Acid reflux recipes
Eating well with acid reflux doesn't mean bland. These reflux-friendly ideas are mild, lower-fat and easy — and the Reflux Kitchen app can turn whatever is in your kitchen into one more.
Already have a recipe in mind? Check it free with the acid reflux recipe checker — we flag the tricky ingredients and give you a milder version to cook as-is.
What makes a recipe reflux-friendly
Three things do most of the work: gentle cooking (bake, steam, poach or grill instead of frying), moderate fat (skip heavy cream sauces and lots of butter), and low acidity and spice (go easy on chili, raw onion and garlic, citrus and tomato). Mild herbs like parsley, dill and basil add flavor without the heat. Keep portions sensible and you've covered the basics.
Looking for more protein? See our high-protein acid reflux recipes.
122 reflux-friendly recipes
Banana Oat Porridge with Almond Butter
Warm, gentle and ready in minutes.
Warm Overnight Oats with Apple and Cinnamon
Prepared overnight and gently warmed in the morning.
Spelt Semolina Porridge with Blueberry Compote
Warm, gentle and ready in minutes.
Chia Oat Pudding with Pear
Creamy, prepared ahead and topped with soft pear.
Creamy Scrambled Eggs with Parsley and Spelt Bread
Gently set rather than heavily fried.
Cucumber Avocado Toast with Cottage Cheese
Fresh, creamy and deliberately portioned.
Millet Porridge with Apple and Cinnamon
Warm, gentle and ready in minutes.
Spelt Toast with Cottage Cheese and Cucumber
A quick, protein-rich snack.
Gentle Banana Oat Smoothie
Thick, modestly portioned and free from acidic additions.
Baked Apple with Oats and Cinnamon
A warm, soft sweet treat.
Baked Zucchini Potato Fritters
Easy oven cooking and convenient to prepare ahead.
Steamed Cod with Dill Potatoes
A clean, gentle main built around familiar ingredients.
Chicken Breast with Rice and Zucchini
A clean, gentle main built around familiar ingredients.
Turkey Strips in Gentle Oat Cream
A clean, gentle main built around familiar ingredients.
Salmon with Sweet Potato Mash
A clean, gentle main built around familiar ingredients.
Potato Zucchini Bake
Easy oven cooking and convenient to prepare ahead.
Creamy Pumpkin Risotto
Creamy without a heavy sauce.
Poached Cod with Rice and Cucumber
A clean, gentle main built around familiar ingredients.
Mild Vegetable Broth with Spelt Noodles
Light, warm and quick to prepare.
Carrot Potato Cream Soup
Velvety, warm and deliberately mild.
Parsnip Potato Soup
Velvety, warm and deliberately mild.
Fennel Potato Cream Soup
Velvety, warm and deliberately mild.
Zucchini Potato Soup
Velvety, warm and deliberately mild.
Sweet Potato Soup with a Light Coconut Note
Velvety, warm and deliberately mild.
Millet Vegetable Stew
Comforting, soft and gently seasoned.
Rice and Vegetable Skillet
A clean, gentle main built around familiar ingredients.
Steamed Vegetables with Quinoa
Light, colorful and free from heavy sauce.
Pumpkin Carrot Ragout with Rice
A gentle creamy vegetable dish without tomato.
Creamy Polenta with Roasted Vegetables
Soft polenta paired with gently roasted vegetables.
Spelt Farfalle with Zucchini and Basil
An everyday creamy pasta without tomato.
Brown Rice with Pumpkin and Carrot
Nutty, soft and gently filling.
Quinoa with Zucchini and Carrots
A clean and simple vegetable bowl.
Chicken Vegetable Rice Skillet
A clean, gentle main built around familiar ingredients.
Steamed Vegetable Bowl with Turkey Medallion
Everything gently cooked and softly seasoned.
Spelt Bulgur with Gentle Vegetables
Light, grainy and easy to prepare ahead.
Baked Potato with Cottage Cheese and Cucumber
A simple classic with a fresh topping.
Corn Polenta with Zucchini Vegetables
Creamy, soft and ready in 20 minutes.
Steamed Broccoli with Rice and Egg
A clean, gentle main built around familiar ingredients.
Salmon Bowl with Quinoa and Cucumber
Protein-rich, fresh and deliberately portioned.
Turkey Vegetable Skillet with Potatoes
A clean, gentle main built around familiar ingredients.
Egg-Free Banana Oat Pancakes
Soft, moist and free from heavy toppings.
Oat Pancakes with Apple
Soft, moist and free from heavy toppings.
Gentle Vanilla Semolina Pudding
Creamy and served warm or lukewarm.
Rice Pudding with Apple and Cinnamon
A gentle classic with softly cooked fruit.
Gentle Apple Compote
A soft and simple sweet treat.
Pear Compote with Vanilla
A soft and simple sweet treat.
Blueberry Oat Muffins
Moist, baked and easy to portion.
Savory Zucchini Oat Muffins
Moist, baked and easy to portion.
Millet Apple Bake
Easy oven cooking and convenient to prepare ahead.
Mango Oat Pudding
Fruity, creamy and only lightly sweetened.
Gentle Cucumber Avocado Salad
Gently dressed without vinegar or citrus.
Lukewarm Lamb’s Lettuce with Pear and Potatoes
Gently dressed without vinegar or citrus.
Potato Cucumber Salad without Vinegar
Gently dressed without vinegar or citrus.
Lukewarm Beetroot Potato Salad
Gently dressed without vinegar or citrus.
Steamed Carrot Apple Salad
A classic raw-salad idea, prepared gently cooked.
Steamed Vegetables with Sweet Potato
Simple, warm and easy to combine.
Lukewarm Couscous Salad with Zucchini
Gently dressed without vinegar or citrus.
Quinoa Cucumber Salad with Cottage Cheese
Gently dressed without vinegar or citrus.
Rice Salad with Chicken and Vegetables
Gently dressed without vinegar or citrus.
Millet Salad with Zucchini and Carrot
Gently dressed without vinegar or citrus.
Skyr with Banana and Oats
A protein-rich start – creamy and filling.
Scrambled-Egg Muffins with Zucchini
Savoury protein muffins from the oven.
Low-Fat Quark with Pear and Oats
High in protein, gently sweet from the pear.
Cottage Cheese Spelt Toast with Egg
A double protein hit: cottage cheese and egg.
Protein Porridge with Skyr
Creamy porridge, boosted with skyr.
Herb Omelette with Potatoes
A filling protein breakfast with soft potato.
Chicken Rice Bowl with Carrot
Lean, protein-rich and pleasantly mild.
Oven Turkey Skewers with Mashed Potato
Tender turkey skewers, gently oven-cooked.
Cod with Quinoa and Zucchini
Lean fish with protein-rich quinoa.
Mild Red Lentils with Rice
A gentle dhal without heat – plant protein.
Lukewarm Chicken Quinoa Salad
Fresh, lean and easy to prep ahead.
Pollock with Sweet Potato
Lean fish with soft sweet potato.
Mild Tofu Rice Pan
Plant protein, gentle and mild.
Oven Turkey Meatballs with Rice
Tender balls, baked instead of pan-seared hot.
Pollock Fillet with Mashed Potato and Dill
Tender fish on silky mash.
Chicken Breast with Quinoa and Fennel
Lean, mild and pleasantly aromatic.
Scrambled Eggs with Potatoes and Spinach
Soft scrambled eggs with mild leaf spinach.
Oven Turkey with Pumpkin and Potatoes
Filling, lean and gently cooked.
Cod and Potato Bake
A gently baked casserole with lean fish.
Lentil-Vegetable Stew with Chicken
A hearty stew with double protein.
Low-Fat Quark with Banana and Cinnamon
A quick protein snack, creamy and mild.
Cottage Cheese with Cucumber on Rice Cakes
A crisp, protein-rich mini snack.
Skyr with Soft Pear
Creamy skyr with gently steamed pear.
Boiled Eggs with Spelt Bread
A classic protein snack, simple and filling.
Quark Dip with Carrot Sticks
A mild protein dip with crunchy carrots.
Semolina Porridge with Banana
Warm, creamy and quick to make.
Quinoa Breakfast Porridge with Pear
A gluten-free, gentle porridge with soft pear.
Rice-Flake Porridge with Apple Sauce
Extra light and gentle.
Spelt Roll with Cream Cheese and Cucumber
Freshly topped and ready in minutes.
Poached Egg on Spelt Toast
Soft egg on spelt toast.
Oat Waffles
Soft waffles, best served warm.
Pumpkin Oat Porridge
Creamy porridge with soft pumpkin.
Melon Breakfast Bowl with Oats
Fresh and light with mild melon.
Potato-Carrot Mash with Turkey
Silky mash with tender turkey strips.
Rice with Steamed Fennel and Chicken
Mild and aromatic with soft fennel.
Baked Sweet Potato with Herb Quark
Soft sweet potato with mild herb quark.
Spelt Pasta with Zucchini Cream
Silky zucchini sauce with no heat.
Steamed Pike-Perch with Mashed Potato
Tender fish on silky mashed potato.
Mild Chicken and Rice Soup
A clear, warming soup with rice and chicken.
Potato and Pumpkin Bake
Gently baked casserole with soft vegetables.
Polenta Slices with Roasted Vegetables
Golden polenta with mild roasted vegetables.
Mild Carrot-Ginger Soup
Creamy carrot soup with a hint of ginger.
Rice Pan with Egg and Peas
Quick, mild rice pan with soft peas.
Steamed Cod with Fennel
Tender cod on soft fennel.
Potato Gnocchi with Sage Butter
Soft gnocchi with sage butter.
Oven-Baked Turkey Patties with Mashed Potato
Baked in the oven, not pan-seared.
Stuffed Zucchini with Rice and Turkey
Soft zucchini with a mild filling.
Millet Risotto with Pumpkin
Creamy millet risotto with soft pumpkin.
Mild Potato-Leek Soup
Silky soup with soft, well-cooked leek.
Steamed Chicken with Rice and Carrots
Gently steamed and mildly seasoned.
Sweet Potato Gnocchi with Zucchini
Soft gnocchi with mild zucchini.
Roasted Vegetable Bowl with Quinoa and Egg
A colourful, mild vegetable bowl.
Mild Fish Soup with Potatoes
A clear, warming soup with fish.
Mild Pumpkin-Potato Pan with a Hint of Coconut
Gentle and creamy, without heat.
Spelt Risotto with Zucchini
Creamy risotto with zucchini.
Rice with Scrambled Egg and Steamed Carrot
Quick, soft and mild.
Oven Cod with Sweet Potato
Tender fish with sweet potato.
Turkey Strips in a Mild Sauce with Rice
Tender turkey strips in a silky oat cream.
Rice Cakes with Cream Cheese and Cucumber
A crisp, mild snack in minutes.
Melon and Cucumber Skewers
Fresh, water-rich bites without acidity.
Spelt Crackers with Cream Cheese
A simple, mild snack for in between.
Baked Pear with Vanilla Quark
Soft, warm pear with mild vanilla quark.
Ideas by meal
Breakfast: oatmeal with banana or pear; chia oat pudding; banana oat pancakes. Lunch & dinner: baked salmon or white fish with potatoes and steamed vegetables; herb chicken with rice and zucchini; smooth pumpkin or carrot soup. Sweets: pear or apple compote, baked banana, or mild rice pudding with low-fat or plant milk. Build any of them from the reflux-friendly foods list.
Out of ideas? Cook from what you have.
Type or photograph your ingredients and get a gentle, reflux-friendly recipe in seconds — built around your own triggers. Plus 100+ curated recipes to browse.
Download free on the App StoreScan with your iPhone
Simple cooking tips for reflux
- Swap the method: bake, steam or poach instead of deep-frying.
- Flavor without heat: mild herbs, a little olive oil, gentle spices you tolerate.
- Rethink the sauce: creamy potato or pumpkin instead of tomato-based.
- Mind the portion: a moderate plate, eaten slowly, beats an overfull one.
General information, not medical advice. Reactions are individual — see our foods to avoid and foods to eat guides.
Frequently asked questions
What recipes are good for acid reflux?
Reflux-friendly recipes are mild, lower-fat and non-spicy: oatmeal and chia puddings, baked mild fish with potatoes, chicken with rice and cooked vegetables, smooth vegetable soups, and low-acid fruit desserts like pear compote. Gentle cooking and moderate portions matter as much as the ingredients.
What can I cook for dinner with acid reflux?
Good reflux-friendly dinners include baked salmon or mild white fish with potatoes and steamed vegetables, herb chicken with rice and zucchini, or a smooth pumpkin soup. Keep it earlier and lighter, and avoid heavy frying, lots of onion and garlic, and spicy sauces.
What's a quick reflux-friendly breakfast?
Oatmeal with banana or pear is quick, warm and gentle. Banana oat pancakes, whole-grain toast with a little low-fat cheese, or plain low-fat yogurt with soft fruit are also fast and reflux-friendly.
How do I make a recipe reflux-friendly?
Bake, steam, poach or grill instead of frying; keep fat moderate; skip chili, raw onion and garlic, and heavy cream sauces; and lean on mild herbs for flavor. Swap citrus and tomato for low-acid options, and keep portions sensible.
Are there reflux-friendly desserts?
Yes — low-acid fruit does the work. Pear or apple compote, baked banana, or a little rice pudding made with low-fat or plant milk are gentle sweets. Go easy on chocolate, citrus and very rich, buttery bakes.
How does the Reflux Kitchen app create recipes?
You enter the ingredients you have — by typing, describing them, or taking a photo — and the app suggests a gentle, reflux-friendly recipe that respects the triggers, allergies and intolerances in your profile. You also get 100+ curated recipes to browse.
Sources
This guide reflects widely accepted dietary and lifestyle guidance from established medical bodies. It is general information, not medical advice.
- Acid Reflux (GER & GERD) in Adults — NIDDK — National Institutes of Health
- Gastroesophageal reflux disease (GERD) — Mayo Clinic
- Acid Reflux / GERD — patient resources — American College of Gastroenterology
Foods to avoid · Foods to eat · Reflux diet · Home remedies
More guides: 7-day meal plan · Low-acid fruits · Heartburn