The Whole30 and AIP guide to Paleo Takeout

Although my recipes principally follow a gluten-free, Paleo, Primal, and Perfect Health Diet framework, I often get requests to adapt my recipes for Whole30 and the Autoimmune Protocol (AIP). These two eating styles in particular are further restrictive in that the former is intended to reset your eating habits, while the latter is designed to heal and reverse autoimmune symptoms.

I’m familiar enough with both eating parameters that I was able to go through every recipe in Paleo Takeout and make individual adjustments to comply with those requirements while still preserving the spirit of each recipe. So if you’re trying out a Whole30 or healing from autoimmunity, feel free to use this guide as a means to enjoy my book. I’m very proud of this guide, as it took me nearly a month to compile everything, and I was able to retain 94% of the recipes for Whole30 and 80% for AIP, which is pretty awesome. Plus this is definitely my longest post ever, over 7,000 words! Substitutions are referenced in order of appearance in the recipe.

Other helpful links:



Recipes from Introduction:

Heavy Breading
Whole30: use tapioca or arrowroot starch
AIP: use tapioca or arrowroot starch, substitute 1/2 cup coconut milk instead of the egg wash, omit pepper

Egg Breading
Whole30: use tapioca or arrowroot starch
AIP: cannot be tweaked for AIP (use Heavy Breading or Batter)

Batter
Whole30: use tapioca or arrowroot starch, omit vodka
AIP: use tapioca or arrowroot starch, omit white pepper and vodka

Beef Meatballs
Whole30: replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266)
AIP: replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), omit white pepper

Pork Meatballs
Whole30: replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), omit coconut palm sugar
AIP: replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), omit white pepper

Chicken Meatballs
Whole30: replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), omit coconut palm sugar
AIP: replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), omit white pepper

Fish Balls
Whole30: no substitutions needed
AIP: omit white pepper


Chinese Kitchen:

Egg Drop Soup
Whole30: no substitutions needed
AIP: increase slurry by 1 tbsp arrowroot starch, omit white pepper and eggs

Hot and Sour Soup
Whole30: replace Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, replace honey with 2 tbsp apple juice or applesauce, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266)
AIP: omit chile peppers, replace Chinese cooking wine with 1 tbsp coconut vinegar and 1 tbsp water, omit tomato paste or replace with 1 tsp beet powder, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), omit white pepper, omit crushed red pepper, omit egg, increase arrowroot starch by 1 tbsp

Fried Rice
Whole30: cannot be tweaked for Whole30, see Cauliflower Fried Rice
AIP: cannot be tweaked for AIP, see Cauliflower Fried Rice

Cauliflower Fried Rice
Whole30: replace tamari with 1.75 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266), replace honey with 2 tsp apple juice or applesauce, replace Chinese cooking wine with 1/4 tsp rice vinegar and 1/4 tsp water
AIP: replace tamari with 1.75 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/4 tsp coconut vinegar and 1/4 tsp water, replace white pepper with ground ginger, omit eggs, peas, and sesame oil

Seafood Fried Rice
Whole30: see Cauliflower Fried Rice for substitutions
AIP: see Cauliflower Fried Rice for substitutions

Breakfast Fried Rice
Whole30: see Cauliflower Fried Rice for substitutions
AIP: see Cauliflower Fried Rice for substitutions

Kimchi Fried Rice
Whole30: see Cauliflower Fried Rice for substitutions
AIP: see Cauliflower Fried Rice for substitutions, omit the Kimchi

Vietnamese Fried Rice
Whole30: see Cauliflower Fried Rice for substitutions
AIP: see Cauliflower Fried Rice for substitutions

Thai Fried Rice
Whole30: see Cauliflower Fried Rice for substitutions
AIP: see Cauliflower Fried Rice for substitutions, omit curry paste

Chinese Spring Rolls
Whole30: replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tsp rice vinegar and 1/2 tsp water, use tapioca wrappers in place or rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)
AIP: replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tsp coconut vinegar and 1/2 tsp water, replace white pepper with 1/4 tsp ground ginger, use tapioca wrappers in place of rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)

Vietnamese Spring Rolls
Whole30: use sweet potato noodles, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), use tapioca wrappers in place of rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)
AIP: use sweet potato noodles, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), replace white pepper with 1/4 tsp ground ginger, use tapioca wrappers in place of rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)

Filipino Spring Rolls (Lumpia)
Whole30: use sweet potato noodles, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), use tapioca wrappers in place of rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)
AIP: use sweet potato noodles, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), replace black pepper with 1/4 tsp ground ginger, use tapioca wrappers in place of rice wrappers (they’re somewhat hard to find but unfortunately not sold online, I have found them in some Asian markets)

Chow Mein
Whole30: replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace mirin with 1/2 tbsp rice vinegar and 1/2 tbsp water, replace coconut palm sugar with 2 tsp applesauce, omit bean sprouts (it is unclear whether the latter are Whole30-approved).
AIP: replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace mirin with 1/2 tbsp coconut vinegar and 1/2 tbsp water, replace white pepper with 1/4 tsp ground ginger, omit bean sprouts

Singapore Rice Noodles
Whole30: Use spiral-sliced zucchini or yellow squash
AIP: Use spiral-sliced zucchini or yellow squash, make a curry powder using 1 tsp ground turmeric, 1 tsp dried mustard, 1 tsp ground ginger, 1 tsp sea salt, and 1/4 tsp ground cinnamon, omit bell peppers

Egg Foo Young
Whole30: Pork Filling: replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266). Gravy: replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), omit bean sprouts (it is unclear whether the latter are Whole30-approved).
AIP: Cannot be tweaked for AIP; eggs are an integral part of this dish.

Sweet and Sour Chicken
Whole30: for the sauce, replace the honey with 6 tbsp apple juice, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266)
AIP: omit tomato paste, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), increase ground ginger to 1/2 tsp, omit white pepper. Add 1/2 tsp beet powder to the sauce for color. For nuggets, dust the chicken in tapioca starch or arrowroot starch mixed with salt then add directly to the oil, omitting the egg and white pepper.

Orange Chicken
Whole30: replace the honey with 1/4 cup extra orange juice, replace the tamari with 2 splashes coconut aminos or Umami Sauce (page 266).
AIP: for the sauce, replace rice vinegar with coconut vinegar, omit white pepper, increase ground ginger to 1/2 tsp, replace the tamari with 2 splashes coconut aminos or Umami Sauce (page 266), omit crushed red pepper. For nuggets, dust the chicken in tapioca starch or arrowroot starch mixed with salt then add directly to the oil, omitting the egg and white pepper.

Cashew Chicken
Whole30: replace Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, and replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266).
AIP: for the sauce, increase ground ginger to 1/2 tsp, replace Chinese cooking wine with 1 tbsp coconut vinegar and 1 tbsp water, omit white pepper. omit peas, bell pepper, and cashews; consider adding AIP-friendly veggies like cabbage, celery, or carrots.

Honey Sesame Chicken
Whole30: for the sauce, replace the honey with 1/4 cup apple juice and 1/4 cup applesauce, replace Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water, and replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266). For the meatballs, replace the tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), omit the coconut palm sugar.
AIP: for the sauce, replace the Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, replace tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), replace the white pepper with 1/4 tsp ground ginger. For the meatballs, replace the tamari with 1.25 tsp coconut aminos or 1.5 tsp Umami Sauce (page 266), omit white pepper, and omit sesame seeds.

General Tso’s Chicken
Whole30: for the sauce, replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water, replace honey with 2 tbsp apple juice.
AIP: for the sauce, replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, increase ginger to 3/4 tsp and omit the white pepper, omit red chili peppers. For nuggets, dust the chicken in tapioca starch or arrowroot starch mixed with salt then add directly to the oil, omitting the egg and white pepper.

Chicken and Mushrooms
Whole30: for the sauce, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water, replace honey with 1 tbsp apple juice. For the rest of the recipe, replace the splash of tamari with 2 splashes of coconut aminos or Umami Sauce (page 266).
AIP: for the sauce, replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, increase ground ginger to 1/2 tsp and omit white pepper. For the rest of the recipe, replace the splash of tamari with 2 splashes of coconut aminos or Umami Sauce (page 266).

Moo Goo Gai Pan
Whole30: for the sauce, replace the Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water, and replace the tamari with 2.5 tsp coconut aminos or 1 tbsp Umami Sauce (page 266). For the chicken, replace the splash of tamari with 2 splashes coconut aminos or Umami Sauce (page 266).
AIP: for the sauce, replace the Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, and replace the tamari with 2.5 tsp coconut aminos or 1 tbsp Umami Sauce (page 266), and omit the white pepper. For the chicken, replace the splash of tamari with 2 splashes coconut aminos or Umami Sauce (page 266).

Chicken Lettuce Wraps
Whole30: replace the honey with 1/4 cup applesauce, blended pear, or apple juice; replace the Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water, and replace the tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266).
AIP: replace replace the Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, replace the tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), and increase the amount of ginger to 1/2 tsp and omit the white pepper.

Beef and Broccoli
Whole30: replace the tamari with 5 tbsp coconut aminos or 6 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, replace the honey with 2 tsp applesauce, blender pear, or apple juice.
AIP: replace the tamari with 5 tbsp coconut aminos or 6 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp coconut vinegar and 1 tbsp water, increase the ginger to 3/4 tsp ground ginger and omit the white pepper and crushed red pepper.

Mongolian Beef
Whole30: replace the tamari with 1/3 cup coconut aminos or Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, replace the honey and molasses with 1/4 cup applesauce, blended pear, or apple juice.
AIP: replace the tamari with 1/3 cup coconut aminos or Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp coconut vinegar and 1 tbsp water, omit the sesame oil and white pepper.

Szechuan Beef
Whole30: replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace the honey with 2 tbsp applesauce, blended pear, or apple juice.
AIP: omit the Sichuan red chile peppers, replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), omit the tomato paste and white pepper. Increase ginger to 1/2 tsp and add 1/2 tsp wasabi powder.

Pepper Steak
Whole30: replace the tamari with 2.5 cup coconut aminos or 3 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, replace the honey and molasses with 2 tbsp applesauce, blended pear, or apple juice.
AIP: replace the tamari with 2.5 cup coconut aminos or 3 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water, increase the ginger to 1/2 tsp and omit the black pepper. Use other vegetables instead of the bell peppers.

Char Siu
Whole30: replace the honey with 1/2 cup applesauce, blended pear, or apple juice, replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp rice vinegar.
AIP: for the marinade, replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water, replace the Chinese five-spice powder with 1/4 tsp ground cinnamon, omit the sesame oil, paprika, and white pepper. Add 1/2 tsp wasabi powder and increase apple cider vinegar to 2 tbsp. Omit the Chinese Mustard and don’t garnish with sesame seeds.

Moo Shu Pork
Whole30: replace the Chinese cooking wine with 1/2 tsp rice vinegar and 1/2 tsp water, replace honey with 2 tsp applesauce, blended pear, or apple juice. Replace tamari with 2 splashes coconut aminos or Umami Sauce (page 266).
AIP: for the sauce, replace the Chinese cooking wine with 1/2 tsp coconut vinegar and 1/2 tsp water, increase ginger to 1/2 tsp and omit the white pepper. For the dish, omit the eggs, replace the splash of tamari with 2 splashes coconut aminos or Umami Sauce (page 266).

Kung Pao Pork
Whole30: replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp rice vinegar and 1 tbsp water.
AIP: replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace the Chinese cooking wine with 1 tbsp coconut vinegar and 1 tbsp water, omit the white pepper. Omit the cashews, Sichuan chili peppers, and bell pepper (use other vegetables).

Shrimp with Lobster Sauce
Whole30: replace Chinese cooking wine with 2 tbsp rice vinegar and 2 tbsp water, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266).
AIP: increase arrowroot start to 4 tbsp. Replace Chinese cooking wine with 2 tbsp coconut vinegar and 2 tbsp water, replace tamari with 2.5 tsp coconut aminos or 3 tsp Umami Sauce (page 266), omit white pepper and increase ground ginger to 3/4 tsp. Omit peas and eggs (use other vegetables).

Honey Walnut Shrimp
Whole30: instead of making candied walnuts, pan-fry the walnuts over medium heat with a little ghee until golden, then sprinkle with a bit of salt. For the sauce, replace the honey with 1 tbsp apple juice. For the sauce, use 1 tbsp apple juice or pear juice in place of the honey.
AIP: omit the Mayo and white pepper from the sauce, and add 2 tbsp of coconut milk and 1/4 tsp ground ginger to it. For the shrimp, use 1 tbsp of gelatin egg instead of the egg white, and use tapioca or arrowroot starch instead of potato starch.

Bam Bam Shrimp
Whole30: for the sauce, use 1 tbsp apple juice or pear juice in place of the honey.
AIP: for the sauce, omit the mayo, RedHot sauce, chipotle chili powder, and white pepper; add a pinch of wasabi powder and 2 tbsp nightshade-free tomato sauce (this one is great, mods needed for AIP are explained in the recipe). For the shrimp, use 1 tbsp of gelatin egg instead of the egg white, and use tapioca or arrowroot starch instead of potato starch.

Creamy Coconut Shrimp
Whole30: for the sauce, use 1 tbsp apple juice or pear juice in place of the honey and replace Chinese cooking wine with 1/2 tbsp rice vinegar and 1/2 tbsp water.
AIP: for the sauce, replace Chinese cooking wine with 1/2 tbsp coconut vinegar and 1/2 tbsp water and replace the white pepper with 1/4 tsp ground ginger. For the shrimp, use 1 tbsp of gelatin egg instead of the egg white, and use tapioca or arrowroot starch instead of potato starch.

Vegetables in White Sauce
Whole30: replace Mirin with 1/2 tbsp rice vinegar and 1/2 tbsp water, and add 1 tbsp apple or pear juice.
AIP: for the sauce, replace Mirin with 1/2 tbsp coconut vinegar and 1/2 tbsp water, add 1 tbsp apple or pear juice, and omit the white pepper and add a pinch more of ground ginger. Omit the snow peas and replace with any other vegetable of your choice (water chestnuts would be a great option).

Stir-Fried Green Beans
Whole30: replace tamari with 3/4 tsp coconut aminos or 1 tsp Umami Sauce (page 266), replace Chinese cooking wine with 1/2 tsp rice vinegar and 1/2 tsp water.
AIP: cannot be tweaked for AIP.

Japanese and Korean Favorites:

Basic Dashi (Japanese Soup Stock)
Whole30: no substitutions needed
AIP: no substitutions needed

Deluxe Dashi
Whole30: no substitutions needed
AIP: omit white pepper

Miso Soup
Whole30: omit miso paste for a tasty soup (but not necessarily miso soup!)
AIP: omit miso paste for a tasty soup (but not necessarily miso soup!)

Ramen
Whole30: use sweet potato noodles or spiralized vegetables for the noodles, follow Whole30 subs above for Char Siu.
AIP: use sweet potato noodles or spiralized vegetables for the noodles, follow AIP subs above for Fish Balls and Char Siu, omit eggs and chili oil.

Basic Miso Ramen
Whole30: cannot be tweaked for Whole30
AIP: cannot be tweaked for AIP

Basic Shoyu Ramen
Whole30: replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266)
AIP: replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266)

Tonkatsu Ramen
Whole30: no substitutions needed
AIP: no substitutions needed

Asahikawa Ramen
Whole30: no substitutions needed
AIP: no substitutions needed

Sapporo Ramen
Whole30: cannot be tweaked for Whole30
AIP: cannot be tweaked for AIP

Kyoto Ramen
Whole30: replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266)
AIP: replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266), omit white pepper

Tokushima Ramen
Whole30: no substitutions needed
AIP: cannot be tweaked for AIP

Gyoza Bites
Whole30: for the sauce, replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace mirin with 1/2 tbsp rice vinegar, add salt to taste. For the meat, replace the mirin with 1/2 tbsp rice vinegar, replace tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), and add 1 tsp apple or pear juice.
AIP: make a sauce using 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), 1 tsp coconut vinegar, a pinch of ground or grated fresh ginger, and salt to taste. For the meat, replace the mirin with 1/2 tbsp coconut vinegar, replace tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), omit the white pepper, and add 1 tsp honey.

Tempura
Whole30: for the sauce, replace the mirin with 1 tbsp rice vinegar replace the tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266).
AIP: for the sauce, replace the mirin with 1 tbsp coconut vinegar, replace the tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266). For the batter, replace the eggs with 2 tbsp gelatin egg and omit the white pepper; add 1/4 tsp ground ginger to the batter.

Tonkatsu and Chicken Katsu
Whole30: no substitutions needed
AIP: for the initial breading, use arrowroot or tapioca starch. For the egg wash, use 3 tbsp gelatin egg. For the outer breading, omit the pepper.

Japanese Curry
Whole30: use ghee instead of butter, use coconut flour instead of rice flour, and replace the honey with 1/4 cup applesauce or blended pear, or 4 minced dates.
AIP: cannot be tweaked for AIP.

Katsudon
Whole30: replace tamari 2.5 tbsp coconut aminos or 3.5 tbsp Umami Sauce (page 266).
AIP: follow Tonkatsu substitutions above, replace tamari with 2.5 tbsp coconut aminos or 3.5 tbsp Umami Sauce (page 266), omit the eggs.

Gyudon
Whole30: Replace tamari with with 2.5 tbsp coconut aminos or 3.5 tbsp Umami Sauce (page 266), replace sake with 1 tbsp rice vinegar, replace honey with 3 tbsp apple or pear juice.
AIP: Replace tamari with with 2.5 tbsp coconut aminos or 3.5 tbsp Umami Sauce (page 266), replace sake with 1 tbsp coconut vinegar, increase honey to 1.5 tbsp, omit white pepper and egg yolks.

Chicken Teriyaki
Whole30: follow Teriyaki Sauce substitutions below
AIP: follow Teriyaki Sauce substitutions below, omit sesame seeds

Salmon Teriyaki
Whole30: follow Teriyaki Sauce substitutions below
AIP: follow Teriyaki Sauce substitutions below

Okonomiyaki
Whole30: replace honey with a splash of apple juice in the Kewpie-style mayo, follow white rice substitute mentioned in the recipe.
AIP: omit the Kewpie-style mayo, replace white rice flour with 1/4 cup tapioca starch, replace eggs with and 1/4 cup gelatin egg, omit white pepper.

Misozuke
Whole30: cannot be tweaked for Whole30.
AIP: cannot be tweaked for AIP.

Shiozuke
Whole30: no substitutions needed.
AIP: replace rice vinegar with coconut vinegar.

Kyuri Asazuke
Whole30: no substitutions needed.
AIP: omit togarashi powder.

Nukazuke
Whole30: no substitutions needed.
AIP: omit white pepper, replace rice vinegar with coconut vinegar.

Takuan
Whole30: replace honey with apple juice.
AIP: replace rice vinegar with coconut vinegar.

Bettarazuke
Whole30: replace honey with apple juice, replace sake with 1 additional tbsp rice vinegar
AIP: replace rice vinegar and sake with 2 tbsp coconut vinegar.

Korean Seafood Scallion Pancake
Whole30: for the sauce, replace the tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266). For the batter, replace white rice flour as detailed in the recipe, replace mirin with 1/4 tsp rice vinegar.
AIP: make a dipping sauce using 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), 2 tsp coconut vinegar, 1 clove minced garlic, 1 tsp honey, 1/4 tsp ground ginger, a splash of fish sauce, and a pinch of wasabi powder. For the batter, replace white rice flour as detailed in the recipe, replace the egg with 1 tbsp gelatin egg, replace mirin with 1/4 tsp coconut vinegar, omit white pepper. For the filling, replace bell pepper with vegetable of your choice.

Korean Fried Chicken
Whole30: omit the vodka and don’t make the sauce (they’re awesome plain, trust me!).
AIP: omit the vodka and don’t make the sauce (they’re awesome plain, trust me!).

Bulgogi
Whole30: replace tamari 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266), replace honey with 1/4 cup apple juice or pear juice, replace mirin with apple cider vinegar.
AIP: replace tamari 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266), omit white pepper and sesame oil, replace mirin with apple cider vinegar, omit sesame seeds.

Kalbi
Whole30: replace tamari with 1/2 cup coconut aminos or Umami Sauce (page 266), replace honey with 1/4 cup apple or pear juice, replace Chinese cooking wine with 1 tbsp rice vinegar.
AIP: replace tamari with 1/2 cup coconut aminos or Umami Sauce (page 266), omit sesame oil, replace Chinese cooking wine with 1 tbsp coconut vinegar, omit sesame seeds, add and additional 1/4 tsp ground ginger, add 1 tbsp fish sauce, add 1/4 tsp wasabi powder.

Meat Jun
Whole30: for the sauce, replace tamari with 2.5 tbsp coconut aminos or 3 tbsp Umami Sauce (page 266), replace honey with 1/4 cup apple or pear juice, replace Chinese cooking wine with 1 tbsp rice vinegar. For the meat, use 2 tbsp coconut flour in place of the rice flour.
AIP: cannot be tweaked for AIP.

Kimchi
Whole30: no substitutions needed.
AIP: make the White Kimchi!

White Kimchi
Whole30: no substitutions needed.
AIP: no substitutions needed.

Cucumber Kimchi
Whole30: no substitutions needed.
AIP: omit Korean red pepper powder.

Korean Bean Sprouts
Whole30: cannot be tweaked for Whole30.
AIP: cannot be tweaked for AIP.

Korean Spinach
Whole30: replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266).
AIP: replace tamari with 1.25 tbsp coconut aminos or 1.5 tbsp Umami Sauce (page 266), omit sesame oil, sesame seeds, and pepper powder; add 1/2 tsp fish sauce and 1/4 tsp ground ginger.

Korean Cucumbers
Whole30: no substitutions needed.
AIP: replace rice vinegar with coconut vinegar, omit sesame oil and white pepper, add 1/4 tsp ground ginger and a pinch of wasabi powder.

Korean Seasoned Seaweed
Whole30: no substitutions needed.
AIP: omit sesame seeds, sesame oil, and white pepper; add 1/4 tsp ground ginger and a pinch of wasabi powder.

Southeast Asia and Beyond:

Tom Kha Gai
Whole30: omit honey.
AIP: omit Thai Chili Oil.

Gang Jued
Whole30: follow Vietnamese Pork Meatball substitutions detailed below.
AIP: follow Vietnamese Pork Meatball substitutions detailed below, omit white pepper and Thai Chili Oil.

Tom Yum Goong
Whole30: no substitutions needed.
AIP: omit white pepper, Thai Chili Oil, and Thai chiles.

Green Papaya Salad
Whole30: omit honey.
AIP: omit Thai Chili Oil, crushed red pepper, green beans, tomatoes, and macadamia nuts; to the sauce, add 1/4 tsp ground ginger, 1 tbsp avocado oil, and a pinch of wasabi powder.

Pad Thai
Whole30: replace the honey with 3 tbsp applesauce, apple juice, or blended pear and add 1 tsp apple cider vinegar. Omit the bean sprouts.
AIP: for the sauce, omit the macadamia nuts, white pepper, and cayenne pepper; add 1/4 tsp ground ginger, 1 pinch wasabi powder, and 1 tsp apple cider vinegar. For the rest, omit the bean sprouts, macadamia nuts, and white pepper.

Pad See Ew
Whole30: for the sauce, replace the tamari with 6 tbsp coconut aminos or 1/2 cup Umami Sauce (page 266), replace the honey with 1/2 cup applesauce or apple juice, replace the Chinese cooking wine with 1 tsp rice vinegar and 1 tsp water.
AIP: for the sauce, replace the tamari with 6 tbsp coconut aminos or 1/2 cup Umami Sauce (page 266), replace the Chinese cooking wine with 1 tsp coconut vinegar and 1 tsp water, omit the white pepper. For the rest, omit the eggs and bird’s eye chiles.

Thai Green Curry
Whole30: no substitutions needed.
AIP: for the paste, omit the jalapenos, cardamom, coriander, cumin, and white pepper; add 1/2 tsp ground ginger, 1/4 tsp ground cloves, and a pinch of cinnamon. For the rest, omit the Thai chiles.

Thai Red Curry
Whole30: no substitutions needed.
AIP: for the paste, omit the chile peppers, cumin, coriander, and white pepper; add 1/2 cup steamed and chopped beets, 1 steamed and chopped carrot, 1 tsp apple cider vinegar, 1/2 tsp ground ginger, 1/4 tsp ground cloves, and a pinch of cinnamon. For the rest, omit the bell pepper and Thai chiles.

Massaman Curry
Whole30: no substitutions needed.
AIP: for the paste, omit the chile peppers, cardamom, star anise, cashews, macadamia nuts, coriander, cumin, white pepper, mace, and nutmeg; add 1/4 cup steamed and chopped beets, 1/4 cup steamed and chopped butternut squash, 1 steamed and chopped carrot, 1″ peeled galangal or ginger (or 1/2 tsp ground ginger), 1 tsp apple cider vinegar, 1/4 tsp wasabi powder, and increase fish sauce to 1 tbsp. For the rest, omit the potatoes, cashews, and Thai Chili Oil.

Larb
Whole30: omit the sweet rice and coconut palm sugar.
AIP: omit the sweet rice, chile powder, Thai Chili Oil, and white pepper; add 1/2 tsp ground ginger when you add the coconut palm sugar.

Summer Rolls
Whole30: for the sauce, replace the coconut palm sugar with 1 tsp apple juice, replace the tamari with 1/4 tsp rice vinegar. For the rest, use sweet potato noodles and tapioca papers.
AIP: omit the sauce, and for the rest, use sweet potato noodles and tapioca papers.

Faster Pho
Whole30: omit the mung bean sprouts.
AIP: for the soup base, omit the star anise, cardamom, white pepper, fennel, and coriander; add 2 bay leaves and increase cloves to 1/2 tsp and add one more cinnamon stick. For the rest, omit the bean sprouts, jalapeno, and Hoisin sauce.

Vietnamese Pork Meatballs
Whole30: replace the tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), replace coconut palm sugar with 1 tsp apple juice or 1 pureed date.
AIP: replace the tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), omit white pepper, add 1/4 tsp ground ginger.

Bún Cha
Whole30: for the dipping sauce, replace the honey with 2 tsp apple juice; no need to heat the sauce. Use kelp noodles.
AIP: for the dipping sauce, omit the hot chile pepper; for the rest, omit the cashews and jalapeno. Use kelp noodles.

Bánh Xèo
Whole30: follow instructions in recipe to replace white rice flour; omit mung bean sprouts.
AIP: cannot be tweaked for AIP.

Bakso
Whole30: no substitutions needed.
AIP: for the balls, omit the black pepper. For the soup, omit the cardamom and white pepper.

Simple Tandoori Chicken
Whole30: for the marinade, use coconut yogurt.
AIP: for the marinade, use coconut yogurt and omit the red chili powder, garam masala, and coriander; add 1/4 tsp ground cloves, a pinch of ground cinnamon, a pinch of wasabi powder, and a pinch of turmeric.

Chicken Tikka Masala
Whole30: follow dairy-free options in the recipe.
AIP: cannot be tweaked for AIP.

Butter Chicken
Whole30: use ghee instead of butter and follow the dairy-free options in the recipe; replace the honey with 1 tbsp applesauce or apple juice.
AIP: cannot be tweaked for AIP.

Lamb Vindaloo
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Lamb Kebabs
Whole30: no substitutions needed.
AIP: omit the black pepper.

Chicken Kebabs
Whole30: use coconut yogurt.
AIP: use coconut yogurt, omit the black pepper.

Kofta Kebabs
Whole30: no substitutions needed.
AIP: omit the black pepper.

Kare Kare
Whole30: omit the white rice.
AIP: omit the white rice, cashews, almonds, annatto seeds, almond butter, black pepper, Tabasco, and green beans; add 1/2 tsp ginger when adding the fish sauce.

Oven Pork Adobo
Whole30: replace tamari with 1/2 cup coconut aminos or Umami Sauce (page 266).
AIP: replace tamari with 1/2 cup coconut aminos or Umami Sauce (Page 266), omit black peppercorns, use coconut vinegar.

Grilled Chicken Adobo
Whole30: replace tamari with 1/2 cup coconut aminos or Umami Sauce (page 266).
AIP: replace tamari with 1/2 cup coconut aminos or Umami Sauce (Page 266), omit black peppercorns, use coconut vinegar.

Pancit
Whole30: use sweet potato noodles and replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266).
AIP: use sweet potato noodles and replace tamari with 1.25 tbsp coconut aminos or 2 tbsp Umami Sauce (page 266); omit white pepper, add 1/4 tsp ground ginger and a pinch of turmeric.

Chicken Long Rice
Whole30: replace honey with 2 tsp apple juice, replace tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), use sweet potato noodles.
AIP: replace tamari with 1.25 tsp coconut aminos or 2 tsp Umami Sauce (page 266), omit white pepper, use sweet potato noodles, and omit sesame seeds.

Garlic Shrimp
Whole30: replace white wine with 2 tbsp white wine vinegar.
AIP: replace white wine with 2 tbsp coconut vinegar, omit black pepper, replace ghee with expeller-pressed coconut oil.

American Classics:

Basic Pizza Crust
Whole30: follow the dairy-free substitutions detailed in the recipe.
AIP: make this AIP flatbread as a crust instead.

Meat-Loving Pizza
Whole30: omit the mozzarella cheese, or substitute with cashew cheese (page 246).
AIP: use a nightshade-free sauce (making AIP subs as needed), omit the sausage, cheese, and pepperoni.

Salad Pizza
Whole30: omit the mozzarella cheese, or substitute with cashew cheese (page 246).
AIP: toss the spring greens in a bit of olive oil instead of mayo, and omit the tomato.

Pizza Suprema
Whole30: omit the mozzarella cheese, or substitute with cashew cheese (page 246).
AIP: use a nightshade-free sauce (making AIP subs as needed), omit the sausage, cheese, pepperoni, and bell pepper (use other vegetables of your choice – mushrooms, black olives, etc).

Hawaiian Pizza
Whole30: omit the mozzarella cheese, or substitute with cashew cheese (page 246).
AIP: use a nightshade-free sauce (making AIP subs as needed), omit the cheese.

Calzones
Whole30: follow the dairy-free substitutions detailed in the Basic Pizza Crust recipe
AIP: use a nightshade-free sauce (making AIP subs as needed), make this AIP flatbread as a crust instead, omit the cheese and pepperoni, brush with olive oil instead of ghee and the egg white.

Fried Wings
Whole30: no substitutions needed.
AIP: replace the potato starch with arrowroot starch, omit the white pepper.

Grilled Wings
Whole30: no substitutions needed.
AIP: omit the white pepper.

Baked Wings
Whole30: no substitutions needed.
AIP: omit the white pepper.

Buffalo Wings
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Teriyaki Wings
Whole30: follow substitutions for Teriyaki Sauce as detailed below.
AIP: follow substitutions for Teriyaki Sauce as detailed below, omit the sesame seeds.

Garlic Parmesan Wings
Whole30: use 1 tbsp nutritional yeast in place of Parmesan cheese.
AIP: use olive oil instead of ghee, omit the white pepper, replace Parmesan cheese with 1 tbsp nutritional yeast.

Maple BBQ Wings
Whole30: follow substitutions for Barbecue Sauce as detailed below, omit the maple syrup.
AIP: cannot be tweaked for AIP.

Caribbean Jerk Wings
Whole30: omit the coconut palm sugar.
AIP: omit the black pepper, cayenne pepper, and ground nutmeg; add 1/4 tsp ground ginger.

Dry Ranch Wings
Whole30: no substitutions needed.
AIP: omit the black pepper and ground mustard, add a pinch of ground ginger and celery salt.

Cajun Wings
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Old Bay Wings
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Wild Burger
Whole30: no substitutions needed.
AIP: omit the black pepper in the burger, omit the burger sauce

Picnic Burger
Whole30: no substitutions needed.
AIP: omit the black pepper in the burger, omit the tomato slice, follow substitutions for Picnic Coleslaw as detailed below.

Aussie Burger
Whole30: omit the cheese.
AIP: omit the black pepper in the burger, omit the cheese, egg, tomato slice, and mayo.

BBQ Burger
Whole30: omit the cheese, follow substitutions for barbecue sauce as detailed below.
AIP: cannot be tweaked for AIP.

Wild Burger Sauce
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Onion Rings
Whole30: no substitutions needed.
AIP: follow substitutions for tempura batter as detailed above.

Chicken Sandwiches
Whole30: no substitutions needed.
AIP: omit the paprika, black pepper, and the eggs. Simply dust the chicken in the starch and pan-fry, or use the batter option described on page 38.

Chicken Nuggets
Whole30: no substitutions needed.
AIP: omit the paprika, black pepper, and the eggs. Simply dust the chicken in the starch and pan-fry, or use the batter option described on page 38.

Fried Chicken in a Bucket
Whole30: replace buttermilk with the dairy-free substitutions described in the recipe.
AIP: replace buttermilk with the dairy-free substitutions described in the recipe, and omit the black pepper and paprika.

Chili Fries
Whole30: replace the butter with ghee.
AIP: cannot be tweaked for AIP.

Spaghetti and Meatballs
Whole30: replace Parmesan cheese with 2 tbsp nutritional yeast and increase tapioca starch to 2 tbsp.
AIP: for the sauce, use a nightshade-free sauce (making AIP subs as needed). For the meatballs, omit the egg yolks, black pepper, and Parmesan cheese; add 2 tbsp nutritional yeast and increase tapioca starch to 2 tbsp.

Chicken Fettuccine Alfredo
Whole30: follow the dairy-free guidance described in the recipe.
AIP: follow the dairy-free guidance described in the recipe, omit the black pepper and nutmeg.

Chicken Parmesan
Whole30: follow the dairy-free guidance described in the recipe.
AIP: for the sauce, use a nightshade-free sauce (making AIP subs as needed). For the breading, omit the black pepper; omit the cheese.

Baked Eggplant Parmesan
Whole30: follow the dairy-free guidance described in the recipe.
AIP: for the sauce, use a nightshade-free sauce (making AIP subs as needed), and omit the cheese.

Cashew Cheese
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Fajitas
Whole30: no substitutions needed.
AIP: for the marinade, omit the cumin and chili powder. Omit the bell pepper and use the flatbread and guac substitutions described below.

Carnitas
Whole30: no substitutions needed.
AIP: for the pork, omit the cumin, chili powder, and black pepper. Use the flatbread substitutions described below.

Blackened Fish Tacos
Whole30: no substitutions needed.
AIP: for the fish, omit the paprika and black pepper. Use the flatbread substitutions described below.

Avocado Mayo Sauce
Whole30: no substitutions needed.
AIP: omit the mayo and black pepper, and add coconut milk 1 tbsp at a time until you get the right consistency.

Burrito Bowl Date Night
Whole30: no substitutions needed.
AIP: omit the chili powder, black pepper, and paprika.

Pico de Gallo
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Cilantro Rice
Whole30: follow the cauliflower rice instructions as described in the recipe.
AIP: follow the cauliflower rice instructions as described in the recipe.

Gyros
Whole30: use the Tzatziki substitutions described below and omit the feta cheese.
AIP: for the meat, omit the black pepper. Use the flatbread substitutions described below, and omit the tomatoes, Tzatziki, and feta cheese.

Greek Salad
Whole30: use the Tzatziki substitutions described below and omit the feta cheese.
AIP: use the flatbread substitutions described below, and omit the tomatoes, Tzatziki, and feta cheese.

Sauces, Condiments, and Sides:

Fish Stock
Whole30: use ghee instead of butter, replace the white wine with 1/4 cup white wine vinegar and don’t cook it down.
AIP: use olive oil instead of butter, omit the black peppercorns, replace the white wine with 1/4 cup coconut vinegar and don’t cook it down.

Shellfish Stock
Whole30: use ghee instead of butter, replace the white wine with 1/4 cup white wine vinegar and don’t cook it down.
AIP: use olive oil instead of butter, omit the black peppercorns, replace the white wine with 1/4 cup coconut vinegar and don’t cook it down.

Beef, Lamb, Veal, or Bison Broth
Whole30: no substitutions needed.
AIP: omit the black peppercorns.

Ham Broth
Whole30: no substitutions needed.
AIP:: omit the black peppercorns.

Chicken Broth
Whole30: use apple cider vinegar instead of white wine.
AIP: omit the black peppercorns and use apple cider vinegar instead of white wine.

Umami Sauce
Whole30: no substitutions needed.
AIP: omit the balsamic vinegar.

Chinese Chili Oil
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Japanese Chili Oil
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Thai Chili Oil
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Okonomiyaki Sauce
Whole30: in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); in place of the molasses, honey, and coconut palm sugar use 6 chopped dates. Replace the mirin with 1/2 tsp rice vinegar.
AIP: replace the tomato paste with 2 tbsp nightshade-free tomato sauce (making AIP subs as needed); in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); replace the mirin with 1/2 tsp coconut vinegar and omit the ground mustard.

Tonkatsu Sauce
Whole30: in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); in place of the molasses, honey, and coconut palm sugar use 6 chopped dates. Replace the mirin with 1/2 tsp rice vinegar.
AIP: replace the tomato paste with 2 tbsp nightshade-free tomato sauce (making AIP subs as needed); in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); replace the mirin with 1/2 tsp coconut vinegar and omit the ground mustard, white pepper, and allspice.

Hoisin Sauce
Whole30: in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); in place of the molasses, honey, and coconut palm sugar use 6 chopped dates. Replace the mirin with 1/2 tsp rice vinegar and omit the miso paste.
AIP: replace the tomato paste with 1 tbsp nightshade-free tomato sauce (making AIP subs as needed); in place of the tamari, use 2.5 tbsp coconut aminos or 4 tbsp Umami Sauce (page 266); replace the mirin with 1/2 tsp coconut vinegar and omit the ground mustard, miso paste, and five-spice powder.

Teriyaki Sauce
Whole30: in place of the tamari, use 2/3 cup coconut aminos or 1 cup Umami Sauce (page 266); in place of the mirin, use 2 tbsp rice vinegar. In place of the honey, use 6 tbsp apple or pear juice.
AIP: in place of the tamari, use 2/3 cup coconut aminos or 1 cup Umami Sauce (page 266); in place of the mirin, use 2 tbsp coconut vinegar. In place of the rice vinegar, use coconut vinegar; omit the sesame oil and white pepper.

Ponzu Sauce
Whole30: no other substitutions needed.
AIP: no substitutions needed.

Yakitori Sauce
Whole30: cannot be tweaked for Whole30.
AIP: cannot be tweaked for AIP.

Tropical Teriyaki Sauce
Whole30: no other substitutions needed.
AIP: no substitutions needed.

Dipping Sauce
Whole30: no other substitutions needed.
AIP: cannot be tweaked for AIP.

Barbecue Sauce
Whole30: replace the honey and molasses with 10 chopped dates.
AIP: cannot be tweaked for AIP.

Mayo
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP.

Honey Mustard
Whole30: use 2 tbsp apple juice in place of the honey.
AIP: cannot be tweaked for AIP.

Ketchup
Whole30: use 1/2 cup apple juice in place of the honey, and use only 2 tbsp water (and it doesn’t need to be hot).
AIP: cannot be tweaked for AIP.

Red Sauce
Whole30: use 2 tbsp red wine vinegar in place of the red wine.
AIP: make a nightshade-free tomato sauce (making AIP subs as needed)

Pizza Sauce
Whole30: no other substitutions needed.
AIP: make a nightshade-free tomato sauce (making AIP subs as needed)

Bolognese
Whole30: no other substitutions needed.
AIP: make a nightshade-free tomato sauce (making AIP subs as needed)

Traditional Marinara
Whole30: no other substitutions needed.
AIP: make a nightshade-free tomato sauce (making AIP subs as needed)

Vodka Sauce
Whole30: cannot be tweaked for Whole30.
AIP: cannot be tweaked for AIP.

Arrabbiata
Whole30: no other substitutions needed.
AIP: cannot be tweaked for AIP.

White Sauce
Whole30: follow the dairy-free instructions in the recipe, and use coconut flour in place of rice flour.
AIP: use olive oil instead of butter, follow the dairy-free instructions in the recipe, omit the black pepper and nutmeg, and use coconut flour in place of rice flour.

Seafood Sauce
Whole30: no other substitutions needed.
AIP: no other substitutions needed.

Creamy Pesto
Whole30: no other substitutions needed.
AIP: cannot be tweaked for AIP.

Brown Sauce
Whole30: no other substitutions needed.
AIP: no other substitutions needed.

Velouté Sauce
Whole30: no other substitutions needed.
AIP: no other substitutions needed.

Mornay Sauce
Whole30: cannot be tweaked for Whole30.
AIP: cannot be tweaked for AIP.

Creole Cream Sauce
Whole30: no other substitutions needed.
AIP: cannot be tweaked for AIP.

No-Fuss Guac
Whole30: no substitutions needed.
AIP: omit the tomato and black pepper.

Tzatziki Sauce
Whole30: use coconut yogurt in place of regular yogurt.
AIP: use coconut yogurt in place of regular yogurt, omit the mayo and black pepper.

Basic Steamed Rice
Whole30: cannot be tweaked for Whole30 (use Cauliflower Rice).
AIP: cannot be tweaked for AIP (use Cauliflower Rice).

Steamed Basmati Rice
Whole30: cannot be tweaked for Whole30 (use Cauliflower Rice).
AIP: cannot be tweaked for AIP (use Cauliflower Rice).

Thai Sticky Rice
Whole30: cannot be tweaked for Whole30 (use Cauliflower Rice).
AIP: cannot be tweaked for AIP (use Cauliflower Rice).

Steamed Cauliflower Rice
Whole30: no substitutions needed.
AIP: no substitutions needed.

Baked Cauliflower Rice
Whole30: no substitutions needed.
AIP: omit the white pepper.

Perfect Oven Fries
Whole30: no substitutions needed.
AIP: cannot be tweaked for AIP; make Yuca Fries instead!

Fry Sauce
Whole30: follow substitution details as described above.
AIP: cannot be tweaked for AIP.

Mashed Potatoes and Gravy
Whole30: follow the dairy-free instructions as detailed in the recipe, and use ghee instead of butter.
AIP: cannot be tweaked for AIP.

Picnic Coleslaw
Whole30: use 2 tbsp apple juice in place of the honey.
AIP: omit the mayo, mustard, and black pepper; use coconut vinegar instead of white vinegar.

Burger Buns
Whole30: no substitutions needed.
AIP: replace the almond and hazelnut flours with 3/4 cup Otto’s Cassava Flour, replace the eggs with 2 tbsp gelatin egg; omit sesame seeds.

Flatbread
Whole30: no substitutions needed.
AIP: replace the eggs with 2 tbsp gelatin egg; omit the white pepper.

HERE ARE SOME LINKS TO BUY THE BOOK:


28 thoughts on “The Whole30 and AIP guide to Paleo Takeout

  1. This deserves all the claps, snaps, and thank-yous I can muster! Thank you so much for taking the time to make this list, especially for us AIPers. I was fortunate enough to be a recipe tester for the Bun Cha and loved the recipe then (with my modifications) and am looking forward to getting your book so I can fill my takeout cravings! I am saving my pennies right now, as I am on a student budget, so as soon as I can I am going to buy this book!
    AIP has literally changed my life in so many positive ways, and I would always stifle the cravings because I know that my health is so much more important and valuable that a yearning for certain food…now I can crush all those cravings while still nourishing and healing my body! Thank you so much!!

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    1. Tia, I’m happy to have helped! If you happen to go the eBook route to save a few bucks, I recommend the iBooks version – I had an early look at it and it’s really good, all of the formatting and pictures remain intact (unlike the Kindle version), it looks really good on an iPad (if you have one!) :)

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  2. You put so much work into this – Thank You. I am currently having to follow an auto-immune protocol but haven’t been sticking to it the way I should because well – it’s kinda difficult even though I follow a pretty strict Paleo diet anyway. This will help a lot. And yes I will definitely be using it with your newest book. Can’t wait for it to be delivered June 30th!

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  3. I never buy Paleo cookbooks (or cookbooks at all) because I always figure, what’s the point? But now I will. You have no idea how much I, and I’m sure many others, appreciate this. All my AIP standbys are getting old so I’m super stoked. Thanks!

    Like

  4. You know what? Just the links in the intro to this post were very helpful to me. I’ve heard of all these diets but have just kind of gone by hearsay and didn’t really know the specifics. I read all the quick reference links and it was quite an education! Thanks, Russ!

    Like

  5. What a tremendous amount of work! Thank you so much Russ. I know this will be extremely helpful to many people! I’m now looking forward even more to my copy of Paleo Takeout getting delivered tomorrow :)

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  6. Thank you so much. I just stumbled upon your information and book via Sarah Ballantyne. Never have I ever enjoyed eating anyting “spicy”. Right now I am doing a Paleo Autoimmune diet and trying to be very strict to heal a very leaky gut. Eating a very limited selection of foods has made me feel like an outcast. Your recipe modifications really inspire one to try to cook something that might taste good and also not cause serious eruptions on the tongue. So so educational and helpful to know know what’s in the sauces and what can be substituted other than hot burning peppers or acid vinegars like mosthealth conscious recipesthat aim to reduce sugar. . We AiP people may be too small of an audience, but this should be published as a book.

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  7. WOW is all i can say. I was so excited when I heard about your new book but was afraid that being on AIP I would not be able to enjoy it. I hopw one day I can transition to Paleo, but in the meantime you have made me one happy camper! I am very excited to order the book now. Thank you so much Russ :)

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  8. Is there anything different that could be substituted foot Chinese cooking wine besides coconut vinegar? I think I am reacting to coconut and rice and soy as well.

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    1. Hi Andrea, assuming you cannot use regular wine (a dry sherry is a 1:1 sub for Chinese cooking wine), I would try apple cider vinegar or cane vinegar at the same ratio as the coconut vinegar for whichever recipe you’re using.

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