11 Paleo Dinner Recipes That are Wahls Diet Compliant

Your favorite recipes made to be compliant for the Wahls Diet™ so you can continue to enjoy them guilt-free!

Written by MasterHealth Staff

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We know how frustrating it can be to feel like all of your favorite dishes are out-of-bounds while on the Wahls Diet™, or any diet!

 

Which is why we’ve put together some build-your-own templates for classic recipes, and a list of autoimmune protocol (AIP) and Wahls-compliant paleo dinner recipes of your favorite dishes.

The Wahls Protocol® follows paleo principles which excludes dairy products, gluten, and processed foods. Unlike the paleo diet, it is safe to consume gluten free grains in moderation on the AIP diet and level one of the Wahls Protocol®.

 

We know it can be a challenge to get your 9 cups of vegetables in for the Wahls Diet™. For more meal-specific templates that help you get your 9 cups of vegetables in for breakfast, lunch, and dinner, head over to the article “How to Eat 9 Cups of Vegetables Daily on Dr. Terry Wahls Diet”.

Pizza is a comfort food for many, and can be so easily customized with your favorite toppings to make a delicious paleo dinner.

 

After preparing your pizza dough, transfer to the baking tray and add your choice of pizza sauce and toppings. Each pizza dough recipe will have unique baking instructions that you will need to follow for baking time and temperature. 

 

Dairy free cheese can be added before or after toppings. Try Legit Bread Company’s dairy free cheese mix for a ready-made alternative.

paleo-dinner-pizza

Paleo Pizza Crust

This paleo pizza crust is the Wahls-compliant crust you’ve been waiting for. It’s crunchy, sticks together and checks all of our boxes for the perfect pie crust!
No ratings yet
Prep Time 15 mins
Cook Time 33 mins
Total Time 50 mins
Course Main Course
Cuisine Italian
Servings 1 Pizza crust

Equipment

  • 1 Oven
  • 1 Food processor

Ingredients
  

  • 1 medium Cauliflower head
  • 1 1/2 tsp Gluten-free baking flour
  • 1/4 cup Water
  • 1/3 cup Almond flour
  • 1/4 tsp Garlic powder or 3 cloves of garlic, minced finely
  • 1/2 tsp Salt

Instructions
 

  • Preheat oven to 450F and line a baking sheet with parchment paper, setting it aside.
  • Steam cauliflower florets until soft enough that they fall apart easily.
  • Stir the flour with the garlic, salt, and baking powder. Once the steamed cauliflower cools enough to handle, place it in a clean dish towel or cheesecloth over the sink, and squeeze out as much extra water as possible until mostly dry.
  • Place the steamed and drained cauliflower into a bowl and add 1/4 cup water. Mash and stir well.
  • Stir in the flour mixture, and form the cauliflower-flour mixture into a ball.
  • Place on the baking sheet, and use your hands to pat the dough into a circle or square to fit your pan.
  • Place another sheet of parchment paper on top, rolling the dough with a rolling pin, until the crust is 1/4 inch thick.
  • Remove the top sheet of parchment paper, and bake in the oven for 25 minutes, or until lightly brown and crispy.
  • Add pizza sauce and toppings, and bake for an additional 8 minutes. Allow to cool for 5 minutes before slicing and eating.
Keyword AIP pizza, gluten-free pizza crust, Paleo pizza, paleo pizza crust

The words ‘paleo’ and ‘pasta’ typically aren’t paired together because of the grain-free nature of the paleo diet.

 

The good news is that there are still a few ways to enjoy this staple food using gluten free chickpea pasta, spiralized zucchini or spaghetti squash.

 

Use the following template to satisfy your pasta craving without breaking any rules.

 

Ingredients Template:

 

Serves 4

  • ½-1 Tbsp of avocado oil, coconut oil, or clarified butter/ghee
  • 1 medium onion
  • 3+ cloves of garlic (adjust based on taste preference)
  • 2 cup color (i.e. bell pepper, zucchini, carrots)
  • 2 cups cup of leafy greens (i.e. spinach or kale)
  • 1 cup sulfur (i.e. mushrooms, asparagus, or Brussels sprouts)
  • Your choice of protein, cut into chunks (i.e. chicken breast, beef, pork, tofu, tempeh)
  • 2 medium zucchinis, spiralized OR 1 medium spaghetti squash OR chickpea pasta for a true paleo dinner
  • Pinch of salt and pepper

Directions:

  1. If using chickpea pasta, begin to prepare by following the package instructions.
  2. Preheat a non-stick pan to medium heat for 5 min (if using a stainless steel pan, sprinkle water on the pan, it should roll around, not sizzle away).
  3. When the pan is hot, add 1 Tbsp of oil and let the oil heat up for 1-2 minutes. Add onions and garlic (if you prefer a strong garlic taste, add garlic closer to the end of cooking).
  4. When the onion begins to look slightly transparent, add remaining vegetables (if using mushrooms or spinach, you’ll want to add these after the harder vegetables are slightly more tender and animal protein has cooked on the outside). Add ½ tsp of salt and pepper.
  5. Add choice of protein, cooking until desired or until there is no sign of blood in the meat. If using zucchini, add the zucchini noodles and continue to cook for 1 more minute.
  6. Serve with your choice of noodles, pasta sauce, salt and pepper to taste.
paleo-dinner-meatballs

AIP Meatballs

Meatballs are a staple comfort food that very often contain cheese, gluten, and eggs to help them stick together. The following recipe excludes these ingredients and is so delicious and easy to make, making roughly 20 meatballs (depending on their size).
No ratings yet
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Main Course, Side Dish
Cuisine Italian
Servings 20 meatballs

Equipment

  • Oven

Ingredients
  

  • 1 medium Yellow onion
  • 2 Tbsp Nutritional yeast
  • t tsp Salt
  • 6-8 cloves Garlic finely minced
  • 1/2 cup Almond or oat flour
  • 2 lbs Lean ground beef or turkey
  • 1 Tbsp Extra virgin olive oil
  • 1/2 tsp Italian seasoning (optional)

Instructions
 

  • In a large bowl, combine onions, nutritional yeast, salt, garlic, flour, and Italian seasoning (if using) until well combined.
  • Add the meat, mixing with clean hands until well combined.
  • Roll the mixture into balls and place on a rimmed baking sheet lined with parchment paper, and drizzle with olive oil.
  • Roast in the oven for 20-25 minutes or until golden brown and there is no sign of blood when cut in half.
  • Remove from the oven, and serve with pasta and sauce of your choice.
Keyword AIP meatballs, meatballs, paleo meatballs, Wahls Diet recipe
paleo-pesto

Dairy Free Pesto

Pesto is another favorite that is typically made with Parmesan cheese. With the use of nutritional yeast, this recipe doesn’t sacrifice that cheesy and creamy flavor we all love about a good pesto.
No ratings yet
Prep Time 15 mins
Blending time 5 mins
Total Time 20 mins
Course Side Dish
Cuisine Italian
Servings 16 Tbsp

Equipment

  • 1 Small blender or food processor

Ingredients
  

  • 2 cups Fresh basil, packed
  • 1/2 cup Fresh parsley
  • 3 Tbsp Pine nuts or sunflower seeds
  • 3 large Garlic cloves, peeled
  • 2 Tbsp Lemon juice
  • 3-4 Tbsp Nutritional yeast
  • 1/4 tsp Sea salt plus more, to taste
  • 2-3 Tbsp Extra virgin olive oil
  • 3-6 Tbsp Water plus more, if needed

Instructions
 

  • Using a food processor or small blender, add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend on high until a loose paste forms.
  • Gradually add olive oil while continuing to mix, scraping down sides of the food processor as needed.
  • Next, add 1 Tbsp of water at a time until a thick but pourable sauce is created.
  • Taste and adjust flavor as needed, based on preference.
  • Add on top of your noodles and veggies and enjoy!

Notes

Store leftovers covered in the fridge for up to 1 week, or up to one month in the freezer (store in an ice cube tray for convenience).
Keyword AIP pesto, Dairy-free pesto, paleo pesto

Stir fry’s are a perfect staple in any home. Cook up some cauliflower rice to have a true paleo dinner, sauté some veggies, add some spices and voilà!

 

Stir fry seasonings can vary, but most typical stir fry’s are made using garlic, onion, cayenne or red pepper flakes for spice, and gluten free soy sauce (like tamari or coconut aminos).

 

Use the following recipe template next time you’re craving stir fry.

paleo-stir-fry

Ingredients Template:

(serves 2-4)

  • 1-2 Tbsp of avocado oil, coconut oil, or clarified butter/ghee
  • 1 medium onion
  • 3+ cloves of garlic (as per taste preference)
  • 1 cup color (choose something with crunch, like snap peas or carrots)
  • 2 cups cup of leafy greens (i.e. spinach or kale)
  • 1 bell pepper (any color)

Paleo Cauliflower Rice

  • 1 medium cauliflower
  • Salt and pepper, to taste
  • Juice from ½ lime
  • Your choice of protein, cut into chunks (i.e. chicken breast, beef, pork, tofu, tempeh)
  • Optional: Small chunk of ginger, peeled and minced (½ an inch or just over 1cm)

Seasoning:

  • 1 tsp cayenne
  • Sprinkle of red pepper flakes
  • 3 Tbsp of tamari
  • ¼ cup of water
  • 1 tsp of salt
  • 1 tsp of pepper
  • (Optional: ½” cube of ginger, peeled and minced)

Directions:

Paleo Cauliflower Rice

  1. Prepare cauliflower rice by drying it well, chopping it into pieces and discarding only the leaves and placing it into a food processor or blender, pulsing until it has a texture similar to rice. Avoid over-processing the cauliflower because it can become mushy.
  2. Heat a large skillet, and add 1 tsp of oil, and sauté for 3-5 minutes, seasoning with salt, pepper, and lime juice to reduce the bitter taste.

Stir Fry Vegetables

  1. While waiting for the cauliflower to cook, begin preparing your veggies to stir fry.
  2. Preheat a non-stick pan to medium heat for 5 min (if using a stainless steel pan, sprinkle water on the pan, it should roll around, not sizzle away). 
  3. When the pan is hot, pour ½ – 1 Tbsp of oil and let the oil heat up for 1-2 minutes. If using meat, add to the pan, cooking until desired or until there is no sign of blood in the meat. If using tofu or tempeh, you will add this in a later step.
  4. Add onions and garlic (if you prefer a strong garlic taste, add garlic closer to the end of cooking).
  5. When the onion begins to look slightly translucent, add remaining vegetables and tofu/tempeh (if using mushrooms or spinach, you’ll want to add these once the harder vegetables are slightly more tender and animal protein has cooked on the outside).
  6. Add seasoning and bring to a boil for 1 minute, stirring frequently.
  7. Remove from heat and serve with cauliflower rice for a perfect paleo dinner.

Instant pots are a game changer for anyone looking to enhance flavor while saving time and energy! Once you’ve added the key ingredients you can sit back, relax and wait for the timer to go off.

aip-butter-chicken

Dairy Free Butter Chicken

Butter chicken is a favorite among many, but often contains yogurt, butter, and other ingredients that are not Wahls Protocol® or AIP compliant.
The following recipes can be cooked on the stove-top or in your instant pot.
No ratings yet
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine Indian
Servings 6

Equipment

  • 1 Stove or Instant Pot

Ingredients
  

  • 2 Tbsp Olive oil
  • 1 large Yellow onion
  • 4-5 cloves Garlic
  • 1 Tbsp Grated ginger
  • 1 Tbsp Ground Turmeric
  • 1 Tbsp Garam Masala
  • 1/2 tsp Ground cumin
  • 1 tsp Chili powder
  • 1/4 tsp Red pepper flakes
  • 1/2 tsp Ground cinnamon
  • 2 tsp Lime juice
  • 1 medium Carrot, diced
  • 1 medium Red bell pepper, diced
  • 1 cup Cauliflower florets, broken up into bite-size chunks
  • 2 lbs Boneless skinless chicken thighs, or tofu cut into 1-inch chunks
  • 1/2 tsp Sea salt
  • 1/4 tsp Ground black pepper
  • 15 oz Canned coconut milk
  • 15 oz Canned tomato sauce
  • Chopped cilantro
  • Cauliflower rice, brown basmati rice, or quinoa

Instructions
 

  • Heat your Instant Pot or large skillet over medium-high heat/sauté setting and add the olive oil.
  • Once the Instant Pot/skillet is heated, add the onion and garlic. Briefly sauté until fragrant.
  • Add the ginger, turmeric, garam masala, cumin, chili powder, red pepper flakes, cinnamon and lime juice, stirring until spices are toasted and fragrant.
  • Add the carrots, red pepper and cauliflower, and sauté until the vegetables are slightly soft.
  • Season the chicken or tofu pieces with salt and pepper and add them to the Instant Pot with the vegetables, stirring well until chicken or tofu is cooked.
  • Add the tomato sauce and coconut milk, stirring well until combined.
  • Reduce the heat to medium and cover the Instant Pot, letting the chicken cook thoroughly (about 15 minutes). Remove the lid and cook for an additional 5 minutes, allowing the sauce to reduce.
  • Serve over cauliflower rice (for a paleo dinner), or cooked rice or quinoa with some fresh cilantro.
Keyword AIP recipe, dairy free butter chicken, Paleo recipe, Wahls Diet recipe
paleo-aip-stew

Quick Moroccan Stew

Short on time? This Moroccan stew recipe can be prepared and cooked in your instant pot within 30 minutes and offers 4 servings.
No ratings yet
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine Moroccan
Servings 4

Equipment

  • 1 Instant pot

Ingredients
  

  • 1 large Yellow onion
  • 2 Tbsp Extra virgin olive oil
  • 5 cloves Garlic, crushed and chopped
  • 2 tsp Ground cinnamon
  • 1 tsp Ground cumin
  • 1/4 tsp Cayenne pepper or red pepper flakes
  • 2 1/2 tsp Ground paprika
  • 15 oz Canned tomato, chopped
  • 400 g Canned chickpeas
  • 2 tbsp Dried currants
  • 10-12 pieces Sundried tomatoes
  • 1 cup Spinach
  • 3 1/2 cups Chicken, vegetable, or mushroom stock
  • 1 pinch Salt
  • 1 pinch Black pepper
  • 1 medium Cauliflower (for cauliflower rice)
  • Cilantro

Instructions
 

  • Preheat the Instant Pot by turning on the sauté setting.
  • Once preheated, add the onion and olive oil and cook for 2-3 minutes. Add the garlic and spices and stir for 30 seconds., then stir in the rest of the ingredients. Then turn off the sauté setting.
  • Place the lid on top of the instant pot and lock it. Set the Instant Pot to high for 10 minutes.
  • When ready, turn the steam valve to sealing and the Instant Pot will become pressurized and start cooking. Once the timer goes off, wait several minutes for the pressure to release. Then point the sealing valve to vent to release the steam.
  • Open the lid and stir the stew, letting it sit for 5 minutes before garnishing with some fresh cilantro. Serve with side of cauliflower rice (for a paleo dinner), brown basmati rice, or quinoa.
Keyword AIP diet, Moroccan Stew, Paleo diet, Paleo dinner recipe, Paleo Moroccan Stew, Wahls Protocol recipe

Paleo appetizers are a great way to add a little more of each vegetable group into your day in a more diverse way. With roasted veggies, salads, and soups, you’ll be sure to get a little extra nutrition in with your paleo dinner, quickly and easily!

baked-paleo-dinner

We all have days when we don’t have the time or energy to cook. Don’t fret, we’ve got you covered!

 

Oven meals and appetizers are the best because all you have to do is chop some veggies into large chunks, cook your protein on the stove or arrange onto a skewer, and add some simple spices. 

 

Use the following template to build a super simple, nutritious and delicious meal loaded with all your favorite veggies!

 

Basic structure:

  • 1 cup of sulfur veggies (i.e. onions, asparagus, Brussels sprouts, broccoli, garlic cloves are all great)
  • 1 cup of color (i.e. peppers, carrots, beets, yam/sweet potato)
  • 1 cup of leafy greens (i.e. kale, collards, or beet greens)
  • Choice of protein (i.e. chicken breast, beef, pork, tofu, tempeh)
  • Choice of spices
  • Pinch of salt and pepper
  • 1-2 Tbsp olive oil

Directions:

  1. Preheat oven to 350F. 
  2. While waiting for the oven to preheat, wash and chop vegetables into large chunks, remove stems from leafy greens and break into large pieces, and cut protein based on your chosen cooking method.
  3. Place chopped veggies on a glass or ceramic casserole dish (or you can use non-stick, but these materials often contain toxins).
  4. If adding protein to skewers, cut into bite-sized cubes, or if baking without skewers, cut protein into strips. You may also choose to cook protein on the stove on medium heat with avocado oil or coconut oil if you prefer until there is no sign of blood or lightly browned (if using tofu), adding salt and pepper to taste.
  5. Drizzle olive oil over the food to be baked, and place in the oven. Cooking time will vary based on vegetables chosen. Some vegetables may be finished cooking before others (i.e. beets, yams and carrots take longer than peppers and onions), so you will need to remove them, allowing others to continue baking.
  6. As a rule of thumb, if you can put a fork through it, it’s done! Serve with the chosen protein.

The most satisfying salads are the ones packed with proteins, healthy fats, and veggies to create a more satisfying texture and flavor experience.

 

Let’s start with the basics: Add 2 cups of leafy greens per person (arugula, purple or green lettuce, or field greens).

 

The extras: 

  • Add in sprouts, cabbage, or fresh wide-leaf herbs (i.e. mint and basil).
  • Add in your favorite vegetables (i.e. tomato, cucumber, carrots, asparagus, onion, snap peas, cooked yams, grated beets, etc.).
  • Top with hemp hearts, nutritional yeast.
  • Add healthy fats, like your favorite nuts (i.e. walnuts, almonds, cashews, etc.), and seeds (i.e. sunflower, pumpkin, sesame), and avocado.
  • Add in protein (i.e. nuts, cooked grilled or cooked chicken, beef, or salmon, grilled tofu or marinated tempeh)
  • Dress with extra virgin olive oil and your favorite vinegar (i.e. apple cider vinegar, balsamic vinegar, wine vinegar, etc.)

Soup is an easy-to-make and totally nourishing meal that contains a concentration of nutrients present in the vegetables being cooked.

 

Most soups can be easily made dairy free and gluten free, but consider using full-fat coconut milk (typically sold in cans) as a replacement in cream-based soups and bisques. Use the following template when preparing your soup.

 

Ingredients:

  • Fat/oil of your choice (coconut oil, avocado oil, beef tallow, or clarified butter/ghee)
  • 1 Medium onion, diced
  • 2 parsnips, chopped
  • 3-5 garlic cloves, crushed
  • 2 celery stalks, chopped
  • 2 medium carrots, chopped
  • Any additional vegetables you would like to include, chopped
  • Protein of choice (stewing beef, chicken, fish, firm tofu or beans are commonly used)
  • 1 cup chopped parsley
  • Preferred spices (thyme, bay leaf, oregano are all great options)
  • Salt and pepper

Directions:

  1. Heat a large soup pot over medium heat.
  2. When the pot is heated, add 1 Tbsp of an oil/fat of your choice (coconut oil, avocado oil, beef tallow, or clarified butter/ghee). Sauté your aromatic vegetables (onion, parsnip, garlic, celery, carrot) for a few minutes.
  3. If using meat, add to the pot of vegetables and sauté until cooked on the outside.
  4. Add your broth (homemade bone broth, vegetable broth, mushroom broth, etc.), and spices to the pot after the vegetables and meat have been sautéed.
  5. Add any additional chopped veggies, beans, or tofu.
  6. Taste and add additional spices, salt and pepper if needed.
  7. Allow to simmer for an hour or two.
  8. Taste and add seasonings as required. 
  9. Serve and enjoy!
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