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There’s nothing worse of a spoiler from enjoying typical delicious food than having a bad case of acid reflux. Studies reveal that 20% of people in the US suffer from GERD. People with unhealthy lifestyles and poor diets, such as overconsumption of caffeinated drinks, alcohol, chocolate, and spicy and greasy dishes, usually get this disease. 

GERD might seem like a life sentence to people who love delicious food. But it turns out that it shouldn’t keep you from enjoying your meals – a little creativity goes a long way! So with this compilation of acid reflux-friendly recipes, we will try to help you create scrumptious, healthy, and light dinner ideas you and your family will surely enjoy. Prepare your kitchen stuff, and let’s start cooking these delicious dinner recipes safe for people with acid reflux!

1. Teriyaki Shrimp Sushi Bowl

The teriyaki shrimp sushi bowl is a gluten and dairy-free recipe that seafood lovers will enjoy. This yummy dish is made with quinoa and rice topped with teriyaki shrimp, avocado, and cucumber. It has a little dash of your favorite sriracha mayo — enough to become a flavor bomb but not too much to trigger a stomachache. With its flavourful taste, this recipe is a must-do if you are looking for a great seafood dish that would not give you acid reflux attacks.  

2. Banh Mi Bowls with Sticky Tofu

Do you want to have an Asian-inspired vegan meal for dinner? The banh mi bowl with sticky tofu might be the recipe you are looking for. Loaded with rice noodles, and different veggies, and rich in protein tofu, this dish is drizzled with sweet and authentic Asian sauce. This banh mi bowl is a great and easy-to-prepare dish, taking only 15 minutes of your time to prepare — a delicious yet guilt-free meal you can enjoy at your dinner table on busy days. 

3. Maple BBQ Salmon

A simple and satisfying recipe to prepare, this maple BBQ salmon is packed with unbelievable taste and mouth-watering spice and aroma. The tenderness of the salmon meat and the combination of sweet and smoky flavor makes this dish one of the tastiest recipes on this list, perfect for a weeknight meal without worrying about having your acid reflux symptoms occur.

4. Roasted Vegetable Lasagna

For acid reflux sufferers, too much tomato can trigger symptoms. But this white version of a widely known Italian dish is a perfect replacement for the classic lasagna we all love to eat. This recipe is made with numerous veggies, such as broccoli, bell pepper, zucchini, and onions, tucked in between the lasagna noodles. With the herby béchamel sauce and a safe amount of cheese, you won’t surely miss the tomato sauce at all.

5. Chicken Tortellini with Broccoli Bake

Are you looking for a perfect dinner dish you want to serve with friends? Try baking chicken tortellini with broccoli. This is also a go-to comfort food if you want a meal with tasty chicken meat, and crunchy broccoli veggies, baked until hot and bubbly. It’s an easy-to-prepare casserole, which is comforting and satisfying —  a dish bursting with different exciting flavors.

6. Balsamic Chicken

A quick and easy pan meal, this balsamic chicken thigh recipe is coated in a sweet and delectable glaze. Perfectly roasted to acquire a unique taste of the meat alongside the potatoes and asparagus, this other Asian dish is a sure hit for every member of your family and friends. It’s an appetizing dish rich in protein, starch, and healthy vegetables, all on one dinner plate.

7. Instant Pot Chicken and Cauliflower Rice Soup

A dish that is low in carbs and dairy free, the instant pot chicken and cauliflower soup is a warm meal you will need on a cold winter night. It has rich, creamy, and delicious flavors that will surely comfort you with every spoon. If you’re a total soup person, this delicious and healthy dish will be a great addition to your chill night’s menu.

8. Mushroom Spinach White Pizza

This is an easy and light meal for dinner when you are watching your favorite sports in the comfort of your living room. The mushroom spinach white pizza is filled with a tasty and creamy basil Italian ricotta. Sautéed with mushroom and spinach, this pizza is made without red tomato sauce, making it recommended for people suffering from acid reflux. 

9. Apricot-Glazed Chicken

The apricot-glazed chicken recipe is the absolute dish for those who love sweet and savory chicken dishes. As a good choice for a weekend dinner for the family, this recipe only contains eight ingredients, making it one of the easy-to-do recipes every household can make. 

The tender, crispy, and caramelized texture of the chicken, plus the mouth-watering sauce of this dish, will make your family ask for more. But instead of using fresh garlic in this dish, we recommend using garlic powder to lessen the chance of reflux symptoms. 

10.10-Minute Blackened Tilapia

Do you want a quick recipe after a tiring day of work? The 10-minute blackened tilapia might be the quickest dish you want to prepare without worrying about your acid reflux. All you only need is a handful of different herbs and spices in your pantry and mix it. You may coat your tilapia or fish fillet, fry, and that’s it! This easy-to-cook recipe can become a staple member of your home’s weeknight dinner rotation that everybody would enjoy.

11. Banana Ginger Smoothie

It may not be a dish, but a banana ginger smoothie is a perfect partner for every recipe listed above, with its sweet and zesty taste. More than this, ginger has been proven to prevent stomach acid from flowing up to our throats, making it a good anti-GERD vegetable. This smoothie is a great drink, especially at night when the symptoms of acid reflux can be toughest.

Final Thoughts

Your doctor will prescribe you the right drugs to cure and prevent your acid reflux. But taking medicines can only do much unless you change your lifestyle and diet. Poor eating habits can aggravate the symptoms you may be experiencing. With the recipe above, we hope you can now expand your dinner menu with these tasty, savory, yet acid reflux-friendly dishes we prepare. If you want to know more light dinner recipes, you may visit

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