GAPS Diet Recipes: 7 Meals You Can Easily Whip Up

Learn about GAPS condition and read about delicious GAPS diet recipes that will aid in alleviating mental and physical conditions.

GAPS Diet Recipes

GAPS the initials that stand for the condition called Gut and Psychology Syndrome, and following GAPS diet recipes in this article will help alleviate its persistent symptoms. To begin, GAPS was made by author Dr. Natasha Campbell-McBride who wrote the book “Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.”

It was developed by Dr. Campbell-Mcbride after she worked with many child and adult patients going through psychiatric disorders such as ADHD, depression, autism, bipolar disorder, and other psychological problems. The diet is one that helps patients who not only suffer mentally but those that also have physical conditions, food allergies, as well as digestive disorders.

With the GAPS diet and the GAPS diet recipes, you can consume fats, eggs, meats, organ meats, no-starch veggies, and bone broths (fish, beef, and chicken stock) which are most popular. Additionally, the GAPS diet offers a wide range of healthy food selections such as kefir, yogurt, fermented sauerkraut, and sour and cream. In addition, you must first know that dairy products are prohibited in the GAPS diet early stages but will later be allowed as part of the diet. Learn about some tasty recipes which help with several physical and psychological conditions.

Bacon and Egg Coconut Flour  + Cheese Muffins

(Creates 6 pieces)


  • 1/4 tsp. sea salt
  • 1/4 tsp. aluminum-free baking powder
  • 2 tbsps. bacon grease
  • 3 tbsps. coconut flour
  • 1/2 cup of cheddar cheese
  • 4 pastured or organic eggs
  • 8 bacon organic strips
  • Butter/lard (if you need to grease the muffin tin)

Preparation instructions:

  1. Preheat your oven to the 400-degree mark.
  2. Fry the bacon in a pan until crisp and put aside for later.
  3. Whisk the eggs, drippings of bacon, and salt together in a mixing bowl.
  4. Combine the baking powder and coconut flour and mix until the lumps disappear.
  5. Food process the cheese and bacon until crumbled properly, then stir this into the batter.
  6. Your choice to use paper inserts or grease the muffin tin using butter/lard.
  7. Pour the batter into the muffin tin and let bake for about 15 minutes.

Caprese Salad


  • Sea salt
  • Freshly ground black pepper
  • Basil, fresh, ideally organic (1/4 cup packed)
  • 3-4 tbsps. Organic olive oil or extra-virgin oil 
  • 1-lb  mozzarella (preferably from grass-fed cows)
  • 2-lb or 4-lb large tomatoes (preferably homegrown, organic, or heirloom tomatoes)

Preparation instructions:

  1. Slice the tomatoes into half-inch sizes.
  2. Slice the mozzarella into half-inch sizes.
  3. Using a wide platter, arrange the mozzarella slices, basil leaves, tomatoes in an alternating pattern.
  4. Sprinkle with some olive oil.
  5. Season with fresh ground pepper and sea salt.

Note that this salad requires very fresh ingredients from the tomatoes, basil leaves, the mozzarella.

Broccoli Beef Soup


  • Salt
  • 1 cup of broccoli
  • 2 Leeks
  • Ground beef (make into salted meatball shapes)

Preparation instructions:

  1. Salt broth in a huge pot.
  2. Slice the leeks very thinly then add to the pot.
  3. Cut broccoli. Set aside.
  4. Allow simmering for at least 10 minutes. 
  5. Place in the cup of cut broccoli then the meatballs.
  6. Allow to cool for at least 7 minutes, or until you notice it is well done.

Creamed Cauliflower w/ Beef


  • Salt
  • A few cloves of garlic cloves
  • 1 cauliflower
  • Cilantro 
  • Oregano
  • Ginger
  • Uncooked ground beef (salt and shape into meatballs)

Preparation instructions:

  1. Peel the garlic cloves and set them aside.
  2. Chop cilantro and set aside.
  3. Cut the cauliflower then put it into a pot mixed with the peeled cloves of garlic. You may add oregano if you desire.
  4. Cover this with broth. 
  5. Cook until you notice it has softened then blend using a hand blender. 
  6. Allow simmering.
  7. Place the balls of salted, ground beef into the soup.
  8. Allow simmering until fully-cooked. 
  9. Add salt to taste.
  10. Serve with chopped cilantro.

Ginger Squash Soup


  • Salt
  • Ginger
  • Garlic bulbs (cut into cloves)
  • Large butternut squash 

Preparation instructions:

  1. Peel the butternut squash then do a big lengthwise cut. 
  2. Peel and finely chop 1-2 pieces of ginger. Set aside.
  3. Next, scoop out the butternut squash seeds before dicing them up. 
  4. Place these diced pieces in a medium-sized pot.
  5. Add a tablespoon of ginger as well as a handful of garlic cloves that have already been peeled.
  6. Cover with broth. 
  7. Let simmer until you notice the squash is already well-cooked.
  8. Blend until the mixture is soft. 
  9. Add salt to taste.

Beef Stock

Equipment used:

  • Slotted tongs or spoon
  • Stainless steel or enamel stockpot (not aluminum type)
  • 1 2-gallon glass jar
  • 1 mesh strainer
  • Optional: Cheesecloth


  • 2 carrots 
  • 3 celery stalks 
  • 1 bunch parsley (optional)
  • ¼ cup vinegar
  • 1-2 white/yellow onions
  • 1-2 lbs. rib/neck bones from grass-fed animals
  • 2-lbs of beef marrow, knuckle, or oxtail bones from grass-fed animals 
  • 2-4 quarts of filtered water

Preparation instructions: 

  1. Place the bones into a crockpot or stockpot. Be sure to add vinegar then cover with water. It would be better to roast the bones prior.
  2. Chop the celery, carrots, and onions then include them in the pot. Let it stand for an hour until boiled.
  3. Bring to a boil then using a spoon, remove residue or scum.
  4. Simmer the stock anywhere from 36-48 hours
  5. Chop the parsley finely then place into the pot and let simmer for 10 more minutes. This is optional.
  6. Take the bones using the slotted spoon or tongs.
  7. Strain stock into a big glass jar or bowl.
  8. Allow cooling inside the refrigerator.
  9. Once chilled, take out the congealed fat which is already visible at the top part.
  10. Transfer the mix into small containers then into the freezer for later consumption.

Note: You can use bison or lamb bones for this recipe as well as long as they are from grass-fed animals.

These GAPS diet recipes are easy-to-make with affordable ingredients, don’t waste time and whip them up today.

6 diet gaps recipes

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