Key Lime Pie Parfaits (AIP, Dairy Free)

These Autoimmune Paleo (AIP) friendly key lime pie parfaits are creamy and refreshing. They’re nut free, gluten free, and dairy free, and full of flavor. Make in a mason jar to store easily and take as guilt free breakfast on the go, or indulge with one as an after dinner treat.

I recently began round #3 of the Autoimmune Protocol (AIP) diet. If you’re not familiar with AIP, it’s a nutritional protocol that focuses on eliminating common triggers for those suffering from an autoimmune disease. On top of being completely Paleo (diary, corn, soy, legume, gluten, and grain free), AIP also eliminates other common (and incredibly tasty) foods like chocolate, coffee, nightshade veggies/spices, and nuts.

During my first successful round on AIP I identified 5 ways to rock the AIP transition. Well, it’s been two years since I wrote that post and I finally realized I missed a pretty crucial tool to have in your arsenal when planning to rock a successful transition into the diet – a plethora of healing, AIP friendly dessert recipes.

Since this diet is meant to be a healing protocol, desserts that include 100% AIP compliant ingredients in the form of sugar and starches don’t quite fall into the the “healing” category. Now I’ll be the first to admit that I included plenty on those “not-so-healing” dessert recipes during my first round of AIP, so this time I wanted to challenge myself. For the next couple of months following AIP, I plan to share a new, healing recipe every week (you can follow along with my journey on Instagram [@grassfedsalsa], and my blog).

So, here’s to my AIP healing recipe #1, Key Lime Pie Parfaits.

AIP Key Lime Pie Parfaits

These parfaits have about 1 Tbsp of sugar in each jar (in the form of coconut sugar and pure maple syrup), and I try to only eat 1/2 the jar at a time. Now I realize a tablespoon of sugar sounds like quite a bit, so let’s look at the breakdown.

One tablespoon of sugar comes out to roughly 12 grams of sugar/carbs and 50 calories. One medium sized apple has about 14 grams of sugar, 19 carbs, and about 75 calories. Don’t get me wrong, I’m not saying that these parfaits are an excuse to eat dessert in place of fruit, but I wanted put into context that 1 Tbsp of sugar really isn’t so much.

On top of being relatively low in sugar, especially for a dessert, these Key Lime Pie Parfaits are also high in fiber, healthy fats, prebiotic fiber from the xylitol, and gut healing gelatin. I don’t feel bad whatsoever about including 1/2 a parfait with my breakfast, and finishing off the jar after dinner. Without further ado, let’s get to it!

Key Lime Pie Parfaits (AIP, dairy free)

Makes 6 medium sized parfaits

Ingredients For Layering

1 batch crumble (below)
1 bath key lime filling (below)
1 batch of Coconut Whipped Cream (learn how to make whipped coconut cream in 30 seconds here)
1/3 cup fresh blueberries (optional)
2 Tbsp lime zest

Method For Layering

1. Divide crumble among 6 jars. I spooned 3 rounded tablespoons into the bottom of each jar and had a bit left over for layering.
2. Spoon about 1/4 cup of filling (give or take) on top of crumble in each jar. Add a layer of blueberries on top of filling.
3. Depending on the height of your jars, you make want to add a additional layer of crumble.
4. Top with 2-3 Tbsp coconut whipped cream, along with several fresh blueberries and lime zest for garnish.

Crumble (base)

Ingredients

2/3 cup tigernut flour (find organic tigernut flour here)
2/3 cup finely shredded coconut
1/4 cup coconut sugar (find organic coconut sugar here)
1 tsp sea salt
1 Tbsp pure, grade B maple syrup (find organic grade B maple syrup here)
3 tbsp Epic beef tallow (find it here)

Method

1. Stir together the flour, coconut, coconut sugar, and sea salt in a medium sized bowl.
2. Add maple syrup and beef tallow to the flour mixture, and combine with a fork until crumbly.

Filling

Ingredients

Juice of 4 limes
2 medium avocados
1/2 cup coconut butter (find organic coconut butter here)
1 Tbsp grass-fed gelatin (find pasture-raised beef gelatin here)
1/4 cup xylitol (find non-GMO xylitol here)
2 cans coconut cream (find it here)
1 Tbsp pure, grade B maple syrup (find organic grade B maple syrup here)

Method

1. Combine all ingredients in a high powered blender or food processor until smooth.
2. Place in the fridge for the mixture for 15-20 minutes to thicken slightly. You’ll want to make sure to keep the mixture from resting too long, as it starts to set after about 30 minutes. In the meantime, begin making the crumble.

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