10+ Reflux Diet Recipes for Delicious and Heartburn-Friendly Meals

Acid reflux can be uncomfortable and interfere with daily life. Finding suitable recipes that cater to a reflux-friendly diet can help you enjoy meals while managing symptoms. These recipes not only support your health but also make meal planning easier and more enjoyable.

With the right ingredients and cooking methods, you can create meals that are both delicious and gentle on your stomach. In this article, you’ll discover a range of reflux diet recipes that fit your needs.

Get ready to explore tasty options that can help you maintain your diet without sacrificing flavor.

Banana & Oatmeal Smoothie

The Banana & Oatmeal Smoothie is a great choice for anyone with reflux. The creamy texture helps soothe your stomach. Bananas are gentle and can be a good option for you.

To make this smoothie, combine rolled oats, yogurt, and a ripe banana. You can add a little honey for sweetness if you prefer. This smoothie is not only tasty but also quite filling.

Rolled oats provide fiber, which is good for digestion. Meanwhile, yogurt adds creaminess and healthy probiotics. Blend it all together until smooth, and enjoy a refreshing snack or breakfast.

Ingredients

• 1 ripe banana
• 1/2 cup rolled oats
• 1 cup yogurt (plain or low-fat)
• 1 tablespoon honey (optional)
• 1/2 cup water or low-fat milk

Cooking Instructions

1. Peel the banana and break it into pieces.
2. In a blender, combine banana, rolled oats, yogurt, and honey.
3. Add water or milk to reach your desired consistency.
4. Blend until smooth.
5. Pour into a glass and enjoy!

Ginger Carrot Soup

This Ginger Carrot Soup is a comforting choice for a reflux diet. The main ingredients are carrots and ginger, both known for their soothing properties. Carrots provide sweetness and nutrition, while ginger adds warmth without being harsh on your stomach.

Start by gathering your ingredients. You’ll find that this soup is easy to make and delicious. It’s perfect for chilly days or when you want something light yet filling.

You can adjust the flavors to suit your taste. For a creamier texture, consider adding a splash of coconut milk.

Ingredients

• 4 large carrots, chopped
• 1 tablespoon fresh ginger, grated
• 1 onion, chopped (optional for reflux)
• 2 cups vegetable broth
• Salt to taste
• Pepper to taste

Cooking Instructions

1. In a pot, combine chopped carrots and onion.
2. Add the grated ginger and vegetable broth.
3. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Blend until smooth, adding salt and pepper to taste.
5. Serve warm and enjoy!

3) Whole Wheat Pasta with Basil Pesto

Whole wheat pasta with basil pesto is a tasty and healthy choice for your reflux diet. Whole wheat pasta is higher in fiber, which can help with digestion. This dish is simple to make and satisfying.

You’ll need whole wheat pasta, basil pesto, and some fresh vegetables. For extra flavor, you can add olive oil and garlic. Look for low-fat options to keep it gentle on your stomach.

To make this dish, cook your pasta according to the package instructions. Once it’s done, drain it and set it aside.

In a pan, heat a bit of olive oil and sauté minced garlic until fragrant. Then, mix in your cooked pasta and basil pesto, stirring well.

Feel free to add any veggies you like. Broccoli, zucchini, and bell peppers work great. Cook for a few more minutes until everything is warm.

Ingredients

• ½ box (about 4 cups) whole wheat pasta
• ¼ cup basil pesto
• 2-3 garlic cloves, minced
• Olive oil
• Salt and pepper to taste
• Fresh vegetables (like broccoli and zucchini)

Cooking Instructions

1. Cook whole wheat pasta according to package instructions.
2. Drain the pasta and set aside.
3. Heat olive oil in a pan over medium heat.
4. Sauté minced garlic until fragrant.
5. Add cooked pasta and basil pesto; stir to combine.
6. Add fresh vegetables and cook until heated through.

4) Quinoa Stir-Fry with Vegetables

Quinoa stir-fry with vegetables is a tasty and healthy choice for your reflux diet. This dish is easy to make and packed with nutrients.

Start by cooking 1 cup of quinoa in 2 cups of water or vegetable broth. Bring it to a boil, then reduce heat and let it simmer for about 15 minutes.

While the quinoa cooks, heat 1 tablespoon of olive oil in a pan. Add sliced onions, minced garlic, and grated ginger. Sauté until the onions are soft.

Next, toss in 2 cups of your favorite vegetables, like broccoli and bell peppers. Cook until they’re tender but still colorful.

Mix the cooked quinoa with the vegetable stir-fry and add a splash of soy sauce or your favorite seasoning.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 tablespoon olive oil
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1-inch ginger, grated
• 2 cups mixed vegetables (e.g., broccoli, bell pepper)

Cooking Instructions

1. Rinse quinoa and cook with water or broth.
2. Sauté onion, garlic, and ginger in olive oil.
3. Add vegetables and cook until tender.
4. Mix in quinoa and add seasoning.

5) Grilled Chicken with Asparagus

Grilled chicken with asparagus is a great meal for those following a reflux diet. This dish is both tasty and easy to prepare. The combination of lean protein and vegetables offers a balanced meal that is gentle on your stomach.

Start by marinating the chicken in olive oil, lemon juice, and herbs for flavor. You can season it simply with salt and pepper.

While the chicken is marinating, prepare your asparagus. Trim the ends and drizzle with a little olive oil.

Preheat your grill to 425°F (220°C). Place the chicken on the grill and cook for about 6-7 minutes on each side until fully cooked. Add the asparagus to the grill for the last 4-5 minutes.

Serve your grilled chicken alongside the asparagus for a healthy and satisfying meal.

Ingredients:

• 2 chicken breasts
• 1 bunch of asparagus
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions:

1. Marinate chicken in olive oil, lemon juice, salt, and pepper.
2. Prepare asparagus by trimming the ends and drizzling with olive oil.
3. Preheat grill to 425°F (220°C).
4. Grill chicken for 6-7 minutes per side.
5. Add asparagus to grill for the last 4-5 minutes.
6. Serve together.

Baked Salmon with Quinoa

Baked salmon with quinoa is a tasty and healthy dish perfect for a reflux diet. Salmon is not only delicious but also packed with nutrients. Its healthy fats can help keep your body satisfied.

Quinoa adds a nice touch and is easy to prepare. It is gluten-free and rich in protein, making it a good choice for a side. Together, they create a balanced meal that supports your health goals.

You can season the salmon with lemon and herbs for extra flavor. This simple combination helps to keep your meals enjoyable and gentle on the stomach.

Ingredients

• 4 ounces salmon fillet
• 1/2 cup cooked quinoa
• 1 lemon, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the salmon on a lined baking sheet.
3. Drizzle with olive oil and season with salt, pepper, and lemon.
4. Bake for about 15-20 minutes or until cooked through.
5. Serve the salmon with cooked quinoa on the side. Enjoy!

7) Almond Milk Chia Pudding

Almond milk chia pudding is a tasty and healthy treat. It’s easy to make and perfect for a reflux-friendly diet. Chia seeds are great for thickening, and almond milk adds a nice nutty flavor.

To prepare, you simply mix almond milk and chia seeds. You can add a bit of honey or maple syrup for sweetness. Let it sit in the fridge for a few hours or overnight.

The result is a creamy pudding that can be enjoyed at breakfast or as a snack. You can also top it with gentle fruits like bananas or pears for extra flavor.

Ingredients

• 1 cup almond milk (240 ml)
• 1/4 cup chia seeds (40 g)
• 1-2 tablespoons honey or maple syrup (optional)

Cooking Instructions

1. In a bowl or jar, combine almond milk and chia seeds.
2. Stir well to mix everything.
3. Add honey or maple syrup if you want extra sweetness.
4. Refrigerate for at least 4 hours or overnight.
5. Stir again before serving. Enjoy!

8) Spinach & Ricotta Stuffed Peppers

Spinach and ricotta stuffed peppers are a delicious and healthy choice for your reflux diet. They are filled with nutritious ingredients, making them both satisfying and gentle on your stomach.

To prepare, start with fresh bell peppers. You can choose any color you like.

The filling includes ricotta cheese, spinach, and a bit of Parmesan for extra flavor. These ingredients create a creamy texture that’s hard to resist.

Bake the stuffed peppers in the oven at 375°F (191°C) until they’re tender. This usually takes about 25 to 30 minutes. You’ll enjoy the aroma and taste of this dish while keeping it suitable for your dietary needs.

Ingredients

• 4 large bell peppers (any color)
• 2 cups fresh spinach, chopped
• 1 cup ricotta cheese
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• 2 cloves garlic, minced
• ½ teaspoon Italian seasoning
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (191°C).
2. Cut the bell peppers in half and remove the seeds.
3. In a bowl, mix ricotta, spinach, cheeses, garlic, and seasonings.
4. Fill the pepper halves with the mixture.
5. Place them in a baking dish and bake for 25 to 30 minutes.

9) Apple & Cabbage Slaw

Apple and cabbage slaw is a refreshing dish that’s easy to make and great for a reflux diet. You can enjoy its crunchy texture and sweet-tart flavors without worrying about triggering symptoms.

Start with shredded cabbage and thinly sliced apples. Toss them together in a large bowl for a colorful mix. You can add thinly sliced onions for extra flavor if you like.

For the dressing, mix vinegar, olive oil, a little sugar, and Dijon mustard. Whisk these ingredients in a small bowl and then pour it over the slaw. Toss everything together until it’s well coated.

This slaw works well as a side dish and is perfect at picnics or barbecues. You can also make it ahead of time and let the flavors blend in the refrigerator.

Ingredients

• 2 cups shredded cabbage
• 1 apple, thinly sliced
• 1/4 cup sliced onions (optional)
• 1/4 cup olive oil
• 2 tablespoons vinegar
• 1 tablespoon sugar
• 1 teaspoon Dijon mustard

Cooking Instructions

1. In a large bowl, combine the cabbage, apple, and onions.
2. In a smaller bowl, whisk together the dressing ingredients.
3. Pour the dressing over the slaw and toss well.
4. Chill in the refrigerator for at least 30 minutes before serving.

10) Herbal Chamomile Tea

Herbal chamomile tea is a soothing drink that can help with acid reflux symptoms. Chamomile has anti-inflammatory properties that may ease discomfort in your stomach and esophagus.

To make this tea, you will need dried chamomile flowers. You can enjoy it hot or cold, making it a versatile option any time of the day.

Drinking chamomile tea after meals can help relax your digestive system. This comforting beverage not only offers relief but also promotes relaxation, making it perfect for winding down after a long day.

Ingredients

• 1 to 2 teaspoons dried chamomile flowers
• 1 cup (240 ml) hot water (about 200°F or 93°C)

Cooking Instructions

1. Boil water in a kettle.
2. Place dried chamomile flowers in a cup.
3. Pour hot water over the flowers.
4. Steep for 5 to 10 minutes.
5. Strain the tea to remove the flowers.
6. Enjoy your chamomile tea!