Autoimmune Protocol Pumpkin Pie Spice Blend

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AIP Pumpkin Pie Spice Ingredients on spoons

Today I have something I started working on about a year ago — an AIP Pumpkin Pie Spice.

I love making my own homemade seasoning blends.  From The “Best” Chili Powder to Taco Seasoning, to our favorite spice blend, Chat Masala, I’ve been making my own homemade spice blends for years.

It saves me money, you have total control over the ingredients (no fillers or anti-caking agents in my blends, folks!), plus you can adjust the seasonings to your taste.

If you, or if someone you love, is on a special diet, then you know how important it is to be able to be in control of the ingredients.

We’ve been on a lot of special diets in our family.  My son has life-threatening food allergies, we are all gluten-free, I’ve been egg-free for awhile now (oh, do I miss eggs!), and my oldest has been on GAPS, and I have been on the Autoimmune Paleo Diet (otherwise known as AIP or Autoimmune Protocol) on and off for a little over a year.

What is the AIP Diet?  It’s basically a diet that is meant to remove common triggers of autoimmune responses so that ones body can calm down — and heal.

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Why an AIP Pumpkin Pie Spice?

Autoimmune diseases are on the rise in a big way.

When I was a little girl, I didn’t know anyone with these conditions, but these days it seems like every time I turn around someone is being diagnosed with Crohn’s, Rheumatoid Arthritis, Lupus, Hashimoto’s, and more.  And of course, food allergies and environmental allergies are on the rise too.

I personally have struggled with thyroid issues and with some autoimmune issues — and really even environmental allergies and food allergies are autoimmune — since your body is treating a something that isn’t an “enemy” as if it were.  Foods and pollen and dust mites are not enemies — but those of us with allergies have bodies that think they are.

I’ll share more about the AIP diet at a later date, but suffice it to say that it helped me and I have seen it help so many others too.

If you are struggling with autoimmune issues, I would highly recommend you take a look at it.

AIP Pumpkin Pie Spice Ingredients on spoons

One the Autoimmune Protocol, one typically is avoiding all grains and legumes, and all nuts and seeds.

In a traditional Pumpkin Pie Spice Blend, you’ll find cinnamon, ginger, nutmeg, allspice, and cloves, give or take a spice or two.

Cinnamon, ginger, and cloves are all on the AIP Diet, but nutmeg and allspice are not.  Nutmeg is a seed, and allspice is a berry spice.

So what is the problem with berry spices?  

According to Sarah Ballantyne, who is considered to be one of the “experts” on the Autoimmune Paleo Diet,

Spices derived from berries and fruits of plants get the “proceed with caution” label.  This is because these typically contain more seed than fruit and you are still consuming the ground seed.

Limiting the choices of spices makes it pretty problematic when trying to make your food taste good. There’s a reason why something is called “The spice of life” when it’s a really good thing.  Spices make your food taste good — so it’s really helpful to have a bunch of spices and spice blends to choose from when you’re on a limited diet.

So in the spirit of making it easier for those of you on the AIP Diet to have a healthy and tasty fall, here is an AIP Pumpkin Pie Spice for you to enjoy.

Recipe Notes

  • I tend to grind most of my spices when possible.  Not always at the exact time that I am going to use them, but fairly close. Typically what I will do is grind up what I need, plus some extra, whenever I need it.  That way, I am getting pretty fresh spices without grinding each and every time.  Whole spices stay fresh a whole lot longer than do ground, so you’ll end up saving money this way.
four spoons with spices in them with title saying Autoimmune Protocol Pumpkin Pie Spice Blend.

AIP Pumpkin Pie Spice Blend – No Seed or Berry Spices!

This Autoimmune Paleo (AIP) Pumpkin Pie Spice Blend has no seeds or berries in it so it’s great for those with autoimmune issues, but tastes great even if you’re not on a special diet.
3 from 1 vote
Print Pin Rate
Course: Dressings, Seasonings, etc.
Cuisine: AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, Vegan
Keyword: AIP Pumpkin Pie Spice
Servings: 15
Calories: 6.8kcal



  • Add all of the ingredients to a bowl.
  • Blend well.
  • Store in a small, airtight container.


I tend to grind most of my spices when possible.  Not always at the exact time that I am going to use them, but fairly close. Typically what I will do is grind up what I need, plus some extra, whenever I need it.  That way, I am getting pretty fresh spices without grinding each and every time.  Whole spices stay fresh a whole lot longer than do ground, so you’ll end up saving money this way.


Calories: 6.8kcal | Carbohydrates: 1.7g | Protein: 0.1g | Fat: 0.1g | Polyunsaturated Fat: 0.02g | Monounsaturated Fat: 0.04g | Sodium: 1.1mg | Potassium: 14mg | Fiber: 1g | Sugar: 0.1g | Calcium: 190mg | Iron: 0.2mg | Net Carbs: 1g

Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

The above nutrition facts are estimates only. Please read my Nutrition Disclaimer here.

This AIP Pumpkin Pie Spice would be great to use in any pumpkin dish, or on other sweet dishes as well — like this Whipped Coconut Pudding.

I have a bunch of Pumpkin Recipes on the blog including No-Cook Pumpkin Chia Pudding, Easy Pumpkin Custard, Pumpkin Pie Spiced Creamer, and this roundup of 23 Healthy Pumpkin Recipes.

I also love putting this AIP Pumpkin Pie Spice seasoning blend in a cup of my Nourishing Coffee Substitute with some coconut milk and stevia.

Do you, or does someone you know have an autoimmune disease?
Have you heard of the autoimmune protocol?

Photo Credits:  Naomi Huzovicova

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  1. I had a pretty intense reaction to Mace, the very first time I tried it. Should I change the pumpkin pie spice recipe if I omit the Mace? Thank you in advance!

  2. my sister started the AIP diet 10 months ago and has had such good success, so I started almost 2 months ago. I have lost weight, my knees and feet don’t hurt every morning getting out of bed!! its amazing!! However, I do find if I even “cheat” a little I pay for it dearly. Already! even after just that short of time! It tells me its working!
    thank you for sharing your recipes! I get tired of doing the same things over and over! I will be looking forward to more!!!

      1. i have food allergies to begin with, so I know those, but also anything with sugar or types of sugar in them for sure. I have had to use honey and maple syrup — which i really like anyways 🙂 – I just tried adding organic carrots and that didn’t go so well. Everyone is so different. I started with the book The Healing Kitchen and their list of do’s and donts food. That helped a lot. I hadn’t looked, but maybe this site we are on also has a list? or meals? start with a very small variety of food and then grow more after the first 30 days. I add a new food every 3 days. It takes that long to have a full reaction or know that it is ok. I have added eggs and almonds back in now!! I can not have any meats that are processed – all organic or grass fed seems to be great so far.
        good luck!! It is not easy, but well worth the effort!!!

        1. Yes, it’s hard. I’m not sure what site you mean. I do think that removing issues from your body can reduce these dietary issues. Like dealing w/ liver and kidney issues and heavy metals and gut health. I’m looking into something else – small doses of many foods continually.

  3. Hi Adrienne. This is great! Tis pumpkin season. 🙂 Are you familiar with the AIP Recipe Roundtable? It’s a weekly event, where bloggers share links to AIP-friendly recipes. I would love it if you joined us. You just click the blue button at the bottom of the post to add your recipe, and readers will be directed back to your blog to read it: (Link deleted by Whole New Mom due to it not working anymore)

    1. Hi Eileen,

      Thanks and so nice to hear from you. I love your roundups but really need to visit them more. Can I ask – I have heard negative things about participating in them in that Google doesn’t like them. What are your thoughts?

      1. How bizarre! I’ve never been punished by Google. Google loves me. :-). The AIP Recipe Roundtable is one of the most popular features on my blog – it gets thousands of visitors every week who come specifically looking for AIP recipes. All the bloggers who link up says that it boosts their traffic, rather than the reverse.

        1. Hi there. So I checked w/ my IT guy and he was asking if the system you are using uses no follow links so I did some digging. This is what I found – InLinkz is fine but you should get only no follow links back to your site. So I think I can participate provided I remember to do so – what day does your linkup go live?

  4. I have lots of autoimmune issues, including Celiac, Hashimotos, endometriosis, etc, and looked into the AIP diet a little. It’s something I “want” to try – but its SO very restrictive,. I’m already gluten, dairy, corn, soy and coconut free due to intolerences/allergies – And unless I had a personal chef making meals I can sit down to after a 10-12 hour work day – I don’t see it happening. I read one of the ‘experts’ saying “If you’re not 100% AIP, you’re not AIP – so I haven’t even bothered trying. Any suggestions (Aside from taking an entire, precious, weekend day to cook all of my food for the week)?

    1. Hi there. Sorry for your troubles. I know — it’s hard. I don’t know who said that, but my personal thoughts are that it can make a big difference, but really it depends on your body. If something isn’t causing an issue for you, then it won’t inflame your body. I do think it would be best to go 100% AIP, but I have also read that nuts and seeds aren’t typically really an issue in some ways. Here’s a quote:

      “In addition to peanuts, which are not a nut at all, but a legume, tree nuts (almonds, walnuts, pecans, brazil nuts etc) are one of the most common allergenic foods. To date, tree nuts have been poorly studied for antinutrient content, and it is unclear if they increase intestinal permeability of adversely affect the immune system. This would be one of the last foods I suggest restricting [for those with autoimmune disease].” 5. Dr. Terry Wahl’s lumps nuts in with grass-fed dairy and thoroughly-cooked sprouted legumes as foods she consumes “very little” of but doesn’t restrict altogether

      I think the whole thing is very complicated. I also think that letting go of expectations for fabulous meals is a help. I have been trying to do my best, but I end up w/ a lot of thrown together meals so I need to do better at big batch cooking for myself. I think I would prefer cooking, say a large meal a few times per week and rotating leftovers rather than trying to coordinate everything in one day. Have a list of some easy breakfasts and snacks and have pre made sausages and such in the freezer that you can pull out when needed. Does that help? There is reintroduction of AIP foods too. I am looking at homeopathy to try to calm my system down and am hopeful.

      1. Thank you for your kind words and suggestions. Interesting about the nuts/seeds, as I think that may be the most difficult obstacle.

    2. I know this is a slightly older post but I wanted to comment so hopefully your will get notification that I responded. I know that strict AIP is highly recommended by the pros and I recommend it also however I wanted to share a personal story. My mom called me frantic in December 2015 that she received news from her doctor that she had a fatty liver. She was mortified. She had also been on medication for many, many years as well as having a few autoimmune diseases (RA and hypothyroid). Previous to this year I tried to get her on an AIP friendly lifestyle but she never really took to it until she learned of her liver was fatty. Since December, she has been on AIP however this is very different for her and on occasions she will still eat a processed sweet treat or something not AIP approved. She had difficulty speaking up for her eating habits at family gatherings or even ordering food out. However little by little she got there. Her fatty liver improved and was completely gone by June and from Dec to August she lost 40 pounds (she also uses weight watchers points system).
      I only wanted to share because she is not perfect and is still making some progress. Now will she reverse her symptoms? Possibly not. But lately she is getting more motivated to stay strict and is getting a better understanding of everything. She hasn’t even done reintroductions yet just because she isn’t consistent but she is okay with that. Everything is a learning process. You may not be perfect but at least you are trying.
      Also I know going to the basics is really helpful. I love chicken in a skillet with different spices on it. It is quick, easy and flavorful. I hope this helps and I wish you the best! <3

      1. HI there. I’m sorry for the delay in responding – I’ve had a bunch of comments slip through the cracks due to being swamped. So good to hear of your mother’s progress and I so hope it has continued! Thank you and hope to see you again!

  5. This looks great! YES, I want to learn about AIP!!! I’ve been trying to find some help. I have been diagnosed with Celiac since 2003, symptoms since mid 1970s. I also have microscopic colitis. No relief with runs…. I suspect SIBO. No insurance, very tight budget….. Any help is welcomed!

    1. Hi Theresa. Sorry you are having a rough time. It’s not fun. AIP is the autoimmune paleo diet and many have found success using it. There are some good resources online and there are some good cookbooks too. Basically it’s no grains, no beans, no nightshades, no dairy, and no berries or seeds and no nuts (at least at first). If you need some I can help. Take care!

      Of course removing things from your life that are a problem in addition to foods that might be inflammatory is recommended by a lot of more holistic practitioners as well.

      You can see some of how us addressing more than just one thing really helped us on my about page—there’s just a bit of the story there. Will share more in the future.

  6. It seems I’m allergic to both cinnamon (cassia/Chinese, but not ceylon) and cloves, so my pumpkin spice blend just turns into ceylon cinnamon and ginger. Or just the cinnamon. ? But going without spices for awhile has made my palate super sensitive anyway! So it works. ?