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breakfast recipes for gerd

Breakfast Recipes for GERD

Discover delicious and easy breakfast recipes for GERD that soothe your stomach. Start your day with low-acid, high-fiber meals designed to prevent reflux.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 1 person
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 80 g rolled oats
  • 240 ml almond milk
  • 1 sliced banana
  • 3 egg whites
  • 50 g spinach
  • 120 g Greek yogurt
  • 15 g chia seeds
  • 1 c.s honey
  • 100 g frozen mango
  • 1 whole grain bread
  • 1/2 avocado
  • 30 g optional protein powder
  • 15 g optional flaxseeds
  • 30 g optional hummus
  • 50 g optional cucumber slices
  • 30 g optional shredded carrots
  • 50 g optional quinoa
  • 50 g optional fresh berries

Equipment

  • Nonstick pan
  • Blender
  • Mixing bowls
  • Measuring cups
  • Optional equipment

Method
 

  1. Make oatmeal with almond milk and top with sliced banana.
  2. Scramble egg whites in a nonstick pan with steamed spinach.
  3. Prepare Greek yogurt with chia seeds and honey.
  4. Blend frozen mango with spinach and coconut water for a smoothie.
  5. Spread avocado on whole grain toast lightly.

Nutrition

Calories: 400kcalCarbohydrates: 55gProtein: 20gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 180mgPotassium: 500mgFiber: 10gSugar: 12gVitamin A: 8IUVitamin C: 15mgCalcium: 20mgIron: 10mg

Notes

You can make overnight oats with your favorite toppings the night before for a quick breakfast option.
Feel free to adjust toppings based on your preferences and stick with low-acid options to keep your meals GERD-friendly!
Keep portions small and eat slowly to minimize GERD symptoms.
Tried this recipe?Let us know how it was!