Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (2024)

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Nightshade-Free AIP chili made with ground turkey, pumpkin puree, ginger, vegetables and more. This bean-less chili recipe is low-inflammatory, easy to prepare, and so comforting!

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (1)

If you follow an Autoimmune Paleo diet (AIP), or are cognizant of the amount of inflammatory foods you eat, this chili recipe will please you silly!

It has that same comforting, filling essence as regular chili, but is made nightshade-free and bean-less.

This low-inflammatory rendition of chili hits your essential macronutrients and leaves you feeling so pleasantly full.

For anyone who enjoys a clean, home-cooked meal, this AIP chili recipe is fantastic! You don’t need to follow a strict diet like AIP, paleo, or Whole30 in order to enjoy this delicious chili recipe!

It is guaranteed to please all the palates.

So what do we need to do in order to make chili AIP-friendly? WELL…

How to Make Chili AIP-friendly:

Nightshades like chilies, tomatoes, and bell peppers provide a mild heat, tang, and acidity in chili.

In order to replace them and still make a chili that’s nice and thick and flavorful, with the sweet tang, I use pureed pumpkin, ginger, a lot of dried herbs, onion, garlic, lemon juice, and coconut aminos.

When all is cooked together, you still end up with a chili that has a natural sweetness, a tiny kick, big bold flavor, and that tang.

Other ingredients you can use to make an AIP chili are beet puree (for thickness, sweetness, and color), cider vinegar (to mimic the acidity of tomatoes), and nutritional yeast (for cheesy/creamy flavor).

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (2)

Because beans can be pro-inflammatory and are usually avoided on AIP, Paleo, and Whole30, we replace them with chopped veggies.

I use carrots, zucchini and yellow squash, but you can choose any low-inflammatory (AIP-friendly) vegetable you would like.

So let’s make this recipe!

How to Make Nightshade-Free AIP Chili:

Heat the avocado oil in a large Dutch oven or pot over medium heat. Add the onion and sauté, stirring occasionally, until it has softened, about 5 minutes.

Add the garlic and carrots and continue sautéing another 2 minutes.

Scoot the vegetables off to one side of the pot and add the ground turkey, ginger, oregano, basil, parsley, turmeric, and sea salt. Brown the turkey for 2 to 3 minutes, flip, then brown on the other side for an additional 2 to 3 minutes. Use a spatula or wooden spoon to break up the meat into smaller pieces and stir it into the vegetables.

Add the remaining ingredients, cover the pot and bring to a full boil.

Reduce the heat to a simmer and cook 20 minutes, until the vegetables have reached desired done-ness and the turkey is cooked through.

Serve chili with fresh chopped parsley, chives, and/or your choice of toppings.

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (3)

Is This Recipe Low-FODMAP?:

As you know, I discuss gut health quite a bit on this site, and the majority of the recipes I make are Low-FODMAP. This recipe is not low-FODMAP due to the onion and garlic.

The onion and garlic are pretty pivotal when it comes to providing flavor to this recipe, since we are already omitting tomatoes, bell peppers, and chilies.

If you follow a Low-FODMAP diet, you may certainly omit the onion and garlic and add something else to replace the tang, such as 2 to 3 tablespoons of dijon mustard (if you don’t follow a strict AIP diet, as mustard is not allowed on AIP), more lemon juice, and/or cider vinegar.

Recipe Adaptations:

  • Make recipe Low-FODMAP by omitting the onion and garlic.
  • Replace the canned pumpkin with two cups mashed butternut squash and/or mashed/pureed beet.
  • Add more onion, garlic, lemon juice, etc to taste.
  • Replace the ground turkey with ground beef, pork or chicken.
  • Add your favorite vegetables, like broccoli, cauliflower, celery, parsnips, turnips, celeriac, or bok choy.

More AIP Recipes:

  • AIP Salmon Curry
  • Nighshade-Free AIP Curry
  • Turkey, Beet, and Zucchini Hash
  • Zucchini and Ground Turkey Skillet
  • Instant Pot Beef Stew

Enjoy this big bowl of protein and veggie bliss!

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (4)

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4.53 from 152 votes

AIP Chili Recipe

Bean-free chili recipe made without tomatoes, chilies, or bell peppers for a low-inflammatory meal.

Prep Time10 minutes mins

Cook Time25 minutes mins

Total Time35 minutes mins

Course: Main Dishes

Cuisine: American

Servings: 5 servings

Calories: 335kcal

Author: Julia

Ingredients

Instructions

  • Heat the coconut oil in a large dutch oven or pot over medium heat. Add the onion and saute, stirring occasionally, until it has softened, about 5 minutes. Add the garlic and carrots and continue sauteing another 2 minutes.

  • Scoot the vegetables off to one side of the pot and add the ground turkey, ginger, oregano, basil, parsley, turmeric, and sea salt. Brown the turkey for 2 to 3 minutes, flip, then brown on the other side for an additional 2 to 3 minutes. Use a spatula or wooden spoon to break up the meat into smaller pieces and stir it into the vegetables.

  • Add the remaining ingredients, cover the pot and bring to a full boil.

  • Reduce the heat to a simmer and cook 20 minutes, until the vegetables have reached desired done-ness and the turkey is cooked through.

  • Serve chili with fresh chopped parsley, chives, and/or your choice of toppings.

Nutrition

Serving: 1of 5 | Calories: 335kcal | Carbohydrates: 18g | Protein: 24g | Fat: 15g | Fiber: 6g | Sugar: 11g

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (5)

Nightshade-Free AIP Chili Recipe (Paleo, Whole30) (2024)

FAQs

Can I eat chilli on AIP diet? ›

This recipe shows you that the answer is yes. Creating AIP/paleo chili without nightshades, beans and seed spices is a challenge but not impossible. This recipe uses a combination of dried herbs and AIP-compliant spices to create a super flavorful base for the chili.

Is paleo nightshade free? ›

Certain foods in the nightshade family, like cayenne, chilis, and white potatoes, to name just a few, are temporarily eliminated on the Paleo Autoimmune Protocol. But why is that? To put it a little more science-y, nightshades contain one or more lectin, saponin, and capsaicin properties.

What is a good AIP substitute for bell peppers? ›

Traditional applications: Peppers are used whole (bell peppers, jalapenos) or as seasonings (cayenne, red pepper flakes). How to sub it: Use vegetables such as zucchini and yellow squash instead of bell peppers or eggplant and safe seasonings like ground ginger instead of spicy peppers and pepper-based seasonings.

Is tamarind paste AIP compliant? ›

How can this be compliant? Well, yes, it is a pod-like fruit and considered part of the legume family … but when we talk about tamarind in the AIP world, we're just talking about the pulp of the outer pod that's made into tamarind paste – that IS compliant.

What peppers are not nightshades? ›

These are NOT Nightshades:
  • Black Pepper (Piper nigrum)
  • Green Peppercorns (Piper nigrum)
  • Long Pepper (Piper nigrum)
  • Sichuan Pepper.
  • Sweet Potato (Ipomoea batatas)
  • Tasmania.
  • White Pepper (Piper nigrum)
  • Yams.

Is cumin a nightshade? ›

Cumin is what gives taco spice its distinctive smell and flavor. It's not a nightshade (it's actually related to parsley) so we can use plenty of it with no worries. It's a component in a ton of spice mixes, so if you're making your own nightshade-free spice blends, buy a big bottle!

Is Chilli a nightshade? ›

The most common edible nightshades are the tomato, potato, eggplant, bell pepper and chili pepper. Some diets claim that nightshades are inflammatory and should be avoided.

Is chickpea a nightshade? ›

No, chickpeas are a legume. Nightshades include Tomatoes, peppers, eggplant, goji berries and corresponding spices like paprika and cayenne pepper.

Why are nightshades bad for autoimmune disease? ›

Even less is known about the effects of nightshades on other autoimmune diseases. However, there may be some connection between increased intestinal permeability, or leaky gut, and autoimmune conditions like celiac disease, multiple sclerosis, and rheumatoid arthritis ( 15 , 16 ).

Is turmeric allowed on AIP diet? ›

Turmeric has been used for thousands of years as a completely natural healing spice. You'll find more this article about how it can be helpful in arthritis management, skin conditions, and more. They're nut free, grain free, and totally AIP and paleo.

What spices are not allowed on AIP? ›

What spices are NOT allowed on AIP?
  • Allspice.
  • Anise Seed.
  • Annatto Seed.
  • Black Caraway.
  • Black Cumin.
  • Black Pepper.
  • Caraway.
  • Cardamom.

Are bananas OK on AIP? ›

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Are chickpeas allowed on AIP diet? ›

During the elimination phase, the AIP diet recommends cutting out the following foods: Grains (wheat, oats, rice, corn, etc.) Legumes (lentils, black beans, chickpeas, green beans, etc.) Nuts, seeds, and seed-based spices (like mustard, cumin, sesame, etc.)

Is Stevia allowed on AIP? ›

Non-AIP compliant sugars

In general, artificial sweeteners, high fructose corn syrup, and natural sweeteners that do not have calories (such as stevia) should be avoided, especially in the elimination phase of the AIP diet.

Can you eat hummus on AIP diet? ›

Hummus is a universally liked snack food. But, a traditional hummus is made with garbanzo Beans and tahini, both of which aren't AIP, because of the inflammatory potential.

Can chili be anti inflammatory? ›

Capsaicin (CAP) is the main pungent ingredient of chili peppers [1], which are spices with a unique spicy flavor widely consumed in various diets. CAP has demonstrated broad potent biological characteristics, including antioxidant, anti-obesity, pain-alleviating, and anti-inflammation effects [2].

What spices are AIP approved? ›

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

Is red chilli good for inflammation? ›

In animal model studies (Monsereenusorn et al. 1980), it was found that red chilli may have an anti-inflammatory activity which might be useful in reducing swelling. The anti-inflammatory effect of red chilli may be contributed by its phenolic and flavonoid compounds.

References

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