These recipes for GAPS diet are about to change everything you thought you knew about healing your gut!
I know what you’re thinking. GAPS sounds… complicated. Restrictive. Maybe even a little scary?
Here’s the truth: it doesn’t have to be! I’ve been cooking GAPS-friendly meals for years, and I’m here to tell you that gut-healing food can be absolutely delicious. Think creamy soups that warm your soul, savory roasted meats that make your taste buds dance, and yes—even treats that satisfy those cravings.
Ready to make GAPS actually enjoyable? Let’s dive in!
Table of Contents
Why These GAPS Recipes Will Change Your Life
Here’s what makes these recipes special: they’re designed for REAL LIFE.
I’m not going to give you some complicated 47-step recipe that requires ingredients you can’t pronounce. These are simple, doable recipes that fit into your actual schedule.
Most of these recipes for GAPS diet focus on the Full GAPS protocol—which means you’ve already made it through the introduction phase. Congrats, by the way! That’s huge.
The Full GAPS diet is SO much more flexible than people think. You get to eat amazing things: grass-fed meats, wild-caught fish, tons of vegetables, healthy fats, fermented foods, and even some baked goods made with nut flours.
And honestly? Once you get the hang of it, you might not want to stop eating this way!
What You Need to Know Before You Start
Let’s talk ingredients. The GAPS diet is all about nutrient density and gut healing.
The Star Players:
Your kitchen should always have bone broth on hand. Always! This is your secret weapon for gut healing. Make big batches and freeze it in portions.
Grass-fed meats and wild-caught fish are your protein heroes. Yes, they cost more. But your gut (and your taste buds) will thank you.
Healthy fats are NOT the enemy here—they’re essential! Think grass-fed butter, ghee, coconut oil, olive oil, and animal fats. Load up!
Fermented foods are your gut’s best friend. Sauerkraut, kimchi, kefir (if you tolerate dairy), kombucha—these probiotics are healing gold.
What’s Off the Table:
All grains (yes, even the “healthy” ones—sorry, quinoa!). No potatoes, sweet potatoes, or other starchy vegetables. Sugar is out. Processed foods? Absolutely not.
But honestly? You won’t miss them once you taste how good real food can be.
The GAPS Kitchen: Your New Best Friends
Can we talk about equipment for a second?
An Instant Pot will save your LIFE on GAPS. Bone broth in 2 hours instead of 24? Yes, please! Soups that taste like they’ve been simmering all day in 15 minutes? Sold.
A good slow cooker is your backup hero. Set it in the morning, come home to dinner. That’s the dream.
High-quality knives make veggie prep SO much faster. And trust me, you’ll be chopping a lot of veggies!
Finally, invest in good storage containers. You’ll be batch cooking and meal prepping like a boss.
Healing Bone Broths & Soups (The Foundation!)
These recipes for GAPS diet start with the most important thing: BROTH!
Bone broth is literally the foundation of GAPS healing. It’s packed with collagen, gelatin, minerals, and amino acids that repair your gut lining. Plus, it tastes like a warm hug.
Classic Beef Bone Broth
This is your go-to! Use grass-fed beef bones (knuckle bones and marrow bones work beautifully), roast them first for deeper flavor, then simmer with vegetables, apple cider vinegar, and herbs for 24-48 hours. The result? Liquid gold that gels when cold.
Pro tip: Make a huge batch every weekend and freeze it in ice cube trays for easy portioning!
Healing Chicken Soup
Not your grandma’s chicken soup—though she’d approve! This version uses a whole chicken, tons of vegetables, fresh ginger, and plenty of bone broth. The chicken falls off the bone, the broth is rich and nourishing, and it’s basically medicine in a bowl.
I make this every time someone in my family feels under the weather. Works like magic!
Creamy Butternut Squash Soup
Velvety, comforting, and naturally sweet. You’ll blend roasted butternut squash with bone broth, coconut milk, and warming spices like cinnamon and nutmeg. Top with a swirl of coconut cream and toasted pumpkin seeds.
This one’s fancy enough for dinner parties but easy enough for weeknights.
2-Minute Instant Pot Cabbage Soup
Yes, TWO MINUTES of pressure cooking! This Italian-style soup has cabbage, tomatoes, ground beef (sneak in some liver if you’re brave!), and loads of herbs. It’s budget-friendly AND healing.
Perfect for those “I have no idea what’s for dinner” moments.
Let’s get to the good stuff—the meals that make you forget you’re on a healing protocol!
Perfect Roasted Chicken
This is the recipe you’ll make every single week. A whole chicken, rubbed with herb butter, roasted until the skin is crispy and golden. Use the leftovers for soup and save the carcass for bone broth.
Triple duty cooking? That’s efficiency!
Beef and Veggie Stew
Fork-tender beef, carrots, celery, zucchini, all swimming in rich bone broth. This cooks low and slow (or fast in your Instant Pot!) until everything melts together.
Make it on Sunday, eat it all week. You’re welcome.
Pan-Seared Salmon with Lemon-Dill Sauce
Wild-caught salmon gets crispy skin in a hot skillet, then you make a quick sauce with ghee, lemon, and fresh dill. Serve with roasted Brussels sprouts or sautéed spinach.
Fancy restaurant vibes, zero restaurant prices!
GAPS Burgers
Yes, you can have burgers! Use grass-fed ground beef mixed with finely chopped vegetables, form into patties, and cook in ghee. Top with caramelized onions, fermented pickles, and mustard. Serve “bunless” or on GAPS bread made with almond flour.
These are so good that your non-GAPS friends will want them too.
Slow Cooker Pot Roast
Throw a chuck roast in your slow cooker with bone broth, carrots, onions, and herbs. Eight hours later, you have melt-in-your-mouth meat that practically shreds itself.
This is comfort food at its finest.
Veggie Sides That Steal the Show
Vegetables on GAPS aren’t boring sides—they’re the STARS!
Caramelized Brussels Sprouts with Bacon
Brussels sprouts get crispy and sweet when roasted with bacon fat. Add some crumbled bacon on top because… bacon.
Former Brussels-haters become converts with this recipe. Trust me!
Zucchini Noodles with Pesto
Spiralize zucchini, sauté quickly in ghee, toss with homemade basil pesto (made with olive oil, basil, garlic, and pine nuts). It’s fresh, light, and satisfying.
This is my summer go-to!
Roasted Root Vegetables
Carrots, parsnips, beets, and turnips—roast them all with plenty of healthy fat until they’re caramelized and sweet. The natural sugars in these veggies come alive with roasting.
Colorful, delicious, and packed with nutrients.
Sautéed Greens with Garlic
Spinach, kale, or Swiss chard—sautéed with tons of garlic in ghee or bacon fat. Simple but so flavorful!
This takes literally 5 minutes and transforms any meal.
Fermented Foods (Your Gut’s BFF!)
Okay, fermented foods might sound intimidating. But they’re actually super easy!
Basic Sauerkraut
Cabbage + salt + time = probiotic magic! Massage shredded cabbage with sea salt, pack it in a jar, and let it ferment on your counter for 1-2 weeks. The result is tangy, crunchy sauerkraut that’s LOADED with beneficial bacteria.
I keep three jars going at all times. It’s addictive!
Quick Fermented Pickles
Cucumbers, garlic, dill, and salt-water brine. Let them sit for 3-5 days, and boom—crunchy, probiotic pickles!
So much better than store-bought.
Coconut Milk Kefir
If you can’t do dairy, coconut milk kefir is your answer. It’s tangy, slightly fizzy, and full of probiotics. Use it in smoothies or drink it straight!
GAPS-Friendly Treats (Yes, Really!)
Healing your gut doesn’t mean giving up ALL the good stuff!
Coconut Macaroons
Shredded coconut, egg whites, honey, and vanilla—baked until golden and chewy. These are naturally sweet and completely GAPS-legal!
I make them every week. They disappear in approximately 2.4 seconds.
Almond Flour Cookies
Made with almond flour, butter, honey, and whatever mix-ins you love (chocolate chips made with cacao, nuts, dried fruit). They’re soft, chewy, and totally satisfying.
Apple Cinnamon “Crisp”
Cooked apples topped with a crumbly mixture of almond flour, butter, cinnamon, and a touch of honey. Serve warm with coconut cream.
This tastes like fall in a bowl!
Honey-Sweetened Hot Chocolate
Made with raw cacao powder, coconut milk, and honey. It’s rich, comforting, and feels like a total indulgence.
Perfect for cozy evenings!
GAPS Breakfast Ideas to Start Your Day Right
Breakfast on GAPS can be amazing—you just have to think outside the cereal box!
Veggie-Loaded Scramble
Eggs scrambled with sautéed vegetables (peppers, onions, spinach, mushrooms) in lots of butter or ghee. Top with avocado and fermented salsa.
This keeps you full for HOURS.
GAPS “Porridge”
Made with pureed cooked vegetables (butternut squash works great!), coconut milk, and warming spices. It sounds weird but tastes like comfort food!
Add a drizzle of honey and some chopped nuts.
Breakfast Sausage Patties
Homemade sausage with ground pork, herbs, and spices. Form into patties and pan-fry. Make a big batch and freeze them!
Bone Broth Smoothie
Before you say “ew”—hear me out! Frozen bone broth cubes + berries + banana + coconut milk = a surprisingly delicious smoothie packed with collagen.
It’s my secret weapon for gut healing!
Tips for Success on the GAPS Diet
Let me share some hard-won wisdom from my GAPS journey!
Batch cook like your life depends on it. Seriously. Make huge pots of soup, big batches of bone broth, and lots of extra protein. Future-you will be SO grateful.
Don’t skip the fat! I know we’ve been trained to fear fat, but on GAPS, it’s essential. It keeps you satisfied and helps you absorb nutrients.
Start simple. Don’t try to make fancy recipes every night. Master a few go-to meals first, then branch out.
Listen to your body. GAPS isn’t one-size-fits-all. If something doesn’t agree with you, skip it for now and try again later.
Storage & Make-Ahead Magic
The secret to GAPS success? PREP!
Bone broth keeps in the fridge for 5-7 days, freezer for 6 months. I freeze mine in 2-cup portions in silicone muffin cups—easy to pop out and thaw!
Cooked meats last 3-4 days refrigerated. Roast two chickens on Sunday, use them all week in different ways.
Fermented veggies last for MONTHS in the fridge. They actually get better with time!
Soups and stews are perfect for freezing. Make double batches, freeze half in individual portions for easy meals.
Pro tip: Label everything with dates. Trust me on this one!
Your GAPS Recipe Questions Answered
Can I modify these recipes if I’m still on Introduction GAPS?
Absolutely! Most of these recipes can be adapted for intro. Just stick to boiled/stewed meats instead of roasted, skip any spices you haven’t introduced yet, and make sure veggies are well-cooked. When in doubt, throw it in soup!
How do I make bone broth if I don’t have 24 hours?
Get an Instant Pot! You can make deeply nourishing bone broth in just 2-3 hours under pressure. It’s a total game-changer for busy people on GAPS.
What if I can’t afford all grass-fed and organic ingredients?
Do your best with what you can! Prioritize grass-fed/organic for the foods you eat most often (like meat and bone broth). For vegetables, use the Environmental Working Group’s Clean 15 list to know where conventional is okay.
Can I eat out while doing GAPS?
It’s tricky but possible! Look for restaurants that do simple grilled meats and vegetables. Skip sauces (they often have hidden ingredients), bring your own fermented veggies, and don’t be afraid to ask questions. I always call ahead!
How long should I follow GAPS?
Most practitioners recommend staying on Full GAPS for 18-24 months minimum. But everyone’s different! Some people feel so good they stay on it longer. Others successfully reintroduce foods after a year. Let your symptoms guide you.
More Gut-Healing Goodness
Love these recipes for GAPS diet? You’ll also love:
Now you’ve got everything you need to make GAPS not just doable, but actually DELICIOUS!
Remember, healing takes time. Be patient with yourself. Some days will be easier than others, and that’s totally normal.
The most important thing? These recipes for GAPS diet prove that healing food doesn’t have to be boring. It can be comforting, satisfying, and full of flavor!
Made any of these recipes? I want to hear about it! Drop a comment below and let me know which one’s your favorite. And if you try something new, rate the recipe—it helps other GAPS warriors find the good stuff! ♡
Happy healing, friends!
xo, Marina
Classic GAPS Healing Chicken Soup
Ingredients
Equipment
Method
- Prepare the base: In your large stockpot, melt butter over medium heat. Add onions, carrots, and celery. Sauté for 5-7 minutes until vegetables begin to soften and become fragrant.
- Add chicken and broth: Place whole chicken in the pot. Add bone broth (or water), garlic, ginger, bay leaves, peppercorns, and apple cider vinegar. The liquid should cover the chicken by about an inch.
- Bring to boil and simmer: Bring to a rolling boil over high heat, then immediately reduce to a gentle simmer. Skim off any foam that rises to the surface in the first 20 minutes.
- Cook until tender: Simmer uncovered for 2 hours, until chicken is falling off the bone and meat is incredibly tender. Add more broth or water if liquid reduces too much.
- Remove chicken: Carefully remove chicken from pot and place on cutting board. Let cool for 10 minutes, then shred meat, discarding skin and bones (save bones for another batch of bone broth!).
- Finish the soup: Return shredded chicken to pot. Taste and adjust salt. Add any optional vegetables now and cook for 5-10 more minutes until tender. Stir in fresh parsley.
- Serve: Ladle into bowls. Drizzle with a bit of good olive oil or add a dollop of sour cream (if tolerated). Serve with fermented vegetables on the side.
Notes
- Intro GAPS: This recipe works for Stage 2 and beyond. For Stage 1, make sure all vegetables are very well-cooked and soft.
- Storage: Refrigerate in airtight containers for up to 5 days. Freezes beautifully for up to 3 months.
- Bone broth hack: Use your Instant Pot to make bone broth in 2 hours instead of buying it! The recipe is on my site.
- Flavor boost: Add a strip of kombu seaweed while cooking for extra minerals and umami flavor.
- Make it heartier: Add zucchini noodles in the last 3 minutes of cooking for a more substantial soup.
Nutrition (per serving)
- Calories: 285
- Protein: 28g
- Fat: 14g
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 3g
