The GAPS Intro Diet – What In the World Do I Eat? {A Recipe Round-Up}

On the GAPS Intro Diet? Wondering what in the world you’re going to eat now? I’ve got you covered, friend.
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If you missed this previous installments of my family’s GAPS Diet Saga, you can check them out here:

By far, the most daunting part of the GAPS Intro Diet is figuring out what you’re going to eat. The beginning stages are so restrictive, you feel like your living off of broth for a couple weeks! And that’s because you are

For those of you who are thinking about going on the GAPS Diet, the recipes compiled here could save your life! Not really... but they can save you quite a bit of stress – which can sometimes feel like the same thing. Before you dive in, let me share with you a few tips that will be invaluable when preparing to go on the Intro Diet.

On the GAPS intro diet? Dress up your dinner while you heal with this easy, immune-boosting chicken gravy. |


Find a close source for grass fed meat. If there’s no way you can afford grass fed, the next best is organic (Trader Joe’s and Costco have good deals on these). If you can’t afford organic, make sure the meat you find is hormone and antibiotic free. Good quality meat is a MUST on this diet!
Find a close source for pastured, farm-fresh eggs. If you can’t find these, get organic.
Buy some meat, or meat bones a couple weeks before you start the Intro Diet. Turn these into batches of bone broth and stick them in the freezer. You go through broth like crazy on this diet, and if you have a tough time detoxing, you might not feel like cooking all that much!
– If you have a Costco or Sam’s club membership, check to see if they have any organic veggies in bulk.
Learn how to make ghee and yogurt from scratch, if you don’t know how to already. Find a place to get raw dairy, if you can. If not, the next best is non-homogenized, then organic (in my opinion, it can be disputed).
– When it comes down to it don’t get discouraged if you can’t find everything grass fed, or organic, or whatever. Just get the best you can and it’ll be ok. 🙂
Now, onto the recipes…. which I’ve broken down into the different stages of the Intro Diet, for quick reference. 

Easy, delicious, and GAPS Intro Diet friendly, these Spinach & Garlic Meatballs in the Instant Pot are sure to become a family favorite. |



Ginger Tea & Lemonade

Healing Tea



Bring about 2 quarts of water to boil. Turn off heat and add tea ingredients. Cover and steep for about 5 minutes. Stir in honey and serve.

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Veggie Stew



  • 4 carrots
  • 1/2 head cauliflower
  • 1/2 yellow onion
  • 1 zucchini
  • 1 crookneck squash
  • 2 qt. chicken stock/broth
  • 2 T. minced garlic
  • salt and pepper to taste


Chop carrots into thick coins. Cut cauliflower into flowerets (take off the stem) and place in a pot with the carrots. Cover with broth and bring to a boil. Cover, reduce heat to medium, and cook until carrots are fork tender. Chop squash into chunks and add to soup. Continue to cook, uncovered, until squash is soft. Turn off heat and stir in garlic. Serve as is, or with a teaspoon of sauerkraut juice in each serving for extra pizzaz.
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Step-by-step how to make Easy Homemade Yogurt in the Instant Pot! You'll never go back to those silly yogurt makers...


Easy Homemade Yogurt in the Instant Pot(pictured)
Homemade Yogurt(crockpot and thermos method, I use this yogurt maker)

Crockpot Pulled Pork
Egg Drop Chicken Soup 

Tomato Sauce


6 ripe tomatoes
1 c. broth of choice
3 sprigs fresh parsley
5 fresh basil leaves
1 heaping T. minced garlic
salt and pepper to taste


Just cover the tomatoes with water in a medium-sized saucepan. Bring to a boil, then reduce heat and simmer until tomatoes are mushy. Remove tomatoes to blender, along with remaining ingredients. Puree. Store covered in the fridge.

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For all you fellow laborers through stage 3 of the GAPS Intro Diet: these easy Nut Butter Squash Pancakes are for you. You're welcome.STAGE 3 

Fluffy Crustless Quiche (leave off the parmesan for intro)
Nut Butter Squash Pancakes 

Egg Salad with Avocado
Fluffy Crustless Quiche
Turnip & Kale Green Quiche

Nut Butter Freezer Fudge (leave off vanilla)

Juicing is a wonderful way to detox your body and fill it with delicious nutrients, now you can learn how to make delicious juice without a juicer.STAGE 4 

Easy Baked Cod
Easy Marinated Slow Cooker Roast with Caramelized Onions
Easy Homemade Mayonnaise
Garlic & Dill Baked Flounder in Browned Butter
One-Pot Chicken Dinner (note: the variation is not GAPS legal)
Potato-Free Shepherd’s Pie

Potato-Free Schii (Green Borscht)


2-3 T. ghee, olive or coconut oil
1/2 yellow onion
6 large carrots
1 smallish cabbage
1 1/2 c. diced tomato
1 qt. stock of choice
s & p to taste
1/2 t. paprika
1/4 t. dill
1 T. parsley
1 bay leaf
2 heaping T. minced garlic
1/4 c. kraut juice
sour cream or homemade mayonnaise (optional)


Dice onion, cabbage, and carrots. Add onion to large pot, along with ghee. Turn heat to high and caramelize. Reduce heat to low and add cabbage and carrots. Saute veggies until cabbage is tender. Add tomatoes (I like to puree mine first, but you don’t have to), with water, stock, paprika, dill, and bay leaf. Bring to a boil, then simmer until carrots are tender. Remove bay leaf, cool for a few minutes, then stir in garlic and kraut juice. Serve with a dollop of sour cream or mayo.

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Nut Butter Coconut No-Bake Cookies


1/3 c. coconut oil
2 T. raw honey
1/2 c. organic peanut butter
1/4 t. kosher salt
1/4 t. ground ginger


Melt coconut oil over medium low heat. Pour into bowl and stir in honey and nut butter until smooth. Add coconut on top and sprinkle with salt and ginger. Stir until well combined. Place heaping rounded tablespoonfuls of ‘dough’ on a cookie sheet and freeze for about 20 minutes, or until firm. Store covered in the fridge.

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GAPS Intro Diet :: What in the world do I eat?STAGE 5 

Chicken, Cabbage & Carrot Soup
Creamy Squash & Apple Soup
Easy, Grain-Free Spaghetti Squash & Meatballs
Simple Roasted Cabbage
Two Week Grain-Free Menu Plan

Easy Strawberry Fruit Snacks
Homemade Fruit Leathers

For a delicious and healthy treat, indulge yourself with this 2-Ingredient Mango Nice Cream. It's grain-free, sugar-free, vegan, paleo/GAPS-friendly, and completely guilt-free! RaiasRecipes.comSTAGE 6 

Honey Walnut Apple Crisp

Green & Orange Smoothie


  • 1 c. filtered water
  • 1 large carrot
  • 1 large spotted banana 
  • 1/2 avocado
  • 1/4 c. applesauce
  • 2 heaping T. coconut oil


Puree in blender until smooth.

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Creamy Cauliflower White Sauce 

2-Ingredient Mango Nice Cream
Cinnamon Cranberry Chutney
Cinnamon Apple Chutney
Cinnamon Cranberry Applesauce
Honey Kiwi Soft Serve
Quick & Easy Nut Butter Freezer Fudge

Favorite snacks: By the end of the Intro, my kids were basically living off frozen peas, jello made from water kefir and grass fed gelatin, and raisins. These continue to be some of their favorite snacks, which is fine by me, since they’re all super easy!

Coconut Butter Fudge



Puree everything in a blender until smooth. Try not to eat it all as you press and smooth it onto a plate. Freeze until set (about 1/2 hour), then cut into squares. Store in freezer or fridge.

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Pumpkin Kefir Jello



Sprinkle gelatin over coconut milk and let soak. Turn heat to medium low and stir until gelatin is dissolved. Add in honey and pumpkin, and kefir. Pour into 9×9 pan and refrigerate until set.

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On the GAPS Intro Diet? Wondering what in the world you're going to eat now? I've got you covered, friend.

A special thank you to GAPS Diet Journey, GAPS For T2 Diabetes, It Takes Time, Paleo Diet Basics, and The Well Fed Homestead for contributing recipes to this page!

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