Banana Coconut Pudding: The Original 2015 AIP Recipe That Still Works

In early 2015, a simple two-ingredient pudding began circulating through paleo and autoimmune protocol (AIP) communities. It wasn't born from a food blogger's kitchen styling session, but from a practical need: how do you satisfy a dessert craving when every approved sweetener—honey, maple syrup, coconut sugar, even dates—is off the table? The answer was a ripe banana, a can of coconut cream, and a blender. That combination, frozen or chilled, became a staple for anyone navigating the strictest phase of an elimination diet.

This article walks through the original 2015 version of banana coconut pudding, explains why it works for AIP and paleo, and offers practical adjustments for texture, portion control, and reintroduction. No added sweeteners, no gums, no starches—just whole foods that happen to taste like dessert.

Why This Pudding Deserves a Place in Your AIP Routine

The autoimmune protocol removes grains, legumes, dairy, eggs, nuts, seeds, nightshades, food additives, and all sweeteners except small amounts of natural sugars from fruit. That leaves very little room for creamy, sweet treats. Most paleo dessert recipes rely on almond flour, eggs, coconut sugar, or honey—all excluded during the elimination phase. Banana coconut pudding sidesteps every one of those restrictions.

The key is using full-fat coconut cream (the thick layer from a chilled can of coconut milk) and a very ripe banana. The banana provides natural sweetness and a smooth texture when blended. The coconut cream supplies the fat needed to create a mousse-like consistency. No gelatin, no agar, no arrowroot—just the emulsion of fruit fat and plant fat.

Nutritional Profile at a Glance

A single serving (about half the recipe) contains roughly:

• ~250–300 calories (depending on banana size and coconut cream fat content)
• ~20–25 g fat (mostly medium-chain triglycerides from coconut)
• ~25–30 g carbohydrates (mostly natural sugars from banana)
• ~3 g protein
• Significant potassium, magnesium, and vitamin C from the banana

For someone on a strict AIP elimination, this pudding can serve as a nutrient-dense snack or a small dessert. It is not a meal replacement—protein is too low—but it can help bridge the gap when you need something satisfying that does not trigger symptoms.

The Original 2015 Recipe (No Sweetener, No Additives)

This version is as close to the one that circulated in early 2015 as possible. It uses only two ingredients plus a pinch of salt to balance flavor.

Instructions:

1. Peel the banana and break it into chunks. Place in a blender or food processor.
2. Add the coconut cream and salt.
3. Blend on high until completely smooth, about 30–60 seconds. Scrape down sides as needed.
4. Pour into a bowl or individual serving cups. Refrigerate for at least 2 hours to thicken, or freeze for 30 minutes for a firmer texture.
5. Serve chilled. The pudding will keep in the refrigerator for up to 2 days, though the banana may darken slightly.

Common Texture Troubles and Fixes

Because this recipe relies entirely on the ripeness of the banana and the fat content of the coconut cream, small variations can change the final texture. Here are the most frequent issues and how to adjust without breaking AIP rules.

• Too thin: The banana was not ripe enough (too much starch, not enough pectin breakdown) or the coconut cream was too watery. Next time, refrigerate the can overnight and only use the solid top layer. You can also add a small ripe avocado (AIP-compliant) for extra thickness, but it will change the flavor.
• Too thick/grainy: The coconut cream was over-blended or the banana was over-ripe to the point of fermentation. Blend only until smooth; if grainy, add a teaspoon of water or coconut water and blend again briefly.
• Separation after freezing: Coconut cream and banana can separate when frozen and thawed. If you freeze the pudding, stir it well after thawing, or eat it semi-frozen as a sorbet-like treat.

How This Pudding Fits into an Elimination and Reintroduction Plan

For readers new to the AIP, this pudding is a safe baseline dessert during the elimination phase. It contains no common triggers—no dairy, eggs, nuts, seeds, grains, legumes, nightshades, or added sweeteners. However, two points require attention.

First, bananas are a source of natural sugars. Some individuals with blood sugar dysregulation or certain gut infections (such as SIBO) may react to the fructose content. If you are in the early elimination phase and suspect fructose malabsorption, you can try using a half banana and adding a bit more coconut cream, or substituting a green-tipped plantain (cooked and mashed) for a lower-sugar option. The texture will be less creamy, but it works.

Second, coconut products are not universally tolerated. Although coconut is allowed on AIP, a small subset of people experience bloating or loose stools from the high MCT content. If you notice digestive changes after eating this pudding, consider reducing the portion size or spacing it out. The article on Lessons from a 2014 Comment Thread on Recalcitrant SIBO discusses how even compliant foods can cause issues when the gut is hypersensitive—worth reading if you suspect coconut is a problem.

Reintroduction Strategy for the Pudding

If you are past the elimination phase and want to reintroduce a sweetener or a thickener, use this pudding as a test vehicle. For example:

• Add a drizzle of honey or maple syrup after you have successfully reintroduced those sweeteners. Start with 1 teaspoon and observe for 3 days.
• Replace half the banana with a cooked, mashed sweet potato if you want to lower sugar and add beta-carotene. Sweet potato is AIP-compliant, but some people react to nightshades—though sweet potato is not a nightshade, it is a common reintroduction item.
• Top with shredded coconut (unsweetened) for texture—only if you already tolerate coconut well.

Document each change in your food and symptom diary. The principle of gradual, single-ingredient reintroduction is the same whether you are testing a new vegetable or a new dessert variation. For a broader look at how elimination diets have evolved, the post What a 2014 Australian AIP Post Still Teaches Us About Elimination Diets offers context on why strictness matters in the early weeks and how flexibility can be introduced later.

Why a 2015 Recipe Still Matters in 2025

Food trends shift, but the constraints of an elimination diet remain remarkably stable. Ten years ago, finding a sweetener-free dessert that actually tasted good was a challenge. Today, the same challenge exists for anyone starting AIP or a similar protocol. Banana coconut pudding endures because it solves a real problem: it gives you a treat that is both compliant and genuinely satisfying, without requiring special ingredients or advanced techniques.

It also teaches a principle that extends beyond dessert: when you remove every additive and every non-compliant ingredient, the quality of the whole food matters enormously. A banana that is perfectly ripe and a coconut cream from a clean-label brand (just coconut and water) will produce a noticeably better pudding than their mediocre counterparts. That lesson—that ingredient quality is not a luxury but a functional requirement—applies to every meal on a restrictive diet.

If you are preparing this pudding for the first time, pay attention to the texture right after blending. It should be thick and glossy. If it looks thin, do not add more banana; instead, chill it for an extra hour. The coconut fat solidifies as it cools, giving the pudding its final structure. Serve it in a small ramekin—a full cup is too much for most people, especially if you are eating it after a meal. A ¼-cup portion is enough to feel like a treat without overwhelming your digestive system.