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17 Best Nightshade-free Recipes

May 20, 2023 Modified May 22, 2023 By Nicole Charles Leave a Comment
This post may contain affiliate links.

Can’t eat nightshades? Following the AIP diet and wondering how to substitute potatoes or tomatoes in your favorite dishes like fries or lasagna? No problem! These 17 paleo recipes are so delicious and full of flavor, you won’t miss the nightshades!

black cast iron skillet with lamb meatballs in nomato sauce with chopped parsley and a wooden spoon

But first, you might be wondering…

What are nightshades?

Nightshades are members of the Solanaceae botanical family which includes a wide range of flowering plants. There are thousands of edible and inedible plant species in the nightshade family. You may be familiar with some inedible varieties like belladonna or “deadly nightshade” and tobacco.

Nightshades Vegetables List

Common edible nightshade vegetables and fruits include:

  • Ashwagandha
  • Bell Peppers/Sweet Peppers
  • Cape Gooseberries/Ground Cherries (but not regular cherries)
  • Cocona
  • Eggplant
  • Garden Huckleberries (these are not the same as regular huckleberries)
  • Goji Berries/Wolf Berries
  • Hot Peppers & Red Spices (like chili peppers and chili based spices, habañeros, jalapeños, red pepper, cayenne, and paprika)
  • Kutjera
  • Naranjillas
  • Pepinos/Melon Pear
  • Pimentos
  • Poblano
  • Potatoes (all varieties including red and white potatoes. Sweet potatoes are NOT nightshades).
  • Tamarillos
  • Tomatillos
  • Tomatoes

Some people may need to avoid nightshades due to a sensitivity, allergy or an autoimmune disease. While nightshades can be healthful for many people, they can aggravate chronic illness and inflammation for others. Elimination protocols like the AIP diet can help determine whether or not you may have a nightshade intolerance.

If you are avoiding these foods, remember to also avoid all by-products and derivatives that may contain these ingredients. For example, many curry powders contain nightshade spices; marinara and ketchup are tomato based, and potato starch can often be found as a thickener in many soups.

Easy substitutions

Although it may seem daunting, there are some easy ways to replace nightshades in your diet.

  • Potatoes – Root, tuber and starchy veggies like sweet potatoes, yams, carrots, parsnips, beets and squashes are all excellent swaps for the hundreds of potato varieties. They can be prepared in much the same way as you would potatoes, like in a mash, roasted or baked, etc.
  • Eggplant – Beets, carrots, zucchini, cauliflower and butternut squash are all great substitutes for eggplant.
  • Bell peppers & Tomatoes – Zucchini and other squashes are also great subs for these fruits.
  • Ketchup – Try some homemade AIP-compliant condiments like this tamarind sauce or this sweet and sour dipping sauce.

Whether you’re following the AIP diet or you have a nightshade intolerance, you may need to avoid nightshades. But you don’t need to miss out on any of the flavor of your favorite foods like spaghetti and meatsauce or tacos! These 17 nightshade-free recipes are easy and delicious options for breakfast, lunch, dinner and snacks.

17 Best Nightshade-Free Recipes

Here's a collection of 17 delicious recipes without nightshades.

Classic Nomato Sauce (AIP)

This vegan and AIP "Nomato Sauce" tastes just like the real deal and is SO versatile! Use it any way that you'd use tomato paste or sauce.

Herbed Vegan Potato Salad

White sweet potatoes are the perfect swap for regular white potatoes in this delicious no-mayo nightshade-free potato salad.

AIP Stuffed Sweet Potato Cakes

These savory sweet potato cakes are perfect for breakfast, lunch or dinner!

Sweet Potato Lasagna (AIP)

This is the BEST gluten-free, nightshade-free lasagna!

Gluten Free Pizza Rolls (AIP, Paleo)

These tomato-less pizza rolls are perfect as appetizers, snacks or fun dinners!

Paleo Chili (AIP, Nightshade free)

You won't miss the nightshades in this flavorful AIP Chili!

AIP/Paleo Minestrone Soup (Nightshade-free)

This nightshade-free minestrone is hearty and so flavorful!

Green Banana Fries (AIP, nightshade-free)

These nightshade-free fries are crispy, delicious, and the BEST AIP fries ever!

AIP Sweet Potato Hash with Bacon and Kale (Paleo, Egg-free)

This nightshade-free hash is an easy and delicious one-pot breakfast!

Chicken Tacos

These nightshade-free Chicken Tacos are a great option for breakfast, lunch or dinner!

Fish Tacos with Mango Salsa

You'll be hooked on these nightshade-free Fish Tacos!

Moroccan-inspired Lamb Meatballs

These Moroccan-inspired Lamb Meatballs have no nightshades and ALL the flavor!

Cucumber Mango AIP Salsa (Nightshade-free)

A fresh and bright nightshade-free salsa!

Coconut Curry Salmon (Paleo, Nightshade-free)

This nightshade-free Thai Salmon Curry is absolutely delish!

Spaghetti and Meat Sauce

This nightshade-free Spaghetti and Meatsauce is the ultimate comfort food!

AIP Lamb Curry with Cauliflower

This Lamb Curry with Cauliflower is nightshade-free, flavorful and so easy to make!

Trinidadian-inspired Beef Stew

A delicious nightshade-free adaptation of Trinidadian Stew Beef

Here are Some More Nightshade-Free Recipes and Resources:

  • 15 Easy Autoimmune Protocol (AIP) Dinner Recipes
  • 15 Grain-Free Dessert Recipes
  • 30-Day AIP Meal Plan
  • Flavorful & Easy Allergy Friendly Recipes (AIP)
  • AIP Diet: Foods to Eat & Avoid

Categories: AIP, All Recipes, Appetizers, Breakfast, Dairy Free, Gluten Free, Lifestyle, Mains, Paleo Tagged With: AIP, dairy-free, gluten-free, nightshade-free, paleo

Previous Post: « The AIP Diet: What Can I Eat on AIP?
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Hi! I’m Nicole, the recipe developer, food enthusiast and photographer behind Heal Me Delicious. Read More

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