GAPS Diet Recipes & Resources

by Ann Marie Michaels on February 27, 2012

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Looking for recipes for the GAPS Diet? I created an archive of free GAPS Diet recipes and resources on my blog.

You can bookmark this page and come back to it when you are looking for recipes or resources for the GAPS Diet.

What is the GAPS Diet?

The GAPS diet stands for Gut and Psychology Syndrome. It was created by Dr. Natasha Campbell-McBride, who cured her own son of autism. Dr. Natasha wrote the book, Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.

GAPS is a diet that helps people heal from digestive disorders, food allergies, as well as a host of physical, mental and emotional problems.

On the GAPS Diet, you are allowed meat, eggs, fats, non-starchy vegetables, bone broths (chicken, beef and fish stock), and organ meats. The GAPS Diet also includes lots of fermented foods such as yogurt, kefir, sour cream, and naturally fermented sauerkraut. Dairy is restricted at first, and then slowly introduced (most people find that they can overcome dairy allergies).

GAPS Diet Resources

GAPS Diet Books

Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia by Dr. Natasha Campbell-McBride

GAPS Guide (Simple Steps to Heal Bowels, Body and Brain) by Baden Lashkov

Internal Bliss – GAPS Cookbook (Recipes designed for those following the Gut and Psychology Syndrome Diet) Breaking the Vicious Cycle: Intestinal Health Through Diet


Gut & Psychology Syndrome – Gut & Physiology Syndrome 5 Set CDs 2009 WAPF Conference

GAPS Diet Online Cooking Class

Reversing Food Allergies – If you need help getting started on the GAPS Diet, or need help learning to cook or just want inspiration, check out my online cooking class. It’s a 12-week go-at-your-own-pace online class that will teach you everything you need to know to do the GAPS Diet.

GAPS Diet Meal Plans

Grain-free Meal Plan – Cara at Health Home & Happiness offers grain-free meal plans for people on the GAPS Diet. Click here to learn more.

Oh and stay tuned — I am also in the process of launching a monthly meal plan subscription program.

Where to Find GAPS Diet Supplements

You can find supplements for the GAPS Diet on my resources page.

GAPS Diet Recipes

GAPS Diet Basics

How To Make Coconut Flour
How To Make Coconut Milk
How To Make Homemade Chicken Stock

GAPS Diet Appetizers

Bacon-Wrapped Dates
Bacon-Wrapped Scallops
Chicken Liver Mousse
Clam Dip
Deviled Eggs with Salmon Roe
Oysters on the Half Shell

GAPS Diet Beverages

GAPS Diet Egg Nog
Homemade Decaf Chai Tea
Ice Box Iced Tea
Kefir Soda Pop

GAPS Diet Bone Broths

Beef Stock
Bonito Broth
Chicken Stock
Fish Stock
Gelée, or jellied stock
Lobster Stock

GAPS Diet Breads, Muffins & Crackers

Bacon, Egg & Cheese Muffins with Coconut Flour
Coconut Flour Blueberry Muffins
Coconut Flour Bread
GAPS Diet Almond Bread
Grain-free Crackers

GAPS Diet Breakfasts

Bacon, Egg & Cheese Muffins with Coconut Flour
Caprese Omelette
Coconut Flour Blueberry Muffins

GAPS Diet Desserts

Chocolate Coconut Milk Ice Cream
Chocolate Banana Coconut Milk Ice Cream
GAPS Diet Birthday Cake
Gluten-Free,Grain-Free, Dairy-Free, Sugar-Free Brownies
Homemade Jello
Vanilla Kefir Ice Cream

GAPS Diet Fermented Foods & Drinks

Kefir Soda Pop
Lacto-Fermented Dill Pickles
Lacto-fermented Mayonnaise
Lacto-fermented Salsa

GAPS Diet Main Dishes

Chiles En Nogada
Crockpot Pork Carnitas with Guacamole and Sour Cream
GAPS Diet Baked Beans
GAPS Thanksgiving Stuffing
Higado Encebollado: Mexican Liver & Onions
Moroccan Chicken with Lemon and Green Olives
Roast Duck with Cherry Reduction Sauce
Rosemary Grilled Lamb Chops
Tacos de Lengua (Beef Tongue Tacos)
Texas Chili
Tuscan Grilled Pork Chops and Caprese Salad
White Bean Chicken Chili

GAPS Diet Salads

Caprese Salad
Chef’s Salad with Fennel, Apple, Blue Cheese and Roast Beef
Edible Weeds and Sprouts Salad
Italian Chopped Salad
Salad with Scallops

GAPS Diet Sauces, Dressings & Condiments

5-Minute GAPS Gravy
Easy Reduction Sauce
Homemade Thai Fish Sauce
Lacto-Fermented Dill Pickles
Lacto-fermented Mayonnaise
Lacto-fermented Salsa
Vanilla Extract

GAPS Diet Seafood Dishes

Ahi Poke
Ceviche (Video)
King Crab Legs with Drawn Butter
Manhattan Clam Chowder
Mussels (Moules a la Mariniere)
Pesto-Crusted Salmon
Salmon Croquettes with Coconut Mayonnaise
Salmon Teriyaki
San Francisco Dungeness Crab
Tahitian Ceviche

GAPS Diet Side Dishes

GAPS Mashed Potatoes (Fauxtatoes)
Roasted Brussels Sprouts

GAPS Diet Snacks

Easy Homemade Beef Jerky
Homemade Peanut Butter

GAPS Diet Soups

Carrot and Ginger Soup
Chicken Soup
Chilled Cucumber Avocado Mint Soup
Fall Pumpkin Soup
Grass Fed Oxtail Soup
Greek Avgolemono Soup
Minestrone Soup
New England Clam Chowder
Summertime Gazpacho
Tom Yung Goong

GAPS Diet Articles

GAPS Diet Myths
10 Ways To Boost Immunity, 10 Ways To Damage It
Autism Recovery With The GAPS Diet: One Mother’s Story
GAPS Diet Testimonial: Asperger’s Allergies And Asthma
GAPS Snacks
GAPS Diet Thanksgiving Recipes
Healing Autism With The GAPS Diet (Podcast)
Ten Ways To Save Money On The GAPS Diet

Photo credit: Homemade Beef Stock: The Yield by I Believe I Can Fry, on Flickr and

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PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

{ 24 comments… read them below or add one }

Heather :) :) :) February 27, 2012 at 12:55 PM

Holy Moses…that’s a lot of helpful links/information. I think you’re my new best friend :) :) wow, this is great. Thank you ;) :) Love and hugs from the ocean shores of California, Heather :)


Martha February 27, 2012 at 1:24 PM

Looks like a great resource. Thank you!


Mary @ Homemade Dutch Apple Pie February 27, 2012 at 4:06 PM

That’s a great list! I’m just coming off of GAPS (similar to you…adding lots of carbs back to get my body back on track after being too low carb…and LOVING it. Bread, how I missed you :) I have lots of GAPS recipes that I lived on for the last 9 months.


Karen February 28, 2012 at 6:45 AM

Did you see much healing being on the gaps only 9 months?! That just doesn’t seem like enough time, but I know everyone’s bodies are different.


cheeseslave February 28, 2012 at 8:43 AM

Dr. Natasha says the average time for healing on the GAPS Diet is anywhere from 6 months to 3 years.


Jessica February 27, 2012 at 5:01 PM

That was pretty much lovely. Thanks so much!


Maddie Frisch February 27, 2012 at 7:47 PM

Thanks for the resource. We don’t eat only GAPS, but we love the variety it adds to our diet.


City Share February 28, 2012 at 11:32 AM

My parents are just starting GAPS. This will be a great resource for them. Thanks for organizing it all in one place.


Hannah @ Gapalicious March 3, 2012 at 6:21 AM

This is a great list of resources Ann Marie – Thank you!


Nancy March 4, 2012 at 1:41 PM

I’m having to leave GAPS due to thyroid issues/IBS. Based on, I’m needing to eat soluble fiber before each meal (oatmeal, bread, squash, avacado, banana, etc.). I seem to have developed gut issues after being too low carb on GAPS. I’m wondering if GAPS is the only method you know of for curing IBS. I love the recipes and the food but our drains are plugged from my hair falling out. : ) Also, does increasing carbs help hypothroidism or do you recommend a thyroid supplement in addition?


Cathy November 22, 2012 at 8:51 AM

Hi, I am very confused, I have read the book and it says we have to eat the meat. You say discard it. Which is it?


cheeseslave November 23, 2012 at 9:41 AM

Which meat?


Mike January 28, 2013 at 2:24 PM

How do I find some gaps-legal high calorie foods? I can’t tolerate a lot of food yet but need to gain weight on gaps. Thanks


lucie April 10, 2013 at 12:23 PM

How do I find some gaps-legal high calorie foods? My son needs to gain weight, thank you. Lucie


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Dr Corinne July 24, 2013 at 10:14 PM

I have a few really great recipes for GAPS, our favorite was the tangy shrimp soup: and almond or pecan flour bread:


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Donna March 4, 2015 at 9:02 AM

I have a few questions. I am trying to get going on GAPS but…
1-I keep seeing coconut flour and oil in recipes. I HATE, yes HATE the smell, texture, and taste of coconut! IF I buy and use coconut flour will the food taste or smell like coconut? If so, is almond flour the only other choice?
2-IF we do enough fermented milk can we skip the fermented veggies and still get the healing effects of GAPS? We love lots of veggies, but detest fermented ones.
3-I am too skinny and getting skinnier! Also constantly on the verge of fainting from lack of carbs (and NO carrots do not fix it). If I lose any more weight I’ll disappear.
I will do what I have to do for my daughter to get well, and I am NOT a foodie, a cook, or a martyr. I have to find a way to make this doable while still having the strength and time to make a living!
Sorry to complain, but I really need help!


Ann Marie Michaels March 5, 2015 at 8:53 AM

Hi, Donna

1. Almond flour, yes. I don’t know where you’re at with your healing but you may not need to do full GAPS. I healed my gluten intolerance and arthritis by just going off gluten and sugar. I still ate rice, corn, quinoa, and potatoes. It depends on the person…

2. I really recommend a good therapeutic probiotic like BioKult or Corganic’s Gut Pro. Both are available only online. I never did fermented veggies when I was healing – just probiotics. Also fermented kefir, sour cream, even frozen yogurt etc. are all great options!

3. Back to #1. Try including those things and see how you do. For me, I only did the extreme elimination diet for 4 weeks – then I was able to start reintroducing rice and potatoes, etc.


Donna March 5, 2015 at 2:53 PM

Thanks Ann Marie,
Thank you kindly for the reply!
I was motivated to do GAPS to heal my daughter’s hyperthyroid issues. Since I have recently developed asthma and allergy, I’m doing it with her. Besides, when you don’t like cooking who wants to have to cook TWO different diets anyway? :) I think 4 weeks of no carbs and I may disappear! (Thinking of a secret run to the Dairy Queen when she’s not looking so I have the strength to cook more soup for her.)
We’re doing the fermented dairy, so if we can do the probiotics in place of fermented veggies and still get the healing, hey! I’m all for that!
Thanks again.


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