How to get protein in AIP diet? Your Guide to Approved Sources and Meal Planning

November 28, 2025 •

4 min read

Finding sufficient, high-quality protein can be one of the more challenging aspects of the autoimmune protocol (AIP) diet due to its strict elimination phase. This guide explains how to get protein in AIP diet by focusing on nutrient-dense animal and supplemental sources that support healing without triggering inflammation.

Quick Summary

This guide outlines compliant protein options such as grass-fed meats, wild-caught seafood, organ meats, and bone broth. It provides practical tips for meal planning and preparation to ensure adequate protein intake while following the AIP elimination phase.

Key Points

Prioritize Quality: Choose grass-fed, pasture-raised, and wild-caught animal proteins for optimal nutrient density and anti-inflammatory benefits.
Embrace Variety: Include a mix of lean meats, seafood, and organ meats to obtain a wide range of essential vitamins and minerals, crucial for reversing deficiencies.
Heal the Gut: Incorporate collagen-rich sources like bone broth and compliant collagen peptides to support gut lining repair and overall digestive health.
Focus on Whole Foods: Avoid processed meats and fried options, sticking to simple, clean preparation methods like baking, grilling, and stewing.
Plan Ahead: Meal prep can prevent impulsive, non-compliant choices and make it easier to consistently include adequate protein in your diet.
Maximize Absorption: Pair protein with fiber-rich vegetables and consider digestive support like bone broth to enhance nutrient absorption.

Understanding the Protein Challenge in AIP

The autoimmune protocol (AIP) diet is a targeted approach designed to reduce inflammation by removing potential dietary triggers. While beneficial for gut health and symptom management, this approach eliminates many common protein sources like eggs, nuts, seeds, and legumes. The initial elimination phase requires a careful approach to ensure you still meet your nutritional needs without relying on non-compliant foods. A key focus is on replacing these eliminated proteins with nutrient-dense, easily digestible alternatives that support gut healing and immune system regulation. The quality of protein also matters significantly, with the emphasis on pasture-raised and wild-caught options to avoid potential inflammatory compounds often found in conventionally farmed animal products. Adequate protein is vital for tissue repair, immune function, and overall well-being, especially for those managing autoimmune conditions, and numerous studies point towards its importance.

AIP-Compliant Animal Protein Sources

Animal-based proteins form the core of protein intake during the AIP elimination phase. These provide essential amino acids and vital micronutrients that are crucial for healing and overall health.

Meat and Poultry

Grass-fed Beef, Lamb, and Pork: Opt for lean, high-quality cuts. Grass-fed sources often have a more favorable Omega-3 to Omega-6 fatty acid ratio compared to grain-fed versions, offering an anti-inflammatory advantage.
Pasture-raised Chicken and Turkey: Free-range or pasture-raised poultry is the best choice. While poultry is compliant, it's worth noting its higher Omega-6 content compared to other meats, so balance intake accordingly.
Organ Meats: These are highly nutrient-dense and encouraged on AIP. Sources like liver, heart, and kidney are excellent for their high vitamin A, B12, and iron content, which is crucial for reversing nutrient deficiencies.

Seafood and Fish

Wild-caught Fatty Fish: These are especially beneficial for their high Omega-3 fatty acid content, which has strong anti-inflammatory properties. Good choices include salmon, sardines, mackerel, and anchovies.
Shellfish: Clams, mussels, oysters, shrimp, and scallops are all compliant and provide additional minerals.
Lean Fish: Cod, haddock, and tilapia are also allowed and provide a solid source of protein. Always opt for plain filets over breaded or deep-fried preparations to avoid non-compliant ingredients.

Collagen and Bone Broth: Gut-Healing Proteins

These sources are particularly beneficial for those following the AIP diet, as they provide concentrated nutrients that help heal the gut lining, often referred to as 'leaky gut'.

Bone Broth

Bone broth, made from simmering animal bones, is rich in amino acids like glycine and proline that help repair the intestinal barrier and support connective tissue. It is incredibly versatile and can be used in several ways:

Sip on its own as a nourishing beverage.
Use as a base for soups and stews.
Use for cooking vegetables or to add flavor to sauces.

AIP-Compliant Supplements

For convenience, certain supplements are available, but always check ingredients carefully to ensure they are free of any inflammatory components.

Collagen Peptides: Grass-fed beef collagen peptides are a compliant and easily digestible protein source that supports joint health and gut function.
Bone Broth Protein Powder: This offers a convenient alternative to homemade bone broth, providing a quick and easy way to get a dose of gut-healing nutrients.

AIP Protein Comparison Table


Protein Source	Key Benefits	Preparation Method	Example
Grass-fed Beef	High in iron, B12, and healthy fats; excellent nutrient profile.	Grill, bake, stew, or use in stir-fries.	Beef and broccoli stir-fry with coconut aminos.
Wild-caught Fish	Rich in Omega-3 fatty acids with potent anti-inflammatory effects.	Bake, broil, or pan-sear with olive or coconut oil.	Honey ginger salmon.
Organ Meats (Liver)	Extremely nutrient-dense; high in vitamins A, B12, and iron.	Sauté with onions, or finely chop and mix into ground meat.	Sautéed liver and onions.
Bone Broth	Provides gut-healing amino acids (glycine, proline).	Sip on its own, or use as a base for soups and stews.	Hearty beef stew.
Pasture-raised Poultry	Lean protein source; versatile for many dishes.	Grill, bake, or sauté. Balance with higher Omega-3 sources.	Roasted chicken thighs with herbs.

Strategies for Maximizing Protein Absorption

Simply eating the right protein isn't enough; maximizing your body's ability to absorb it is equally important.

Proper Cooking Methods: Avoid overcooking meat, which can make it tough and harder to digest. Low and slow cooking methods, such as stewing, can help break down connective tissues and make nutrients more bioavailable.
Pair with Vegetables: The fiber and nutrients in AIP-compliant vegetables, such as sweet potatoes and leafy greens, support a healthy digestive system, aiding protein metabolism. Aim to fill a large portion of your plate with vegetables alongside your protein.
Boost Stomach Acid: For some, digestive bitters or apple cider vinegar can help improve digestion. Consult with a healthcare practitioner before trying any new supplements or strategies.
Prioritize Overall Gut Health: Continuing to support your gut health with bone broth and fermented foods creates an optimal environment for nutrient absorption, ensuring you get the most from your protein sources.

Conclusion

Meeting your protein needs on the AIP diet requires intentional meal planning and a focus on high-quality, nutrient-dense sources. By prioritizing grass-fed meats, wild-caught seafood, organ meats, and gut-healing options like bone broth and collagen, you can ensure adequate protein intake while avoiding inflammatory triggers. With careful sourcing and compliant preparation, the AIP diet offers a powerful tool for reducing inflammation and supporting your autoimmune health journey. Don't be intimidated by the restrictions; instead, embrace the opportunity to explore a new range of flavorful and nourishing whole foods.

Frequently Asked Questions

A strict vegan AIP is considered unsafe because it eliminates many plant-based protein sources like legumes, nuts, and seeds. It is challenging to meet nutritional needs, particularly for iron and B12, without animal products like fish or small amounts of poultry.

Recommendations vary based on individual needs and health status, but a good starting point is aiming for 15-20% of your total calories from protein, which might translate to 6-12 ounces of high-quality animal protein daily. Working with a nutritionist can help tailor this to your specific goals.

High-quality, grass-fed beef, lamb, and pork are excellent, as are pasture-raised poultry and wild-caught fish, especially fatty fish rich in Omega-3s like salmon and sardines. Organ meats like liver and heart are also highly recommended for their dense nutrient content.

No, eggs are strictly eliminated during the initial phase of AIP as egg whites contain proteins that can be inflammatory for some individuals. Eggs can be reintroduced later during the reintroduction phase.

Bone broth is rich in protein, collagen, and gut-healing amino acids. It can be sipped on its own, used as a base for soups and stews, or added to cooking liquids for extra nutrients.

Yes, certain protein powders are compliant. Opt for grass-fed collagen peptide powders or bone broth protein powders that are free from any inflammatory ingredients, additives, or common allergens.

Focus on simple, clean cooking methods that don't add potential triggers. Use healthy fats like olive oil or coconut oil for baking, grilling, and sautéing. Flavor with AIP-friendly herbs and spices, avoiding seed-based spices and pre-made marinades.

If you experience digestive discomfort, it may indicate a need to adjust your approach. Try varying cooking methods, incorporating more bone broth for gut support, or consulting a healthcare professional to determine if you need digestive enzyme support.