What is a good substitute for butter on AIP diet?

January 8, 2026 •

3 min read

To reduce inflammation, butter is among the foods removed during the autoimmune protocol (AIP) diet. It's necessary to know what is a good substitute for butter on AIP diet to avoid missing out on flavor and texture when preparing AIP-compliant meals.

Quick Summary

Explore the best AIP-compliant alternatives to butter for different culinary uses, from baking and spreading to sauteing. Coconut oil, palm shortening, and animal fats are discussed, as well as tips for successful substitutions.

Key Points

Palm Shortening: Use sustainably sourced palm shortening as a neutral, solid fat substitute for butter in baking and for making creamy spreads.
Coconut Oil and Butter: Opt for refined coconut oil for neutral flavor in cooking and baking, or use coconut butter for its rich, tropical flavor in sweets.
Healthy Liquid Oils: Choose avocado oil for high-heat cooking and extra-virgin olive oil for medium-heat sauteing and dressings.
Rendered Animal Fats: For savory dishes, use compliant animal fats like lard, tallow, or duck fat from pasture-raised sources for a rich flavor profile.
Not AIP Compliant: Remember that ghee, even though clarified, is still a dairy product and is not allowed during the AIP elimination phase.
AIP Fat Alternatives: A wide variety of fats, both solid and liquid, can replace butter effectively without compromising the AIP protocol.

Butter is a dairy product, and must be eliminated during the elimination phase of the autoimmune protocol (AIP). The goal is to reduce inflammation and promote gut healing, so finding suitable, compliant alternatives is necessary for both cooking and baking. Several healthy and flavorful options are available, ranging from solid fats for baking to liquid oils for cooking.

Solid Fats for Baking and Spreading

For recipes that require solid or creamed fats, such as in baking or making a spread, mimicking butter's texture is key.

Palm Shortening: This solid, odorless, and flavorless fat is an excellent AIP substitute for butter in baked goods, giving them a light and flaky texture. Be sure to source a sustainably harvested and organic brand, as palm oil can be controversial. You can use it in a 1:1 ratio for butter in many recipes.
Coconut Butter: This is made from the whole coconut meat, ground into a paste, and solidifies at room temperature, making it ideal for creating creamy fillings or frosting. It's important not to confuse it with coconut oil, which is a liquid at warmer temperatures. The natural coconut flavor makes it perfect for sweet treats.
Homemade Dairy-Free Butter: You can make a customizable, dairy-free, and AIP-compliant butter by blending solid fats. A recipe might combine solid palm shortening with a flavorful oil like extra-virgin olive oil and a pinch of salt to create a spreadable butter alternative.
Animal Fats (Lard, Tallow, Duck Fat): Rendered animal fats are another option for replicating the mouthfeel of butter, particularly in savory applications. Lard (from pork), tallow (from beef or bison), and duck fat can be used for roasting vegetables or sauteing. Ensure the fat comes from grass-fed, pasture-raised animals for the highest quality.

Liquid Oils for Sauteing, Roasting, and Dressings

For dishes that require melted fats, a variety of healthy, minimally processed oils can take the place of butter.

Avocado Oil: With a high smoke point of 400°F (205°C), avocado oil is perfect for high-heat cooking like sautéing and searing. Its mild, fruity flavor is versatile and works well in dressings and marinades.
Extra-Virgin Olive Oil (EVOO): This oil has a lower smoke point than avocado oil, around 375°F (190°C), making it better for medium-heat cooking or as a finishing oil. Always choose a high-quality, cold-pressed, organic EVOO stored in an opaque bottle to protect it from light and oxidation.
Coconut Oil: A versatile oil that can be solid or liquid, depending on the temperature. Virgin coconut oil has a distinct coconut flavor, while refined coconut oil is neutral. It works well in baking and for low-to-medium heat cooking, especially for sweet or tropical-flavored dishes.

Comparison of AIP Butter Alternatives


Attribute	Palm Shortening	Coconut Oil	Avocado Oil	Rendered Animal Fat
Best For	Baking (cookies, pie crusts), spreads	Baking (sweet treats), sautéing	High-heat cooking, dressings	Savory cooking, roasting
Texture	Solid, firm at room temp	Solid or liquid, depends on temp	Liquid	Solid, firm at room temp
Flavor	Neutral, flavorless	Virgin: coconut; Refined: neutral	Mild, fruity, buttery	Beefy, savory, rich
Ratio	1:1 for butter in baking	1:1 for melted butter	1:1 for melted butter	Variable, depending on recipe
Smoke Point	Medium-high	Medium-high	High (400°F/205°C)	High (approx. 400°F/205°C)

What about ghee? Is it AIP compliant?

While ghee is clarified butter, with the milk solids removed, it is still derived from dairy. The strict AIP elimination phase requires the removal of all dairy products, including butter and ghee. Some people may reintroduce ghee later, as it is lower in lactose, but it is not compliant during the initial elimination phase. This is an important distinction to remember when starting the protocol.

Conclusion

Starting the AIP diet doesn’t mean sacrificing flavor or texture. Several compliant and delicious butter substitutes are available, allowing you to cook and bake favorite foods while supporting health goals. From palm shortening's neutral, solid consistency to avocado oil’s high-heat stability, there is an AIP-friendly fat for every culinary need. Experiment with different options to find favorites and expand the repertoire of delicious, anti-inflammatory meals. For more in-depth guidance on navigating the AIP diet, you may find valuable information from authoritative sources like Autoimmune Wellness.

Frequently Asked Questions

No, ghee is not allowed on the AIP diet's elimination phase because it is a dairy product. It is sometimes reintroduced later, but should be avoided initially.

No, coconut oil and coconut butter are not the same. Coconut oil is a fat that melts easily, while coconut butter is a paste made from the whole coconut meat that stays solid at room temperature and is better for creamy fillings.

Sustainably sourced palm shortening is one of the best substitutes for baking, as it has a neutral flavor and a solid texture similar to butter, which is ideal for recipes like cookies and pie crusts.

Avocado oil is an excellent choice for sauteing on AIP because of its high smoke point and mild, versatile flavor.

You can create a custom, spreadable AIP butter by blending a solid fat like palm shortening with a liquid oil, such as extra-virgin olive oil, and salt.

Lard, tallow, and duck fat from humanely and pasture-raised animals are AIP compliant and can be used for savory cooking and roasting.

Storage depends on the fat. Avocado oil and extra-virgin olive oil should be refrigerated after opening. Palm shortening and coconut oil are stable at room temperature, while rendered animal fats like lard should be stored in the refrigerator.