4th of July Feast: Flavor, Fireworks, and Food Everyone Can Enjoy!
The 4th of July is a time for fireworks, flag t-shirts, and fantastic food—and just because you're Paleo, AIP, or dealing with food sensitivities doesn’t mean you should miss out on all the festive flavors. We’ve pulled together three recipes that celebrate all things summer, cookout, and community—with none of the common allergens or inflammatory ingredients.
Whether you're planning a backyard bash or a quiet night with sparklers and family, this trio of recipes will make your holiday spread unforgettable.
🥑 Crispy Avocado Fries (Paleo, AIP, Vegan)
Yield: 3 servings | Prep Time: 20 mins | Cook Time: 15 mins
These golden, crunchy avocado fries are the snack you didn’t know you needed. Creamy inside, crispy outside—made without gluten, eggs, or dairy. Bonus: they’re vegan and AIP-friendly!
Ingredients:
1 ½ avocado, barely ripe
¼ cup arrowroot starch
⅓ cup coconut milk
¾ cup shredded coconut
1 tsp sea salt
¼ tsp black pepper (omit for AIP)
2 tsp garlic powder
2 tbsp avocado oil
1 tbsp cilantro, chopped
Juice of half a lime
Optional Dipping Sauce:
⅓ cup compliant mayo (AIP-friendly)
2 tsp cilantro, chopped
Juice of half a lime
Instructions:
Preheat oven to 375°F and line a baking sheet with parchment.
Slice avocado in half, remove pit, peel, and cut into fries/spears.
Set up a dredging station with arrowroot starch, coconut milk, and shredded coconut mixed with salt, pepper, and garlic powder.
Coat each avocado slice in starch, dip in coconut milk, then roll in the shredded coconut mixture. Place on the baking sheet.
Drizzle with avocado oil and bake for 13–15 minutes, flipping at 8 minutes.
Remove from oven, sprinkle with cilantro and lime juice.
Mix dipping sauce ingredients and serve on the side—or enjoy them solo!
🍔 Tandoori Chicken Burgers with Coconut Yogurt Sauce (Paleo, AIP-Mod)
Yield: 4 burgers
These bold and juicy burgers are packed with flavor from Indian-inspired spices and cooled off with a creamy, citrusy coconut yogurt sauce. They're AIP-modifiable, grill-friendly, and a total showstopper for your 4th of July main dish.
Yogurt Sauce:
1 cup coconut yogurt
Juice of 1 lime
1 tbsp mint, chopped
1 tbsp cilantro, chopped
Burgers:
1 lb ground chicken
1 tbsp fresh lemon juice
1 tsp ground turmeric
1 tsp cumin (omit for AIP)
1 tsp garam masala (omit for AIP)
1 tbsp fresh grated ginger
2 cloves garlic, minced
1 tsp sea salt
¼ tsp black pepper (omit for AIP)
2 tbsp coconut flour
2 tbsp coconut oil (plus more for cooking)
Instructions:
Mix all yogurt sauce ingredients in a small bowl and refrigerate.
In a medium bowl, combine all burger ingredients. Mix well and form into 4 patties.
Heat coconut oil in a grill pan or on an outdoor grill.
Grill burgers for about 5 minutes per side, or until internal temp reaches 165°F.
Let cool slightly and serve with the yogurt sauce in lettuce wraps. Add sliced cucumbers and red onion for crunch!
🍪 Paleo S’mores Cookies (Gluten-Free, AIP-Friendly Option)
Yield: 6–7 cookies
These cookies are gooey, chewy, and reminiscent of those campfire s’mores—without the gluten or refined sugar. The secret? Tigernut flour, carob or dairy-free chocolate, and just the right amount of marshmallow magic.
Ingredients:
1 ¼ cup tigernut flour
¼ cup tapioca starch
1 tbsp gelatin
¼ cup maple syrup
⅓ cup palm shortening
¼ tsp baking soda
¼ cup dairy-free chocolate chips (or homemade carob chips for AIP)
2–3 tbsp marshmallows, chopped small (use homemade or AIP-friendly brands)
Instructions:
Preheat oven to 350°F and line a baking sheet with parchment.
In a large bowl, combine tigernut flour, tapioca starch, and gelatin.
Mix in maple syrup and palm shortening until well combined.
Stir in chocolate (or carob) chips and chopped marshmallows.
Form dough into 6–7 cookies, keeping marshmallows near the center (they’ll melt if touching the pan).
Bake for 10–12 minutes. Let cool for 5 minutes.
Optional: Add a small marshmallow square to each cookie while still warm for that gooey finish!
🎆 Pairing Guide: Build Your Perfect 4th of July Plate
Starter: Crispy Avocado Fries with lime mayo for dipping
Main: Tandoori Chicken Burgers with lettuce wraps, cucumber, and yogurt sauce
Dessert: Paleo S’mores Cookies with melty marshmallow centers
This menu has the perfect balance of crisp, juicy, and sweet—and every bite is as nourishing as it is delicious. Whether you're Paleo, AIP, or just trying to feel good while celebrating, these dishes will help you feel festive and fabulous.
Wishing you a joyful, flavorful, freedom-filled 4th of July!
From all of us at Prepped AZ, we hope your day is full of sunshine, laughter, and seconds. 🇺🇸
