AIP GAPS Puerto Rican Gravy

AIP & GAPS Puerto Rican ONION GRAVY with Chicken Plantain Waffles (Paleo, Grain-free, Dairy-free)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

This dairy-free gravy is a love gift for my daughter who loves all things creamy and saucy.  It’s also a love gift for you!  It’s delicious and rich, great for a special brunch or dinner, ladled over my savory waffles. I’m big on savory waffles.  I love the idea of them for dinner, easily and quickly cooked up on the waffle iron and poetic for a unique meal. The waffles are Paleo. The gravy is AIP and GAPS. Depending on your diet, make one or both recipes.

What are plantain waffles?  Plantains provide a healthy starch and flour substitute in baked goods.  Starches are not ideal for GAPS patients but are a healthy component for many other diets.

First, here’s the gravy recipe: sooo good!!

Puerto Rican Onion Gravy
Prep Time
45 mins
Total Time
45 mins
Servings: 6 people
Author: Megan
  • 1 1/4 cups coconut milk, full fat and organic
  • 2 yellow onions, sliced thinly
  • 1/2 cup fresh cilantro, chopped small
  • 2 T. preferred fat- duck fat, coconut oil, ghee...
  • 2 cloves garlic crushed or minced
  • 1 inch nub of ginger, grated or minced
  • 1/2 tsp. sea salt
  • 1/2 tsp. each: oregano, basil and parsley, dried
  • 1/4 tsp. coriander
  • 1/8 tsp. cloves
  1. Melt your fat in a large cast iron skillet, over medium-high heat.
  2. Add the onions and sea salt, stirring occasionally until just wilted and starting to brown, 5 minutes.
  3. Reduce the heat to low and cover, stirring every 5-10 minutes, for 20 minutes total.
  4. Add the garlic, ginger and spices and saute an additional 5 minutes, until fragrant.
  5. Add the coconut milk, deglazing the pan as you stir it in.
  6. Simmer, uncovered over medium-high heat, for 5 minutes more, reducing down the overall liquid.
  7. Turn off the heat.
  8. Spoon 1/2 the mixture into a blender and puree for 15 seconds.
  9. Stir the puree back into the remaining gravy in the pan and add the fresh cilantro, reserving some to garnish.
Recipe Notes

Optional garnishes include natural olives and minced raisins.

For an American-style traditional gravy, make the following changes:

  • substitute fresh parsley or fried sage for the cilantro
  • omit the fresh ginger
  • substitute thyme and sage for the oregano and basil
  • substitute white pepper for the cloves


Plantain-Chicken Waffles


And here’s the lovely savory waffle recipe!

Green Plantain Waffles
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
The easiest way to peel green plantains is to cut off both ends, cut the plantain in half length-wise, then cut it in half again width-wise. Peel the flesh from the peel by first inserting your thumb in between them.
Servings: 4 people
Author: Megan
  • 2-3 cups organic or pastured chicken, leftovers work great, shredded
  • 8 eggs grass-fed
  • 2 green plantains, peeled and quartered
  • 1/4 cup extra-virgin coconut oil, melted (or preferred fat)
  • 1/2 tsp. cumin
  • 1/8 tsp. sea salt
  • pinch stevia, or 5 drops liquid stevia, or 1 tsp. honey
  1. Place the peeled plantain into a high-powered blender. There will be 8 quarters.
  2. Add all the remaining ingredients, EXCEPT the chicken.
  3. Blend on medium-low speed until the ingredients are well mixed and totally smooth. Stop the motor as needed to break air bubbles by the blade. The batter will be thick.
  4. Fold the chicken into the batter with a spatula.
  5. Cook waffles on a greased waffle iron according to manufacturer's instructions, keeping them warm in a 200 degree oven as needed.
Recipe Notes

These waffles are also great without the gravy, just eaten out of hand like a sandwich.


Cheers, Friends, Enjoy!!


Comments 8

  1. We made this gravy and the waffles two nights ago. I made a point to come back and tell you that they were both fabulous. The gravy was so good and we had enough leftover to put on ground meat yesterday, yummy! The waffles we think will become a staple. I had never heard of resistant starch before. Thanks, Megan! Learning a lot from your blog.

  2. Looks super tasty! One question, though – you list 8 eggs in the waffles, so they’re not AIP. Is there a substitute you’ve tried that is autoimmune paleo compliant? I think that’s too many eggs to replace with gelatin. I have a big AIP audience who would be interested in this recipe for sure if it didn’t use the eggs! 🙂 Lucky for me I’m no longer egg intolerant now that I healed leaky gut, so I look forward to making this recipe myself.

    1. Hi Amanda, that’s my mistake!! The gravy is AIP and the waffles are not. I am sorry to say that I overlooked that AIP doesn’t include eggs! Big oversight. All the women I meet with who practice the AIP use grass-fed eggs without problems; so I forgot the original protocol. I need to change that; will do! I’ll work on an egg-free version; that’s something I love doing and I have an egg-free kiddo! Best and thanks for the heads up!… Update- I’ve changed it everywhere I can and will work on making a note with the video too! 😉

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