10+ Heart Burn Friendly Recipes for Easy, Delicious Meals

Finding meals that won’t trigger heartburn can be challenging. Heartburn-friendly recipes allow you to enjoy delicious food while managing your symptoms.

These recipes focus on using ingredients that are gentle on your stomach and avoid common triggers.

Cooking with heartburn in mind doesn’t mean sacrificing flavor or variety. You can create satisfying dishes that keep you feeling good.

With simple adjustments and a little creativity, you can prepare meals that are both tasty and soothing for your digestive system.

Grilled Chicken Salad with Apple Cider Vinaigrette

This grilled chicken salad is a fresh and tasty option that is gentle on your stomach. The salad combines tender chicken breast, crisp greens, and a bright apple cider vinaigrette for a delightful balance.

To start, grill your chicken breast until it’s fully cooked. Slice it into strips and set it aside.

In a large bowl, combine a mix of spring greens, thinly sliced apples, and a sprinkle of nuts for crunch.

For the vinaigrette, whisk together olive oil, apple cider vinegar, a touch of honey, and a hint of garlic. This dressing adds flavor without being harsh on your digestive system.

Pour the vinaigrette over the salad and toss everything together. Serve it chilled for a refreshing meal anytime.

Ingredients

• 1 chicken breast
• 5 oz spring salad mix
• 1 red apple, thinly sliced
• 1/4 cup nuts (like walnuts)
• 1/4 cup olive oil
• 1 1/2 tbsp apple cider vinegar
• 2 tsp honey
• 1 clove garlic (optional)

Cooking Instructions

1. Grill the chicken breast until fully cooked (165°F or 75°C).
2. Slice the chicken into strips.
3. In a large bowl, combine the spring mix, sliced apple, and nuts.
4. Whisk together the olive oil, vinegar, honey, and garlic.
5. Drizzle the vinaigrette over the salad and toss to combine.
6. Serve chilled.

Quinoa Bowl with Roasted Vegetables

This Quinoa Bowl with Roasted Vegetables is a great choice for a heartburn-friendly meal. It’s nutritious, filling, and easy to make.

Start by cooking quinoa. Rinse it first, then simmer it in vegetable broth until tender. This adds extra flavor.

Next, choose your favorite vegetables like zucchini, bell peppers, and carrots. Chop them, drizzle with olive oil, salt, and pepper, then roast them in the oven at 400°F (200°C) for about 15 minutes.

Once everything is cooked, combine the quinoa and roasted veggies in a bowl. You can top it with feta cheese for added taste if you like. Adding a squeeze of lemon juice can also enhance the flavor.

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 2 cups mixed vegetables (zucchini, bell peppers, carrots)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Feta cheese (optional)
• Lemon (for garnish)

Cooking Instructions

1. Rinse quinoa under cold water.
2. In a pot, bring vegetable broth to a boil and add quinoa.
3. Reduce heat and simmer until tender.
4. Preheat oven to 400°F (200°C).
5. Chop vegetables and toss with olive oil, salt, and pepper.
6. Roast vegetables for 15 minutes.
7. Combine quinoa with vegetables in a bowl.
8. Top with feta cheese and lemon juice if desired.

Baked Salmon with Ginger Glaze

Baked salmon with ginger glaze is a tasty and heartburn-friendly option. The gentle flavors of ginger and honey create a wonderful sauce that enhances the natural taste of the salmon.

To prepare, you start by preheating your oven to 400°F (200°C). Then, you’ll mix together honey, ginger, and a bit of oil to create the glaze. This blend will add just the right touch without overwhelming your taste buds.

Once your salmon fillets are seasoned, brush on the glaze. Bake the salmon for about 12-15 minutes, or until it flakes easily with a fork. The result is a dish rich in omega-3 fatty acids, perfect for a healthy meal.

Ingredients

• 2 salmon fillets
• 2 tablespoons honey
• 1 tablespoon grated fresh ginger
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix honey, grated ginger, and olive oil.
3. Season salmon fillets with salt and pepper.
4. Brush the glaze over the salmon.
5. Place on a baking sheet and bake for 12-15 minutes.

4) Chicken and Brown Rice Stir Fry

A Chicken and Brown Rice Stir Fry is a delicious choice for a heartburn-friendly meal. It’s simple to make and packed with flavor. You can use lean chicken breast, which is easy on your stomach.

Start by cooking brown rice according to package instructions. This will usually take about 30-40 minutes.

While the rice cooks, chop your chicken and vegetables like bell peppers, carrots, and broccoli.

In a skillet, heat a small amount of olive oil over medium heat (about 350°F or 180°C). Add the chicken first and stir-fry until it turns white. This should take about 5 minutes.

Next, toss in your vegetables and cook until they are tender-crisp, around 3-5 minutes. You can season with low-sodium soy sauce for extra taste.

Serve the stir fry over the cooked brown rice. Enjoy your healthy meal!

Ingredients

• 1 cup brown rice
• 1 lb (450g) lean chicken breast
• 2 cups vegetables (bell peppers, carrots, broccoli)
• 1 tbsp olive oil
• 2 tbsp low-sodium soy sauce

Cooking Instructions

1. Cook brown rice according to package instructions.
2. Chop chicken and vegetables.
3. Heat olive oil in a skillet over medium heat (350°F or 180°C).
4. Add chicken and stir-fry until cooked (about 5 minutes).
5. Add vegetables and cook until tender-crisp (3-5 minutes).
6. Serve over brown rice.

5) Zucchini Noodles with Pesto

Zucchini noodles are a great choice for a heartburn-friendly meal. They are low in calories and carbs, making them easy to digest. These noodles can be made quickly and are perfect for a light lunch or dinner.

To prepare, spiralize the zucchini or use a julienne peeler. This will give you long, thin strips that resemble pasta. You can also grate the zucchini for a different texture.

Next, toss the noodles with your favorite pesto sauce. If you want to add some flavor, consider mixing in grilled chicken or cherry tomatoes.

Cook the zucchini noodles in a hot pan with a little olive oil for 2 to 5 minutes. This will keep them crunchy and fresh, which is perfect for this dish.

Ingredients

• 2 medium zucchini
• 1 cup pesto sauce
• 1 tablespoon olive oil
• Salt to taste (optional)

Cooking Instructions

1. Spiralize or julienne the zucchini.
2. Heat olive oil in a pan over medium heat (around 350°F or 175°C).
3. Add the zucchini noodles and cook for 2 to 5 minutes.
4. Toss with pesto sauce and serve.

Oatmeal with Fresh Berries

Oatmeal with fresh berries is a delicious and heartburn-friendly breakfast. It’s gentle on your stomach while being full of flavor and nutrients.

Start your day by cooking rolled oats with water or a non-dairy milk. This helps to keep it light and minimizes acidity.

Add a variety of fresh berries like blueberries, strawberries, or raspberries. These fruits are low in acidity and provide natural sweetness. You can either mix them in or top your oatmeal with them.

To enhance the flavor, consider adding a drizzle of honey or a sprinkle of cinnamon. These options can elevate your meal without upsetting your stomach.

This recipe is simple and quick, making it a great choice for busy mornings.

Ingredients

• 1 cup rolled oats
• 2 cups water or non-dairy milk
• 1 cup mixed fresh berries (blueberries, strawberries, raspberries)
• Honey or cinnamon (optional)

Cooking Instructions

1. In a pot, bring water or non-dairy milk to a boil.
2. Add rolled oats and reduce heat to a simmer.
3. Cook for about 5 minutes, stirring occasionally.
4. Once thickened, remove from heat.
5. Stir in your fresh berries or add them on top.
6. Add honey or cinnamon if desired. Enjoy!

7) Banana Almond Smoothie

The Banana Almond Smoothie is a gentle treat for your stomach. It combines the creamy texture of bananas with the nutty flavor of almonds. This delightful blend can help soothe heartburn.

To make this smoothie, start with one ripe banana. Bananas are friendly for your digestive system and help reduce acid.

Next, add a cup of almond milk. This milk is low in acidity and a great option for those with heartburn.

For added nutrition, you can include a tablespoon of almond butter. This will enhance the flavor and provide healthy fats. Blend all the ingredients until smooth.

Enjoy this refreshing smoothie in the morning or as a snack during the day. It’s an easy way to keep your meals heartburn-friendly.

Ingredients

• 1 ripe banana
• 1 cup almond milk
• 1 tablespoon almond butter

Cooking Instructions

1. Gather all ingredients.
2. Place the banana, almond milk, and almond butter in a blender.
3. Blend until smooth.
4. Pour into a glass and serve immediately.

8) Lemon Herb Baked Tilapia

Lemon Herb Baked Tilapia is a light and tasty dish that’s easy to prepare. This recipe is perfect for those who want something heartburn-friendly and refreshing.

To start, you will need fresh tilapia fillets. The lemon and herbs really enhance the fish’s flavor without being too heavy on the stomach.

You can bake it at 425°F (220°C) for about 12-13 minutes.

While the fish is baking, thinly slice a lemon to add on top. Season with some salt and fresh cracked pepper to taste. The fresh lemon gives the tilapia a bright flavor that works well for a light meal.

You can pair this dish with a side of steamed vegetables or a simple salad. Enjoy your Lemon Herb Baked Tilapia for a quick and satisfying dinner.

Ingredients

• Tilapia fillets
• 1 lemon
• Salt
• Fresh cracked pepper
• Fresh herbs (like parsley or dill)

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Place a baking sheet and put the tilapia fillets on it.
3. Thinly slice the lemon and place on top of the fish.
4. Season the fish with salt and fresh cracked pepper.
5. Bake the fish for 12-13 minutes until it becomes opaque and flaky.

Spinach and Feta Stuffed Bell Peppers

Spinach and feta stuffed bell peppers are a tasty option that can be gentle on your stomach. They combine fresh spinach, creamy feta cheese, and colorful bell peppers for a nutritious meal.

To prepare, start by preheating your oven to 350°F (175°C).

You will need four bell peppers of your choice. Cut the tops off and remove the seeds.

In a bowl, mix chopped spinach with crumbled feta cheese. You can also add cooked quinoa or rice for extra texture. Season your mixture with a bit of salt and pepper.

Stuff each bell pepper with the spinach and feta mixture.

Then, place them in a baking dish, cover with foil, and bake for about 25-30 minutes. This will make the peppers tender while keeping the filling warm.

Ingredients

• 4 bell peppers
• 2 cups fresh spinach, chopped
• 1 cup crumbled feta cheese
• 1 cup cooked quinoa or rice
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Cut the tops off the bell peppers and remove seeds.
3. In a bowl, mix spinach and feta cheese.
4. Add cooked quinoa or rice, then season.
5. Fill each pepper with the mixture.
6. Place in a baking dish, cover with foil.
7. Bake for 25-30 minutes.

10) Carrot Ginger Soup

Carrot ginger soup is a tasty choice if you’re looking for heartburn-friendly recipes. The combination of carrots and ginger not only tastes great but also offers soothing benefits for your stomach.

Carrots are gentle on the digestive system, while ginger helps calm nausea. You can make this soup quickly and enjoy its warm flavors on a chilly day.

To prepare it, you start by sautéing some onions and ginger. Then, add chopped carrots and broth. Simmer until everything is tender. After that, blend it for a creamy texture and season to your liking.

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 tablespoons grated ginger
• 4 cups carrots, peeled and chopped
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onions and cook until they soften.
3. Stir in grated ginger and cook for 1 minute.
4. Add chopped carrots and vegetable broth.
5. Simmer for about 20 minutes, until carrots are tender.
6. Blend the soup until smooth.
7. Season with salt and pepper.