GERD / Acid Reflux / Safe Recipes

Vegetarian Main Course Recipes

These recipes should not provoke GERD / Acid Reflux / heartburn. Most of these recipes do not contain known GERD triggers. However, in many cases those with GERD / Acid Reflux will be able to tolerate small amounts of these known triggers, and those recipes with small amounts of GERD triggers are noted. Similarly, some recipes will be more likely to provoke symptoms when they are eaten in larger portions; these are also noted.

Foods and ingredients that trigger GERD / Acid Reflux / heartburn symptoms vary from person to person. While to the best of our knowledge these recipes should not trigger symptoms, only you know what foods are triggers for you. Keep a food diary so that you know which foods are triggers for you, and check the ingredients in each recipe to see if it contains foods that are triggers for you.

Baked Butternut Squash Mac and Cheese - No specific GERD triggers.
Butternut Squash Risotto - The onions may be a GERD trigger. Try leaving out the tomatoes and soaking the onions before cooking. Paprika may be a GERD trigger. Consider substituting with a fresh herb like rosemary.
Cauliflower Mac & Cheese - No specific GERD triggers.
Cauliflower Steak - No specific GERD triggers, but choose your sauce carefully.
Creamy Mac and Cheese - No specific GERD triggers.
Creamy Mushroom Mac and Cheese - No specific GERD triggers.
Eggplant & Garlic Soup - Often those with GERD can tolerate roasted garlic when fresh garlic can provoke symptoms.
Eggplant Involtini - Use Low Acid Tomato Sauce in this dish.
Fettucine Alfredo - This GERD-specific recipe is from Cooking to Reduce the Burn.
Fettucine with Roasted Mushrooms and Cipollini Onions - The onions are potential GERD triggers, but sweet onions have been reported to be less of a trigger and you may be able to tolerate them.
Gnocchi | Gluten-Free Gnocchi - No specific GERD triggers.
Fettucine with Roasted Eggplant and Broccoli - There are GERD triggers in this recipe in small amounts, but overall this recipe may be safe.
Fettuccine with Olive Oil and Garlic - The fresh garlic may be a GERD trigger for some. Try roasting the garlic beforehand, as some may tolerate it better.
French Onion Pizza | Low Sodium Version - The caramelized onions should be safe for most with GERD.
Lentils and Eggs - The onions are potential GERD triggers, but they are cooked long enough that this recipe should be safe.
Lentil and Chickpea Soup - No specific GERD triggers.
Mona's Sauteed Veggie Plate - No specific GERD triggers.
Mushroom Risotto - The garlic, onions and tomatoes may be GERD triggers. Try leaving out the tomatoes and soaking the onions before cooking. This GERD-Friendly recipe is from Cooking to Reduce the Burn.
Parmesan Gnocchi | Low Sodium Version - No specific GERD triggers.
Pasta with Tomato Sauce - Consider using Low-acid Tomato Sauce from Cooking to Reduce the Burn.
Pumpkin Fettuccine Alfredo - No specific GERD triggers.
Roasted Squash Tacos - No specific GERD triggers.
Spaghetti Squash with Mozzarella and Pine Nuts - No specific GERD triggers. Consider a smaller portion if higher fat foods are a trigger for you.
Wild Mushroom Gnocchi - No specific GERD triggers.
Yam Gnocchi - No specific GERD triggers.