15 Acid Reflux Recipes for Delicious, Heartburn-Friendly Meals

Living with acid reflux can be challenging, especially when it comes to meal planning. Many foods can trigger symptoms, making it important to find recipes that are both delicious and gentle on your stomach.

In these recipes, you’ll discover options for breakfast, lunch, dinner, and snacks that cater to your dietary needs. With simple, healthy ingredients, cooking for acid reflux doesn’t have to be complicated. You’ll find ideas to satisfy your cravings while keeping your symptoms in check.

1) Oven-Baked Tilapia with Fresh Herbs

Baked tilapia is a great choice for a healthy meal that’s easy on the stomach. This dish uses fresh herbs to add flavor without irritating your acid reflux.

To make this dish, you’ll need some tilapia fillets and herbs like parsley and dill. You can bake them in the oven for a healthy option.

Ingredients

• 2 tilapia fillets
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh dill, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Place tilapia fillets on a baking sheet.
3. Drizzle olive oil over the fillets.
4. Sprinkle herbs, salt, and pepper on top.
5. Bake for about 15-20 minutes or until the fish flakes easily with a fork.

2) Quinoa-Stuffed Bell Peppers

Quinoa-stuffed bell peppers are tasty and nutritious. They are perfect for a meal when you’re looking to manage acid reflux. You can use colorful bell peppers for a vibrant dish.

Start by cooking quinoa according to the package instructions. Mix in kidney beans, diced fennel, and some herbs like oregano and basil. This filling adds flavor and fiber.

Once your mixture is ready, stuff the bell peppers with it. Place them in a baking dish and bake at 375°F (190°C) for about 30 minutes or until the peppers are soft.

Ingredients

• 4 medium bell peppers
• 1 cup cooked quinoa
• 1 can kidney beans, drained
• 1 small fennel bulb, diced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook quinoa as per package instructions.
3. Mix cooked quinoa, kidney beans, fennel, oregano, and basil.
4. Stuff the bell peppers with the mixture.
5. Place stuffed peppers in a baking dish and bake for 30 minutes.

3) Butternut Squash Soup

Butternut squash soup is a tasty choice for those dealing with acid reflux. It’s smooth, creamy, and easy to digest. Plus, it incorporates healthy ingredients that can help avoid flare-ups.

You can make this soup with just a few simple ingredients. The natural sweetness of butternut squash makes it comforting and satisfying. Adding spices like ginger or turmeric can boost flavor without causing irritation.

This soup not only warms you up but also provides important nutrients. It’s perfect for a cozy meal any time of the year.

Ingredients

• 1 butternut squash, peeled and cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 cups vegetable broth
• Salt to taste
• Fresh ginger (optional)

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onion and carrots, cooking until soft.
3. Stir in the butternut squash and vegetable broth.
4. Simmer for 20 minutes until squash is tender.
5. Blend until smooth and season with salt and ginger as desired.

4) Oatmeal with Bananas and Almonds

Oatmeal with bananas and almonds is a great choice for breakfast if you have acid reflux. This dish is gentle on your stomach and provides essential nutrients.

Start by cooking half a cup of oats in one cup of water or almond milk. Use a pot over medium heat, cooking until it reaches about 150°F (65°C).

Once your oatmeal is ready, transfer it to a bowl. Top with sliced bananas and a handful of chopped almonds for added flavor and crunch.

You can also drizzle a little honey if you like extra sweetness. This simple meal is nutritious and soothing for your digestive system.

Ingredients:

• 1/2 cup steel-cut oats or rolled oats
• 1 cup water or almond milk
• 1 medium banana, sliced
• A handful of chopped almonds
• Optional: honey

Cooking Instructions:

1. Cook oats in water or almond milk over medium heat.
2. Stir until it reaches 150°F (65°C).
3. Transfer to a bowl.
4. Top with bananas and almonds.
5. Add honey if desired. Enjoy!

5) Chicken and Rice with Ginger

This Chicken and Rice with Ginger recipe is perfect for soothing your stomach. The ginger helps to ease acid reflux symptoms and adds great flavor. You’ll enjoy a simple, healthy meal that’s easy to prepare.

To start, use boneless, skinless chicken breasts for a lean protein. Pair it with fluffy white rice and low-sodium chicken broth to keep it gentle on your stomach. The olive oil adds healthy fat, making it even tastier.

Here are the ingredients you need:

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup of white rice
• 2 cups of low-sodium chicken broth
• 1 tablespoon of olive oil
• 1 teaspoon of dried herbs (like thyme or oregano)
• 1 tablespoon of fresh ginger, grated

Cooking Instructions:

1. Heat olive oil in a pot over medium heat.
2. Add chicken breasts and cook until golden brown.
3. Stir in ginger and dried herbs.
4. Pour in the chicken broth and bring to a boil.
5. Add rice and reduce heat to low.
6. Cover and simmer for about 20 minutes.
7. Fluff rice and serve warm.

6) Baked Sweet Potato with Cinnamon

Baked sweet potatoes with cinnamon are a tasty and soothing option for acid reflux. They are easy to make and offer a perfect balance of sweetness and warmth.

Start by washing your sweet potatoes thoroughly. Preheat your oven to 400°F (200°C). Poke holes in the potatoes with a fork. This helps steam escape while they bake.

Place the sweet potatoes on a baking sheet and bake for about 45 minutes, or until tender. You can check their readiness with a fork.

Once done, slice them open and add a sprinkle of cinnamon. For extra flavor, consider a drizzle of honey or a handful of chopped nuts.

Ingredients

• Sweet potatoes
• Cinnamon
• Optional: honey or nuts

Cooking Instructions

1. Wash sweet potatoes.
2. Preheat oven to 400°F (200°C).
3. Poke holes with a fork.
4. Bake for 45 minutes or until tender.
5. Slice open and add cinnamon.
6. Enjoy your tasty treat!

7) Spinach and Mushroom Omelette

A spinach and mushroom omelette is a tasty option for breakfast that is gentle on your stomach. It’s packed with nutrients while being easy to prepare. Using fresh ingredients makes all the difference!

Start by sautéing your mushrooms in a bit of oil until they are soft. Add spinach and cook until it wilts. This mix will give your omelette a great flavor.

Next, beat a few eggs and pour them over the spinach and mushrooms in the pan. Cook until the edges are set, then gently fold the omelette in half.

To serve, you can enjoy it alone or with a slice of whole grain toast.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• ½ cup mushrooms, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions:

1. Heat olive oil in a pan over medium heat (about 350°F or 175°C).
2. Sauté mushrooms for 3 minutes.
3. Add spinach and cook until wilted.
4. Beat the eggs in a bowl, then pour over the veggies.
5. Cook until edges are set, then fold the omelette.
6. Serve warm.

8) Zucchini Noodles with Turkey Meatballs

Zucchini noodles with turkey meatballs are a great way to enjoy a healthy meal that’s also kind to your stomach. This dish is low in carbs and helps manage acid reflux.

You can make delicious turkey meatballs using lean ground turkey mixed with simple spices. Pair these with fresh zucchini noodles for a light and satisfying dinner.

To make this dish, you will need to spiralize your zucchini. This makes a perfect pasta substitute that is easy to digest and full of nutrients.

Ingredients

• 1 pound ground turkey
• 2 medium zucchinis
• 1 teaspoon garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon parsley
• 1/4 cup Parmesan cheese
• 1 egg
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix ground turkey, garlic, oregano, parsley, Parmesan cheese, egg, salt, and pepper.
3. Form the mixture into meatballs.
4. Place meatballs on a baking sheet and bake for 20-25 minutes.
5. Spiralize zucchinis into noodles.
6. Serve meatballs over zucchini noodles and enjoy!

9) Grilled Salmon with Dill Sauce

Grilled salmon is not only tasty but also good for your health. It’s rich in omega-3 fatty acids, which can help with inflammation. The dill sauce adds a fresh flavor that complements the salmon perfectly.

To prepare this dish, start with fresh salmon fillets. Season them lightly with salt and pepper. Grill the salmon for about 6-8 minutes on each side at 375°F (190°C).

For the dill sauce, mix yogurt, fresh dill, lemon juice, and a little salt. This creamy sauce enhances the salmon’s flavor without causing reflux issues.

Enjoy your grilled salmon with a side of steamed vegetables or brown rice for a satisfying meal.

10) Vegetarian Lentil Stew

This Vegetarian Lentil Stew is a warm and hearty dish that everyone can enjoy. It’s not only easy to make, but also good for those dealing with acid reflux. The combination of lentils and vegetables makes it filling and nutritious.

You can customize the stew with your favorite veggies. Adding sweet potatoes can provide sweetness and help soothe your stomach. Use low-sodium vegetable broth for a gentle flavor that won’t trigger reflux.

Ingredients

• 1 cup dried lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, heat a little olive oil over medium heat.
2. Sauté onion, garlic, carrots, and celery for about 5 minutes.
3. Add lentils, vegetable broth, and cumin.
4. Bring to a boil, then reduce heat and simmer for 30 minutes.
5. Season with salt and pepper before serving.

11) Turkey and Vegetable Stir-Fry

Turkey and vegetable stir-fry is a tasty and quick dish that is perfect for dinner. It combines lean ground turkey with a variety of fresh vegetables. This meal is not only healthy but also friendly for those with acid reflux.

You can use whatever veggies you like, such as bell peppers, broccoli, and zucchini. The key is to stir-fry them until they are tender but still crisp. Adding low-sodium soy sauce gives the dish flavor without adding too much salt.

Ingredients

• 4 oz ground turkey
• 2 cups mixed vegetables (like broccoli, bell peppers, and carrots)
• 2 tablespoons low-sodium soy sauce
• 1 cup cooked brown rice
• 1 tablespoon olive oil

Cooking Instructions

1. Heat olive oil in a medium saucepan over medium-high heat (about 350°F or 175°C).
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Stir in mixed vegetables and soy sauce. Cook until veggies are tender, about 3-5 minutes.
4. Serve the turkey and vegetables over cooked brown rice.

12) Apple and Pear Salad

This refreshing Apple and Pear Salad is perfect for those with acid reflux. It combines the sweetness of apples and pears with a light dressing, making it easy to digest.

Start by slicing one apple and one pear into bite-sized pieces. You can choose your favorite varieties, but try to avoid sour types. Add some mixed greens to a bowl for extra crunch.

For the dressing, mix one tablespoon of olive oil with a teaspoon of honey. Drizzle this over your salad and toss gently to coat all the ingredients.

Feel free to sprinkle on some walnuts for added texture. They’re nice and gentle on the stomach. Enjoy this salad for a nutritious lunch or a side dish!

Ingredients:

• 1 apple
• 1 pear
• 2 cups mixed greens
• 1 tablespoon olive oil
• 1 teaspoon honey
• Optional: walnuts

Cooking Instructions:

1. Slice the apple and pear.
2. Place mixed greens in a bowl.
3. Add the sliced apple and pear.
4. In a small bowl, mix olive oil and honey.
5. Drizzle dressing over the salad.
6. Toss gently to combine.
7. Add walnuts if desired.

13) Couscous with Roasted Vegetables

Couscous with roasted vegetables is a tasty and healthy dish for those managing acid reflux. It’s simple to prepare and packed with nutrients.

Start by chopping your favorite vegetables like bell peppers, zucchini, and carrots. Toss them with olive oil, salt, and pepper, then roast them in the oven at 400°F (200°C) until they’re tender.

Meanwhile, cook the couscous according to package instructions. When it’s fluffy, mix in the roasted veggies. You can add some fresh herbs for extra flavor.

Enjoy this colorful meal that’s easy on your stomach!

Ingredients:

• 1 cup couscous
• 1 cup water
• 1 bell pepper, chopped
• 1 zucchini, chopped
• 2 carrots, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss vegetables with olive oil, salt, and pepper.
3. Roast for 20-25 minutes until tender.
4. Cook couscous in boiling water as per package directions.
5. Mix roasted vegetables with couscous and fresh herbs if desired.

14) Mango Chia Seed Pudding

Mango chia seed pudding is a delicious treat that’s gentle on your stomach. Chia seeds absorb liquid and create a creamy texture that’s both tasty and healthy. This pudding is easy to make and perfect for breakfast or a snack.

You will need just a few simple ingredients. Combine ripe mango with almond milk and chia seeds for a flavorful blend. You can sweeten it to your taste, using honey or maple syrup if you like.

Let the mixture sit for at least 20 minutes to allow the chia seeds to soak. After that, it’s ready to enjoy!

Ingredients

• 1 cup unsweetened almond milk
• 1/4 cup chia seeds
• 1 ripe mango, diced
• Sweetener of choice (like honey or maple syrup)

Cooking Instructions

1. In a bowl, mix almond milk and chia seeds.
2. Stir in the diced mango.
3. Add sweetener if desired, and combine well.
4. Let it sit for 20 minutes until it thickens.
5. Serve chilled or at room temperature. Enjoy!

15) Pumpkin and Carrot Soup

Pumpkin and carrot soup is a delicious option for those dealing with acid reflux. This soup is easy to make and gentle on your stomach. You will need fresh pumpkin and carrots, which add sweetness and nutrition. Both ingredients are low-acid, making them good choices for your diet.

Start by sautéing some garlic in olive oil for flavor. Then, add diced pumpkin and carrots, along with vegetable or low-sodium chicken broth. Let it simmer until everything is tender.

After simmering, you can blend the soup to create a creamy texture. Add a touch of cinnamon for warmth and enjoy a comforting bowl.

Ingredients

• 2 cups pumpkin puree
• 2 cups carrots, chopped
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable or chicken broth
• 1 teaspoon cinnamon (optional)

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Sauté minced garlic until fragrant.
3. Add chopped carrots and pumpkin puree.
4. Pour in the broth and bring to a boil.
5. Reduce heat and let simmer for 20 minutes.
6. Once the vegetables are tender, blend the soup until smooth.
7. Stir in cinnamon if desired and serve warm.