Stage 3

Carry on with the previous foods.

You also add in:
  • Ripe avocado mashed into soups, starting with 1 tsp a day and increasing gradually.
  • Nutbutter pancakes mixed with squash and eggs and cooked in fat of ghee, starting with one a day and gradually increasing.
  • Scrambled eggs
  • Sauerkraut 

GAPS Pancakes
  • 1/4 cup coconut oil or ghee
  • 1/2 cup of pumpkin, butternut squash or kabocha
  • 2 Tbs almond butter 
  • 2 egg yolks
  1. In a food processor or blender, combine squash, almond butter and eggs until smooth.
  2. Melt coconut oil in frying pan over medium-low heat. 
  3. Spoon batter into frying pan to make small, thin pancakes (about 3″ in diameter).  
  4. Fry on one side until lightly brown and flip.
  5. Fry on the other side, until light brown.
  6. Remove from pan and serve warm.

My kids eat this most mornings!

  • Coconut oil
  • 2 cups of beef broth
  • 1 lb ground beef
  • 1 chopped onion
  • 12 eggs
  • 2 mashed avocado 
  • salt and pepper to taste
1.  Boil the ground beef and onion in a skillet over medium heat, braking up the beef into small pieces in the broth.
2.  Whisk 3 of the eggs in a small mixing bowl.
3.  Melt coconut oil in frying pan over medium-low heat. 
4.  Pour eggs into skillet in a thin even layer.
5.  Slow cook eggs for about 6 minutes.
6.  Gently slide eggs on a plate.
7.  Top with strained meat and onion mixture and avocado. 
8.  Roll into a burrito.

Tip: Make sure you save any left over broth and or beef.  Add this into any of your beef soups.  For this burrito, I used onion soup to cook the beef in.  Keep simmering it on medium low heat until the broth thickens and simmers down.  It gives it a nice savory flavor.  When you are on stage 5 and can add spices, this is great with some cumin!  It's also good with sour cream, fermented tomatoes, and grated cheddar cheese when you are able to add those into your diet.


  1. Didn't think coconut oil was until Stage 4.

  2. Coconut oil can be used right at the beginning of the diet. You can use coconut & honey mixed up, to help prevent hypoglycemia right from the start.
    However, if newly introducing coconut oil, start with a teaspoon or less per day and work up slowly. Coconut oil can trigger intense healing and die-off!

  3. I have looked for that information in the GAPS book and can't seem to find it. Can you tell me where I can find that information? That would be great! I could use the honey/coconut oil myself. And I bet the extra coconut oil (on top of all the other fats I have her eating) would help with my daughter's constipation.

  4. In faq #67. At what stage is coconut oil introduced?
    "It depends on the severity of the condition, try it at any stage and see how you feel. Coconut oil has some powerful anti-microbial substances, which can cause die-off". When you first start the diet, if you have consumed a diet high in starchy carbohydrates (this was me!), there can be a period of metabolic adjustment. In those cases, Dr. Campbell-McBride recommends creating a mixture of equal parts butter or coconut oil and honey, and consuming a spoonful every 30 minutes or so to stabilize blood sugar, until an individual adjusts to the new diet. This was recommended to me by my GAPS practitioner. And it is commonly recommended on the GAPS yahoo board.

  5. It is amazing how many little details you can miss seeing. Thanks so much. We ate organic prior to starting full GAPS about 2 months ago and starting Intro last week. In full diet, we had been using a lot of coconut oil in cooking and baking. So I'm guessing we'll probably be fine with eating coconut oil. I saw that Stage 4 was "cold pressed" oils and thought that included holding off on coconut oil. Thanks for clearing this up for me. I'm hoping this will help me with feeling like I'm going to either pass out or bite somebody's head off! And possibly help my daughter with constipation.

  6. JUlie I'm very intrigued by the fact you put weight on. Ive always been so thin no matter how much i eat!!! My kids are "neuro typical" but have dark under eye circles, constipation, loose stools, sloooowwww growing hair, front teeth decay, severe redness in their private area, slow growing nails, bloating and gas, very thin ecspecially my youngest. She's not putting much weight on she's about 21 pounds at age 2.
    Is it better to start with intro or full gaps??


  7. Prior to starting GAPS I use to be 105 lbs no matter how many ice cream sundaes and whoopie pies I ate (which was daily!). And I was always so hungry! After I was done eating I would have this empty hungry feeling still. And I would eat twice as much as my husband for dinner. I did full gaps for awhile and didn't see any changes in my weight. When I did intro (working with my gaps practitioner), it took about 6-8 months, but that's when I started seeing the weight gain. I also followed an anti-candida diet, which may have helped. While doing intro and before putting on weight, I was starving all the time! I was afraid to leave the house without food on me. After I started putting the weight on, that hungry feeling went away. I'm now around 122 lbs, and my weight has stabilized. I can go 4 hrs now between meals. If you start full gaps for a couple of months and then go through intro the die-off will not be as severe. I tend to just jump right in and just do it is a matter of personal choice. Just understand that when you go through intro, you may feel flu-like and lethargic. So you may want to plan for that.

  8. The egg burritos are amazing! We had them for breakfest this AM and my kids LOVED them. I was surprised how hearty the egg wraps were- much stronger than crepes. My son, who as of 3 months ago when we started GAPS, did not enjoy any savory foods- and wouldnt touch he will eat scrambled eggs, and egg casseroles---and EGG BURRITOS (as of this AM)! This are great and super versatile as you could stuff them with virtually anything savory. What a great idea I haven't thought of...thats why I LOVE looking at other ladies blogs--so many creative ideas that we can glean from each other. Thanks again!
    FYI for those making these- I used a small-medium size pan and I only needed 2 eggs per burrito. They dont stick at all the with coconut oil.

  9. Thanks for your kind words! When your are able to use spices on stage 5, try adding some cumin to the beef. This is our favorite breakfast! My kids never get sick of it.

  10. What size skillet is good to use for the 3 eggs?

    1. I did this tonight with 2 eggs and my small skillet. Took a whole lot longer than 6 minutes to cook (I'm sure due to the differences between various models of stoves). After 12 minutes the egg was still mushy in the middle, so I very carefully flipped it. I had smashed up avocado, but no ground beef. It was still good with just the avocado. In fact, I had planned to put some of the boiled chicken in it from chicken soup, since I didn't have ground beef, and decided I didn't even want to wait that long to eat it. I can't wait to try it with some chicken or ground beef. Unfortunately, my 7 year old daughter didn't care much for it. I would definitely make it again for myself though. Thanks for the tip with using coconut oil so that they don't stick.

  11. I use a large cast iron pan (not sure what size it is) with lots of fat in the pan to keep the egg from sticking, and cook on medium heat (I have a gas stove). It sounds like you may have to turn the heat up a little bit. And when you you pure your egg into your skillet, make sure your egg is a thin even layer. Tip the pan around a little bit to do this if you have too.

  12. Hi Julie, Could you tell me what size frying pan you use to prepare your eggs for the egg burrito? Thanks.

  13. Just made this with a few adjustments, 3 eggs plus three Tbs water mixed made two thin crepes easy. Once the crepe was cooked, I added the ingredients in the pan, then rolled, worked well. After I made two I put them in the oven with a little cheese over the top, full GAPS style. Nice change from what I have been having.
    Oh Lord, could you consider changing the FONT used in the comments, it's hard to read at the set size!!!!

    1. I forgot there was more than one recipe, the Egg Burrito, thanks.

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  15. Hi Julie! Thank you for putting your recipes out there. It's so appreciated when going through the Intro Diet! I was wondering if you struggled with candida. If so, were there any changes you made to the Intro Diet because of it? .....Such as delaying the carrot or butternut squash? If you didn't delay them, did it go well?

    1. Hello! I did struggle with candida! I called what I did an "anti-candida gaps diet". I took out all sweet veggies and fruit for 8 months! And didn't go beyond stage 4 until after 8 months! Stages 4 and under are all more easily to digest foods.

  16. Hi Julie your recipes and blog are fantastic and so helpful thank-you! I am currently on stage 3 and moving through slowly so as to heal my gut and body from long standing health problems. Do you know or can you list what vegetables are permitted on stage 3? Also is lemon/lime juice and rind, lemongrass, organic sausages, powdered organic pork gelatin, organic bacon and fresh herbs like cilantro permitted on stage 3? I have already had some improvements which is so encouraging but I am still struggling with constipation and related conditions. Can you recommend any gaps food, supplements or other ideas to help in this area? I am on stocks every meal, sauerkraut/fermented veg juice and 1 tsp actual veg, 1 cup carrot juice in the morning, eggs, just started avo, ghee, meats and a selection of veg such as carrot, broccoli, cauliflower, zucchini, squashes, onion, garlic and tomatoes all of which have been well tolerated. I am also doing gravity fed enema with chamomile tea. I had a bad reaction to homemade sour cream which caused stomach cramps and diarrhoea so I have had to stop that. Not sure which dairy to try next that will also help constipation. Would really appreciate any suggestions:) Thanks so much!

  17. Hi Grace, You can buy an app that will list the foods allowed per stages of the GAPS diet here - Keep your fats high to help with the constipation. Don't eat too much of the muscle part of meats. You need the skin, joints and fatty parts. And pouring olive oil on all your meals will help. And keep up with daily enemas for a while. Ghee should be the next dairy that you introduce.

  18. Hi there I wanted to thank you for creating this websitr and giving people like me such amazing guidance and advice. I am starting my twin daughters (diagnosed with asd) on Gaps diet. I wanted to ask if your child lost weight whilst going through the stages of this diet? The girls are very scrawny as it is and I am worried about them losing weight. Many thanks for opening up and sharing your experience with us, it has been so helpful.

  19. Hi. Thank you for posting such helpful information. I had a question about the squash for the pancakes. Should it be cooked prior to blending it, or is it just cooked when you fry the pancake?

  20. Julie, great tips and insights! Quick question--has the gapalicious app been removed from iTunes? I looked but can't find it. :(