1 Pot, Pan or Bowl/ 10 Ingredients or Less/ AIP/ Paleo/ Sauces, Seasonings & Dips/ Under 30 minutes/ Whole30

4-Ingredient AIP “Grated Parmesan” (Paleo, Vegan, Nut-Free)

AIP grated parmesan in a mason jar.
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This “grated parmesan” recipe is not only paleo and vegan, it’s also nut-free and AIP friendly! You’re just 4 ingredients and 5 minutes away from delicious cheezy goodness!

One of the problems many people have with following an AutoImmune Protocol (AIP) diet, is that they run out of ideas for ways to “spice” up their meals. Sometimes it feels like ingredients that are AIP-friendly can only be reconfigured so many ways before they start becoming redundant and boring. Especially when you’re just trying to get a quick meal on the table and don’t have the time or energy for elaborate recipes that require a million different ingredients in multiple pots and pans.

You just want something that is easy to prepare, but still has that extra zing that gives your tastebuds something to look forward to.

Believe me, I’ve been in that exact cooking rut! So, I’ve decided to develop a few different simple recipes for “flavor boosters” to always have on hand that I can add to almost any meal to take it from same ol’, same ol’ to “bazinga!” Up first: 4-Ingredient AIP “Grated Parmesan!”

A Dairy-Free, Nut-Free Parmesan Recipe

What can you add to almost any meal to take it to the next level? Parmesan! But parmesan isn’t AIP compliant, because dairy can cause troubles for some, especially those of us with autoimmune diseases.

OK, how about paleo or vegan parmesan?! I don’t know about you, but all of the paleo/vegan parmesan recipes I can find have some sort of nut or seed in them, which also aren’t AIP compliant.

So, I have taken it upon myself to develop a dairy-free, nut-free, seed-free, vegan, AIP, paleo parmesan cheese! Whew! That’s a lot of restrictions. But I think we’ve nailed it, guys. Use it anywhere you would traditionally add grated parmesan – on top of roasted veggies, au gratin dishes, pasta (or spiralized veggie “pasta”), meatballs, risotto (or veggie “risotto”) – the possibilities are endless! Give it a shot and let me know what you think! And stay tuned for more recipes on the blog that feature this flavor booster!

Ingredients for AIP Grated Parmesan

Tigernut Flour

Many paleo and vegan parmesan recipes call for cashews or almonds as the base for the recipe, but I wanted to see if I could develop an AIP-friendly grated parmesan that didn’t include nuts or seeds. The first thing that came to mind was Tigernuts, since they are similar to nuts, but aren’t actually nuts! They’re tubers! You can try making this with whole or sliced tigernuts, but I found the texture of tigernut flour to be more consistent with the texture of real grated parmesan.

Nutritional Yeast

Nutritional yeast gives this AIP grated parmesan it’s “cheezy” flavor. Most nutritional yeast is fortified with synthetic B vitamins, but I prefer my nutritional yeast to be non-fortified (because who wants that junk in their food? Especially when you’re trying to follow a healthy diet, rich in natural vitamins and minerals). The best non-fortified nutritional yeast I’ve found so far is this one from Foods Alive.

Sea Salt

My favorite sea salt is Redmond Real Salt.

Garlic Powder

For that extra umami punch that real grated parmesan brings to every dish!

AIP grated parmesan in a food processor

Now, go forth and make this 4-Ingredient AIP Grated Parmesan!

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AIP grated parmesan in a mason jar.

4-Ingredient AIP “Grated Parmesan” (Paleo, Vegan, Nut-Free)

  • Author: Andrea
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 20 servings 1x
  • Category: Toppings
  • Method: Blend
  • Cuisine: Italian
  • Diet: Gluten Free


This “grated parmesan” recipe is not only paleo and vegan, it’s also nut-free and AIP friendly! You’re just 4 ingredients and 5 minutes away from cheezy goodness!



1 cup tiger nut flour

3 Tbsp non-fortified nutritional yeast

1 tsp sea salt

1 tsp garlic powder


Blitz in a food processor or spice grinder until mixed. Do not over-process.


Store in an airtight container up to several weeks in a cupboard or several months in the fridge.

Use anywhere you would use traditional grated parmesan – on top of roasted veggies, au gratin dishes, pasta (or spiralized veggie “pasta”), meatballs, risotto (or veggie “risotto”).

All nutrition information is an estimate, only, using an online nutrition calculator.


  • Serving Size: 1 Tbsp
  • Calories: 18
  • Fat: .5g
  • Carbohydrates: 3.2g
  • Fiber: 1.3g
  • Protein: 1.5g

Keywords: AIP parmesan, grated parmesan, paleo parmesan, AIP grated parmesan, vegan, nut-free

Medical Disclaimer: None of the ideas presented on this website, programs, or services are intended to replace medical advice of any kind. I am not a doctor, and reading this content does not form a doctor/patient relationship. The information provided here has not been evaluated by the U.S. Food and Drug Administration, and is not intended to diagnose, treat, cure, or prevent any disease, condition or illness. For more information, please see the full medical disclaimer, here.

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