The acid reflux diet can be colorful, and it can be made with ingredients that you can find at any grocery store. The acid reflux diet might seem tricky at first, but it’s actually not that hard. There are guidelines, such as avoiding spicy, high-fat, and acidic foods, but when it comes to how to make a GERD-friendly meal, you can get clueless.
After being diagnosed with GERD at the age of 15, I struggled with acid reflux for years until I learned how to manage my GERD, and discovered which meals work best for me, along with lifestyle changes. Here are my 10 favorite acid reflux friendly meals that I enjoy regularly. They are all easy to make, flavorful, and perfect for a GERD diet.
Chicken Broccoli Casserole
Chicken Broccoli Rice Casserole is one of the most popular meals in the world. The original recipe calls for cream soup, and other ingredients that are hard to digest. My version of Chicken Broccoli Rice Casserole is made without cream soup, and it is a lighter version that’s still full of flavor. It is a wonderful acid reflux recipe that you can use for meal prep, or as a cozy weekday dinner.
Cauliflower Casserole
Cauliflower Casserole is my invention, where I combined veggies in a creamy yogurt-based sauce. It is creamy, delicious, and perfect for a GERD diet. You can enjoy it on its own as a vegetarian main dish or as a side dish.
Ground Meat and Sweet Potato Skillet
Ground Meat and Sweet Potato Skillet is an appetizing, and quick meal that you can make in one pan, and it is a perfectly delicious acid reflux meal. You can meal prep it and bring it to work, or enjoy it for dinner.
Cauliflower Risotto
Cauliflower Risotto is a wonderful GERD meal idea that you can make when you need something creamy and flavorful. This risotto is different from other risottos because it is made without onion, wine and broth. Because of this, it is a delicious acid reflux meal that will not upset your stomach or cause heartburn.
Ground Beef Stroganoff
Ground Beef Stroganoff is a completely tweaked version of the traditional Beef Stroganoff recipe, and it is the perfect pasta meal for the acid reflux diet. Instead of the heavy Stoganoff sauce, I created a lighter version using Greek yogurt, and lean ground beef. You can substitute ground beef with ground chicken or turkey for an even lighter version.
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Split Pea Soup
Split Pea Soup is rich, creamy, and perfect for the GERD diet. It is a vegan soup that requires minimal prep time, and it is perfect for acid reflux. Split Pea Soup is an enchanting meal prep option, and you can store it for up to 4 days, and it freezes beautifully.
Pork Tenderloin in Mushroom Sauce
Pork Tenderloin in Mushroom Sauce is one of those meals that are easy to make, and they feel festive. The Mushroom Sauce is a creamy, silky, flavorful, and an acid reflux friendly recipe. You can serve it alongside the gnocchi or pasta.
Greek Chicken Wraps
Greek Chicken Wraps are flavorful wraps that are acid reflux friendly, easy, and quick to make. All you need are chicken breasts, spinach, feta, and seasoning. After the sauce is done, put it onto a soft tortilla and wrap it up.
In this recipe, I add cherry tomatoes, and I know they are not considered the most acid reflux friendly ingredient. Still, some people (me included) don’t find tomatoes to be a trigger. I added it mostly to make the wrap more colorful, but if tomato triggers your acid reflux, feel free to skip it. The wrap will taste just as good without it.
Sheet Pan Meatballs & Veggies
Sheet Pan Meatballs & Veggies is an appetizing one pan dinner that’s easy to make and full of flavor. Juicy meatballs roasted in the oven with vegetables makes delicious GERD meal ideas that you will want to make again and again. They can be your go-to weeknight dinner recipe for acid reflux or a flavorful meal prep.
Creamy Cauliflower Soup
Creamy Cauliflower Soup is a delicious acid reflux diet recipe. It is easy to make, requires only a few ingredients, and is made without cream soup. This soup is silky and velvety because of the combination of potato and cauliflower, and it is a wonderful GERD diet recipe.
Living with acid reflux or following an acid reflux diet does not mean your meals have to be plain or restrictive. I know how overwhelming it can feel when you are told what to avoid but not given clear answers about what you can eat. That is why I created these acid reflux diet recipes to show that food can still be warm, flavorful, and enjoyable without causing discomfort.
Which one of these recipes for acid reflux diet will you try first? Let me know in the comment below!
