Let’s be honest — we all miss pizza. That crispy crust, that rich tomato sauce, that comforting smell filling the kitchen. But when we’re following the Autoimmune Protocol (AIP), traditional pizza sauce is off the table. Why? Because it’s loaded with nightshades like tomatoes, peppers, and paprika — all of which can trigger inflammation.

But here’s the good news: we don’t have to give up that pizza feeling. We just need to get creative. And that’s exactly what this AIP pizza sauce recipe does — it brings the same depth of flavor and satisfaction, but in a totally AIP-compliant way.

The AIP diet is designed to reduce inflammation and heal the gut by removing foods that may trigger autoimmune responses. Tomatoes, along with other nightshades like peppers, eggplants, and potatoes, contain compounds called alkaloids and lectins, which can irritate the gut lining.

So even though tomatoes are nutritious, for those of us following AIP, they’re temporarily out. But that doesn’t mean flavor has to go out with them.

When we remove tomatoes, we need to replace both their acidity and their sweet depth. That’s where ingredients like carrots, beets, and sweet potatoes come in. They give us that gorgeous red color and the natural sweetness we crave.

The secret lies in balancing flavors: we’ll use a mix of root vegetables, herbs, and a touch of vinegar or lemon juice to get that “tomato-like” brightness.

Let’s dive in and make it!

Here’s what you’ll need for a small batch (perfect for 1–2 pizzas):

• 2 medium carrots, peeled and chopped
• 1 small sweet potato, peeled and cubed
• 1 small beet, peeled and diced (optional, for color)
• 2 cloves garlic, minced
• 1 small onion, chopped
• 1 tablespoon extra virgin olive oil
• 1 teaspoon sea salt (or to taste)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 tablespoon apple cider vinegar or lemon juice
• 1/2 to 3/4 cup water or bone broth (depending on desired consistency)

Optional flavor boosters (AIP-friendly):

• A pinch of garlic powder
• A tiny splash of coconut aminos for umami
• Fresh parsley or rosemary

In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic. Cook until they’re soft and fragrant — about 5 minutes.

This step is where the magic starts. The goal isn’t to brown the onion, just to make it tender and sweet.

Add the carrots, sweet potato, and beet. Stir to coat them with the oil and onion mixture. Cook for another 3–5 minutes, letting the vegetables slightly caramelize.

Pour in the water or bone broth. Bring it to a gentle boil, then reduce the heat and simmer for 15–20 minutes, or until all the vegetables are tender.
Your kitchen will smell incredible by now — earthy, slightly sweet, and fresh.

Transfer everything to a blender (or use an immersion blender directly in the pot). Blend until you get a smooth, thick sauce.
If it’s too thick, add a splash more liquid. The texture should resemble regular tomato sauce.

Now stir in your herbs, salt, and vinegar or lemon juice. Taste and adjust — maybe a bit more salt, or an extra dash of oregano if you love that classic pizza aroma.

Allow the sauce to cool slightly before spreading it on your pizza crust. As it sits, the flavors deepen beautifully.

This sauce is versatile — not just for pizza!

Here are a few delicious ways to enjoy it:

• Spread it on an AIP-friendly pizza crust (like cassava or plantain-based dough).
• Use it as pasta sauce with zucchini noodles or spaghetti squash.
• Serve it with meatballs for a comforting dinner.
• Add it to soups or stews for a tomato-like flavor boost.

It also freezes really well! Store portions in small jars or silicone molds, and thaw as needed. That way, you always have an AIP-friendly sauce ready to go.

If you want a richer flavor, roast your vegetables instead of boiling them. Roasting brings out natural sweetness and adds a lovely depth to the sauce.

Want a bit of tang? Use lemon juice instead of apple cider vinegar.

Craving that umami kick we usually get from tomatoes? Try adding a small splash of coconut aminos or even a spoonful of roasted garlic puree.

Pro tip: Let the sauce sit overnight in the fridge — the flavors meld and become even more complex.

This AIP pizza sauce is:

• ✅ 100% nightshade-free
• ✅ Gut-friendly and anti-inflammatory
• ✅ Naturally sweet and full of flavor
• ✅ Vegan and paleo-compliant
• ✅ Perfectly freezer-friendly

Most importantly, it brings back that nostalgic pizza experience without pain or guilt.

And let’s be honest — when we’re on a restrictive diet like AIP, finding ways to enjoy old favorites again feels like a victory.

If you’re ready to go all in, here’s how we like to build our pizza:

1. Start with an AIP crust — cassava flour or green plantain crusts work beautifully.
2. Spread a generous layer of this AIP pizza sauce.
3. Add toppings like:
   • Sliced mushrooms
   • Cooked chicken or turkey
   • Caramelized onions
   • Sautéed spinach or kale
4. Drizzle with olive oil and bake until crispy.

Top it with a sprinkle of fresh herbs, and you’ve got a comfort meal that’s 100% compliant and absolutely delicious.

• Fridge: Keeps up to 5 days in a sealed jar.
• Freezer: Lasts up to 3 months.
• Reheat: Gently warm over low heat, adding a splash of water if it thickens too much.

Meal prep lovers — this one’s for you. Make a big batch on Sunday, and you’ll have sauce for pizzas, soups, and even veggie bowls all week long.

Following the AIP diet doesn’t mean we have to give up joy in our food. It just means we have to reinvent it a little.

This AIP pizza sauce is proof that healthy can still be hearty, flavorful, and satisfying. It’s a reminder that even when we take things out of our diet, we can still find new ways to bring comfort and flavor back in.

So next time that pizza craving hits — grab your blender, some root veggies, and make this sauce. You’ll rediscover that warm, homemade, pizza night feeling all over again.

Enjoy your meal! 🍕

Can’t wait to hear how yours turned out — drop me a comment below!

Thanks for being here! If you enjoyed the recipe, don’t forget to share it with your friends.

And if you’re still hungry for more, take a look at our earlier recipes — you might just find your next favorite!

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