Easy Autoimmune Protocol Travel Ideas + Nightshade-free Chicken Tacos Recipe

Being on a limited diet is one thing. But traveling on a limited diet? I have personally avoided getting on a plane and traveling long distances because it is difficult to do so on such a limited diet. It’s not impossible, but the autoimmune protocol is one of the more limited diets which makes traveling very difficult.

The following ideas for snacks and easy meals follow the autoimmune protocol recommended by Dr. Datis Kharrazian.  Some other autoimmune protocols use honey and high-glycemic fruits while his protocol is free of honey and all sweeteners except low-glycemic fruits and stevia if you can tolerate it.

Many foods on the list travel well but some will require refrigeration. The meals will require the use of a simple kitchen and access to a decent grocery store. But they are all simple, using minimal ingredients.

I hope this list is useful for those who are trying to follow the autoimmune protocol by Dr. K. These ideas are not only helpful when traveling, but also for regular days when you are trying to find snacks and easy meals to make.



Easy lunches:

  • US Wellness Meats Wild salmon pouches (don’t need refrigeration)
  • Cut up raw veggies – carrots, cucumber, celery, sugar snap peas
  • Rotisserie chicken from a health food store with only herbs or salt and pepper or make your own. Of course the challenge becomes finding a store that carries organic or even natural rotisserie chicken but it is possible if you are in a denser area.
  • Soup with Bubbies sauerkraut, Imagine organic chicken broth, rotisserie chicken
  • Bubbie’s  regular pickles
  • Other Fermented veggies you can buy
  • Applegate Farms Beef hotdogs
  • Wraps using Paleo Wraps  or romaine lettuce wraps
    • Nightshade-free tacos with avocadoRecipe below!
    • Roasted chicken with easy salad dressing and avocado
    • Meat salads
  • Salads with favorite veggies topped with leftover dinner meat (roast beef or chicken)
  • Meat salads with Bubbies pickles, celery, olives, etc.:
    • Salmon salad
    • Sardine salad
    • Chicken salad
    • Use olive oil, apple cider vinegar, Eden brown mustard and salt and pepper for salads

Easy dinners:

  • Slow cooked chicken
  • Turkey or beef meatballs
  • Turkey sausages
  • Meaty spaghetti sauce with zucchini
  • Slow Cooked Beef roast
  • Lemon baked cod or salmon

Easy sides:

  • Steamed veggies
  • Steamed beets with salad dressing
  • Easy blended soup like pea soup
  • Organic frozen veggies like cauliflower, beets, green beans, peas etc. sautéed or steamed
    • Add coconut oil, coconut butter, or salad dressing to steamed or sautéed veggies
  • Salads with favorite veggies

Easy desserts:

  • Baked apples, pears
  • Sugar-free applesauce
  • Coconut butter with chopped up AIP fruit
  • Smoothies with frozen strawberries or peaches with coconut milk and stevia like a soft sorbet

And here is one recipe for you for your trip for nightshade-free chicken tacos.  Enjoy!

Servings: 4
Prep + Cook = 30 minutes

1 tablespoon coconut oil
1 onion, diced
1 1/3 pounds chicken thigh without skin, cut into chunks
2-3 cloves garlic, minced
1 1/2 teaspoons cumin
1 1/2-2 teaspoons dried oregano
1/2 teaspoon sea salt, to taste
1/4- 1/2 teaspoons black pepper, to taste
1/4 cup fresh cilantro
1 avocado
1/3 cup black olives
8 romaine lettuce leaves, for wraps


1.  Heat the oil to medium heat in a large skillet.  Add the onion and saute for about 8 minutes or until soft and translucent.

2.  Add the chicken.  Sprinkle the herbs, spices and salt and pepper over the chicken evenly.  Allow to cook for about 15-25 minutes, or until chicken is cooked through and no longer pink.  Stir occasionally and continue to cut the chicken up with a spatula if you want smaller pieces.

3.  Enjoy chicken in lettuce wraps with nightshade-free salsa, black olives, chopped cilantro and avocado or guacamole.

Are you looking for more great ideas and recipes for the autoimmune protocol? We have many menu planners and recipes that follow the autoimmune protocol by Dr. Kharrazian.


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  1. Thank you for this! We’re always on the road and travelling, so having quick Nightshade Free snack options are a must!

  2. Hi there, a couple questions please about aip ingredients….does dr K’s aip protocol include spices such as pepper, caprika, cayenne, cumin, etc? I’m confused because I thought they were non allowed items? The applegate hot dogs and sausages have those type of spices in them.
    Thank you!

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