next blog post!!

  • Sylph November 16, 2017 10:02 am

    These are such great tips, Ambra!

    • ambra November 16, 2017 10:21 am

      Thanks so much for reading and leaving your feedback Sylph!! Much love to you!

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