25+ Delicious Keto Acid Reflux Recipes You’ll Love

Managing acid reflux while maintaining a keto diet can be a challenge, especially when you’re trying to avoid triggering foods like spicy, fatty, or acidic ingredients.

But don’t worry! You can still enjoy a delicious, low-carb lifestyle without compromising your comfort.

In this article, we’ve curated over 25 keto acid reflux-friendly recipes that are perfect for soothing your digestive system while supporting your keto goals.

From savory meals to light snacks, these recipes are designed to help you enjoy tasty, satisfying dishes without worrying about acid reflux flare-ups.

If you’re someone who suffers from acid reflux, you know how important it is to find foods that are gentle on the stomach.

That’s why we’ve included recipes with anti-inflammatory ingredients like lean proteins, healthy fats, and mild vegetables to ensure your meals are both keto-compliant and easy on the digestive system.

Whether you’re looking for a comforting dinner, a refreshing salad, or a keto-friendly dessert, we’ve got something for everyone in this collection.

25+ Delicious Keto Acid Reflux Recipes You’ll Love

Living with acid reflux doesn’t mean you have to miss out on the benefits of a keto diet.

With these 25+ keto acid reflux recipes, you can enjoy a variety of meals that are both low in carbs and gentle on your digestive system.

By incorporating lean proteins, healthy fats, and mild vegetables into your daily routine, you’ll not only manage your acid reflux but also fuel your body with the nutrients it needs for optimal health.

Whether you’re looking for a filling dinner, a satisfying snack, or a sweet dessert, these recipes will help you stay on track with your keto lifestyle while keeping acid reflux at bay.

Zucchini Noodles with Creamy Avocado Pesto

A refreshing, low-carb meal perfect for soothing acid reflux symptoms. Zucchini noodles serve as a light alternative to traditional pasta, while the creamy avocado pesto provides healthy fats and a mild flavor profile that’s gentle on your digestive system. This dish is quick to make, nutrient-packed, and satisfying without triggering reflux.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 ripe avocado
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 garlic clove (optional, omit if garlic triggers reflux)
• 2 tbsp fresh basil leaves
• Salt to taste
• 2 tbsp pine nuts or sunflower seeds (optional)

Instructions:

1. Spiralize the zucchinis into noodles. Set aside.
2. In a blender or food processor, combine the avocado, olive oil, lemon juice, basil leaves, and garlic (if using). Blend until smooth and creamy.
3. Season the pesto with a pinch of salt, adjusting to taste.
4. Toss the zucchini noodles with the avocado pesto until well-coated.
5. Top with pine nuts or sunflower seeds for added crunch, if desired.
6. Serve immediately as a light lunch or dinner.

This vibrant dish is not only flavorful but also soothing for those with acid reflux. Its alkalizing ingredients and lack of acidic triggers make it an ideal choice for maintaining digestive balance.

Cauliflower Rice Stir-Fry with Turkey and Vegetables

This keto-friendly stir-fry is a satisfying and reflux-conscious alternative to traditional fried rice. Cauliflower rice forms the base, while lean turkey and reflux-friendly vegetables provide protein and nutrients. With minimal seasoning, this dish is flavorful without being harsh on your stomach.

Ingredients:

• 2 cups cauliflower rice
• 1 lb ground turkey
• 1 small zucchini, diced
• 1/2 cup chopped carrots
• 1/2 cup spinach or kale
• 2 tbsp coconut aminos (a soy sauce alternative)
• 1 tbsp olive oil
• 1/4 tsp ground ginger
• Salt to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it up into small pieces.
2. Add the diced zucchini and carrots to the skillet. Cook for 5-7 minutes until the vegetables begin to soften.
3. Stir in the cauliflower rice, spinach, coconut aminos, and ground ginger. Cook for another 5 minutes, stirring frequently, until the cauliflower rice is tender.
4. Season with salt to taste and serve warm.

This hearty yet light stir-fry is packed with fiber, protein, and healthy fats. By avoiding spicy or acidic ingredients, it provides a gentle yet satisfying meal for those managing acid reflux.

Creamy Coconut Chicken Soup

A warm and comforting option for cooler days, this creamy coconut chicken soup is keto-friendly and perfect for calming acid reflux symptoms. The rich coconut milk base is soothing and packed with healthy fats, while the gentle spices ensure flavor without irritation.

Ingredients:

• 1 lb chicken breast, cooked and shredded
• 2 cups unsweetened coconut milk
• 1 cup chicken broth (low sodium)
• 1/2 cup chopped celery
• 1/2 cup sliced mushrooms
• 1 tbsp olive oil
• 1/2 tsp turmeric
• 1/4 tsp ground cumin
• Salt to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the celery and mushrooms, cooking for 5 minutes until softened.
2. Stir in the turmeric and cumin, allowing the spices to bloom for 1-2 minutes.
3. Add the chicken broth, shredded chicken, and coconut milk. Stir well to combine.
4. Simmer the soup for 10-15 minutes, allowing the flavors to meld together.
5. Season with salt to taste and serve warm.

This creamy soup is a nourishing choice for managing acid reflux. The anti-inflammatory properties of turmeric, combined with the soothing nature of coconut milk, make it both healing and delicious.

Avocado and Cucumber Salad with Lemon Dressing

This light and refreshing salad combines the creamy texture of avocado with the hydrating crunch of cucumber. It’s an ideal keto-friendly dish that’s easy on the stomach and soothing for acid reflux. The gentle lemon dressing adds a tangy yet mild flavor that won’t trigger symptoms.

Ingredients:

• 1 large cucumber, thinly sliced
• 1 ripe avocado, cubed
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp fresh dill, chopped
• Salt to taste
• Black pepper (optional, use sparingly)

Instructions:

1. In a large bowl, combine the cucumber slices and avocado cubes.
2. In a small bowl, whisk together the olive oil, lemon juice, and fresh dill.
3. Pour the dressing over the cucumber and avocado mixture, tossing gently to combine.
4. Season with a pinch of salt and a touch of black pepper, if desired.
5. Serve immediately as a refreshing side or light main dish.

This simple salad is hydrating, alkalizing, and packed with healthy fats. It’s a great way to enjoy a nutrient-dense meal while minimizing the risk of reflux symptoms.

Eggplant Lasagna with Ricotta and Spinach

A keto spin on a classic comfort food, this eggplant lasagna replaces traditional pasta with thin slices of eggplant, creating a low-carb, reflux-friendly dish. The creamy ricotta and spinach filling adds richness without the acidity of tomato-based sauces.

Ingredients:

• 1 large eggplant, sliced lengthwise into 1/4-inch slices
• 1 cup ricotta cheese
• 1 cup fresh spinach, chopped
• 1/2 cup shredded mozzarella cheese
• 1 egg
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Brush the eggplant slices lightly with olive oil and roast for 10 minutes until softened.
2. In a bowl, mix the ricotta, chopped spinach, egg, and a pinch of salt.
3. In a baking dish, layer the eggplant slices with the ricotta mixture. Repeat until all ingredients are used, finishing with a layer of eggplant on top.
4. Sprinkle shredded mozzarella over the top layer.
5. Bake for 25-30 minutes until the cheese is golden and bubbly.
6. Let cool slightly before serving.

This satisfying lasagna is gentle on the stomach while still delivering a hearty, cheesy experience. It’s perfect for a family meal or meal prep.

Keto Lemon and Herb Baked Salmon

This baked salmon dish is a protein-rich option packed with omega-3s and gentle flavors. Lemon and fresh herbs enhance the natural taste of salmon without causing acid reflux, making it an excellent choice for a healthy dinner.

Ingredients:

• 4 salmon fillets
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp fresh parsley, chopped
• 1 tsp fresh dill, chopped
• Salt to taste
• Black pepper (optional, use sparingly)

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets on the prepared baking sheet.
3. Drizzle olive oil and lemon juice over the fillets.
4. Sprinkle with parsley, dill, and a pinch of salt. Add a light sprinkle of black pepper if desired.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm with a side of steamed vegetables or a simple salad.

This dish is quick to prepare, full of flavor, and packed with nutrients that support heart health and digestion. Its simplicity ensures it’s gentle enough for those dealing with acid reflux.

Spinach and Feta Stuffed Chicken Breast

This keto-friendly stuffed chicken breast is a wholesome and reflux-friendly meal. With a rich filling of spinach and feta cheese, the chicken provides a high-protein base that is filling yet easy on the stomach. The mild ingredients ensure it’s a soothing choice for those with acid reflux.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice a pocket into each chicken breast, being careful not to cut all the way through.
3. In a small bowl, combine the chopped spinach, crumbled feta cheese, lemon juice, and dried oregano.
4. Stuff the chicken breasts with the spinach and feta mixture, securing with toothpicks if needed.
5. Heat olive oil in a skillet over medium-high heat. Sear each stuffed chicken breast for 2-3 minutes per side until golden brown.
6. Transfer the chicken breasts to a baking dish and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
7. Serve immediately, optionally with a side of steamed vegetables or a simple green salad.

This stuffed chicken breast is a flavorful, satisfying meal that is packed with protein and healthy fats, while being gentle on your digestive system. The spinach and feta mixture adds a mild yet tasty filling that complements the lean chicken perfectly.

Butternut Squash and Sausage Skillet

A cozy, comforting skillet dish with minimal carbs and maximum flavor, this butternut squash and sausage recipe is both hearty and acid reflux-friendly. The natural sweetness of the squash pairs wonderfully with savory sausage, creating a balanced meal that’s easy to digest.

Ingredients:

• 1 small butternut squash, peeled and diced
• 1 lb sausage (preferably mild, with no added spices or artificial flavors)
• 1 tbsp olive oil
• 1/2 tsp dried thyme
• 1/2 tsp ground cinnamon
• Salt to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the sausage and cook, breaking it into smaller pieces until browned and fully cooked.
2. Remove the sausage from the skillet and set aside. In the same skillet, add the diced butternut squash.
3. Cook the squash for about 10-12 minutes, stirring occasionally, until tender.
4. Return the sausage to the skillet, adding the dried thyme, ground cinnamon, and salt. Stir to combine.
5. Cook for an additional 5-7 minutes, allowing the flavors to meld.
6. Garnish with fresh parsley and serve warm.

This skillet meal is the perfect balance of savory and sweet, with a comforting texture that won’t upset your stomach. The butternut squash provides fiber while the sausage adds richness, making it a satisfying, reflux-friendly dish.

Zucchini Fritters with Sour Cream Dip

These crispy, golden zucchini fritters are keto-friendly and an excellent option for those with acid reflux. The zucchini offers a hydrating base, and the fritters are lightly seasoned to avoid triggering symptoms. Paired with a cooling sour cream dip, they’re a perfect snack or side dish.

Ingredients:

• 2 medium zucchinis, grated
• 1/2 cup almond flour
• 1 large egg
• 1/2 tsp dried oregano
• 1/4 tsp garlic powder (optional, omit if garlic triggers reflux)
• Salt and pepper to taste
• 2 tbsp olive oil (for frying)
• 1/2 cup sour cream (for dip)
• 1 tbsp fresh dill, chopped (for dip)

Instructions:

1. Grate the zucchinis and place them in a clean kitchen towel. Squeeze out excess moisture to ensure the fritters hold together.
2. In a bowl, mix the grated zucchini, almond flour, egg, oregano, garlic powder (if using), salt, and pepper.
3. Heat olive oil in a large skillet over medium heat. Scoop spoonfuls of the zucchini mixture into the skillet, flattening them into fritters.
4. Fry the fritters for 3-4 minutes on each side until golden brown. Remove from the skillet and place on a paper towel to drain excess oil.
5. For the dip, combine sour cream with fresh dill in a small bowl.
6. Serve the zucchini fritters warm with the sour cream dip.

These crispy fritters are both delicious and easy to digest, making them a great choice for anyone managing acid reflux. The zucchini’s mild flavor and the cooling sour cream dip complement each other wonderfully, creating a satisfying snack or side dish.

Keto Beef and Broccoli Stir-Fry

This keto beef and broccoli stir-fry is a protein-packed, reflux-friendly dish. With tender beef and crisp broccoli, it’s a simple yet flavorful meal that’s low in carbs and easy on the stomach. The mild seasonings ensure it won’t trigger acid reflux while still offering satisfying flavors.

Ingredients:

• 1 lb flank steak, thinly sliced against the grain
• 2 cups broccoli florets
• 2 tbsp olive oil
• 2 tbsp coconut aminos (soy sauce alternative)
• 1 tbsp sesame oil
• 1/2 tsp fresh ginger, grated
• Salt and pepper to taste
• 1 tbsp sesame seeds (optional)

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat. Add the beef and cook until browned, about 3-4 minutes. Remove the beef from the skillet and set aside.
2. In the same skillet, add sesame oil and sauté the broccoli florets for 4-5 minutes until they begin to soften.
3. Stir in the grated ginger and coconut aminos, then return the cooked beef to the skillet. Stir to combine.
4. Cook for another 3-4 minutes, allowing the flavors to meld together.
5. Season with salt and pepper to taste.
6. Garnish with sesame seeds if desired and serve immediately.

This stir-fry is quick, nutritious, and gentle on the digestive system. The combination of lean beef and broccoli provides a satisfying meal, while the mild ginger and coconut aminos keep it light on acid reflux sufferers.

Keto Shrimp and Avocado Salad

This refreshing salad is a perfect light meal or side dish that’s full of healthy fats, protein, and antioxidants. The shrimp offers a high-protein base, while avocado adds a creamy texture, making it both satisfying and soothing for those with acid reflux.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 avocado, diced
• 2 cups mixed salad greens (such as arugula, spinach, and lettuce)
• 1/2 cucumber, sliced
• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Heat 1 tbsp of olive oil in a skillet over medium heat. Add the shrimp and cook for 2-3 minutes per side, until pink and fully cooked.
2. In a large bowl, combine the salad greens, cucumber, and diced avocado.
3. Add the cooked shrimp to the bowl.
4. In a small bowl, whisk together the remaining olive oil and lime juice.
5. Drizzle the dressing over the salad and toss gently to combine.
6. Season with salt and pepper to taste and serve immediately.

This light and refreshing salad is packed with healthy fats from avocado and protein from shrimp. It’s perfect for anyone looking for a quick, acid reflux-friendly meal that’s both nourishing and delicious.

Keto Cauliflower and Cheddar Bake

This comforting keto casserole is made with cauliflower, a reflux-friendly vegetable, and rich cheddar cheese. It’s a perfect low-carb side dish or a main course that will keep you full without aggravating acid reflux. The cheesy, creamy texture is indulgent yet easy on the stomach.

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 2 tbsp olive oil
• 1/2 tsp garlic powder (optional, omit if garlic triggers reflux)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Steam the cauliflower florets until tender, about 10 minutes.
3. In a large mixing bowl, combine the steamed cauliflower, cheddar cheese, heavy cream, olive oil, garlic powder (if using), and salt. Stir to coat the cauliflower evenly.
4. Transfer the mixture to a baking dish and bake for 20-25 minutes, until the top is golden and bubbly.
5. Remove from the oven and let it sit for a few minutes before serving.

This cauliflower and cheddar bake is a cheesy, creamy dish that feels indulgent while still being light on the stomach. The cauliflower provides a satisfying, low-carb base, while the cheese and cream give it a rich, comforting flavor without triggering reflux.

Keto Chicken and Zucchini Skillet

This one-pan keto dish is a simple, healthy, and reflux-friendly option for dinner. With lean chicken breast and tender zucchini, it’s an easy-to-make meal that’s low in carbs and free from acidic ingredients that can aggravate acid reflux.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium zucchinis, sliced
• 1 tbsp olive oil
• 1 tsp dried thyme
• 1/2 tsp ground paprika
• Salt and pepper to taste
• 1/2 cup grated Parmesan cheese (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Season the chicken breasts with paprika, thyme, salt, and pepper.
2. Cook the chicken breasts for 6-7 minutes on each side, or until fully cooked and golden brown. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the sliced zucchini and cook for 5-6 minutes, stirring occasionally, until tender.
4. Return the chicken to the skillet, and optionally sprinkle Parmesan cheese over the top. Allow the cheese to melt for 1-2 minutes.
5. Serve immediately, garnishing with additional herbs if desired.

This dish is light yet satisfying, and it provides a perfect balance of lean protein and low-carb vegetables. The zucchini adds fiber and moisture, making it an ideal meal for acid reflux sufferers.

Baked Salmon with Lemon and Dill

A nutritious and soothing dish, this baked salmon with lemon and dill offers healthy omega-3 fatty acids while remaining gentle on the stomach. The lemon provides a fresh, non-acidic flavor, while the dill adds a pleasant herbal touch without triggering reflux.

Ingredients:

• 4 salmon fillets
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste
• Lemon wedges (for serving)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and lemon juice.
3. Sprinkle the fresh dill over the fillets and season with salt and pepper.
4. Bake the salmon for 15-20 minutes, or until the fish flakes easily with a fork.
5. Serve immediately with lemon wedges on the side.

This simple baked salmon dish is rich in heart-healthy fats and provides a satisfying protein source without causing irritation to the digestive system. The delicate flavors of lemon and dill keep it refreshing and easy on the stomach.

Keto Chicken Salad with Avocado and Bacon

This keto chicken salad is a creamy, crunchy, and satisfying dish that’s perfect for lunch or dinner. The avocado adds healthy fats, while the bacon brings a touch of savory flavor, making it both filling and easy to digest. The ingredients are chosen specifically to avoid common reflux triggers.

Ingredients:

• 2 cooked chicken breasts, shredded
• 1 ripe avocado, diced
• 4 slices cooked bacon, crumbled
• 1/4 cup mayonnaise (preferably homemade or sugar-free)
• 1 tbsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste
• Fresh parsley (for garnish)

Instructions:

1. In a large mixing bowl, combine the shredded chicken, diced avocado, and crumbled bacon.
2. In a small bowl, whisk together the mayonnaise, olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the chicken mixture and toss gently until everything is well-coated.
4. Garnish with fresh parsley and serve immediately, either as a salad or in lettuce wraps.

This creamy chicken salad is a delicious, nutritious meal that is easy to make and gentle on the stomach. It’s a great choice for acid reflux sufferers looking for a low-carb, filling, and flavorful dish.

Keto Turkey Meatballs with Zucchini Noodles

These juicy turkey meatballs, paired with fresh zucchini noodles, make for a keto-friendly, reflux-friendly meal that’s both satisfying and easy to digest. The lean turkey provides protein, while the zucchini noodles serve as a light, low-carb alternative to pasta.

Ingredients:

• 1 lb ground turkey
• 1 egg
• 1/4 cup almond flour
• 1/2 tsp dried oregano
• 1/4 tsp garlic powder (optional, omit if garlic triggers reflux)
• Salt and pepper to taste
• 2 medium zucchinis, spiralized into noodles
• 1 tbsp olive oil
• 1/4 cup fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine the ground turkey, egg, almond flour, oregano, garlic powder (if using), salt, and pepper. Mix well.
3. Shape the turkey mixture into small meatballs and place them on a lined baking sheet.
4. Bake the meatballs for 20-25 minutes or until they are fully cooked and browned.
5. While the meatballs bake, heat olive oil in a skillet over medium heat. Add the zucchini noodles and sauté for 3-4 minutes until tender.
6. Serve the meatballs over the zucchini noodles and garnish with fresh parsley.

These turkey meatballs are a light yet hearty dish that pairs perfectly with zucchini noodles. This meal is not only keto-friendly but also gentle on the stomach, making it ideal for acid reflux sufferers.

Keto Cauliflower Fried Rice with Chicken

This low-carb, keto-friendly cauliflower fried rice is a healthy alternative to the traditional version, using cauliflower rice instead of regular rice. Packed with vegetables and chicken, it’s a great option for a filling, reflux-friendly meal.

Ingredients:

• 2 cups cauliflower rice (fresh or frozen)
• 1 lb chicken breast, diced
• 1/2 cup peas (optional, as peas may trigger reflux in some people)
• 1/2 cup carrots, diced
• 2 tbsp olive oil
• 1 tbsp coconut aminos (soy sauce alternative)
• 2 eggs, beaten
• Salt and pepper to taste

Instructions:

1. Heat 1 tbsp of olive oil in a large skillet or wok over medium-high heat. Add the diced chicken and cook until browned and fully cooked. Remove from the skillet and set aside.
2. In the same skillet, add another tablespoon of olive oil. Add the carrots and peas (if using) and cook for 3-4 minutes.
3. Stir in the cauliflower rice and cook for an additional 5-7 minutes, stirring occasionally, until the cauliflower is tender.
4. Push the cauliflower rice to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs until cooked through, then mix with the cauliflower rice.
5. Add the cooked chicken back into the skillet along with the coconut aminos. Stir to combine and cook for another 2-3 minutes.
6. Season with salt and pepper to taste, then serve warm.

This cauliflower fried rice with chicken is a comforting yet light meal that’s packed with protein and vegetables. It’s a perfect keto option that’s gentle on the stomach and doesn’t aggravate acid reflux.

Keto Broccoli and Cheese Casserole

This cheesy, creamy broccoli casserole is a perfect keto-friendly, reflux-friendly dish that combines fiber-rich broccoli with a rich cheese sauce. It’s a comforting and filling dish that’s perfect for lunch or dinner.

Ingredients:

• 3 cups broccoli florets
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 2 tbsp olive oil
• 1/2 tsp garlic powder (optional, omit if garlic triggers reflux)
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Steam the broccoli florets until tender, about 5-7 minutes.
3. In a separate pan, heat olive oil over medium heat. Add the heavy cream, garlic powder (if using), and shredded cheddar cheese. Stir until the cheese is melted and the sauce is smooth.
4. Place the steamed broccoli in a baking dish and pour the cheese sauce over the top.
5. Sprinkle grated Parmesan cheese over the casserole, if desired.
6. Bake for 15-20 minutes, or until the top is golden and bubbly.
7. Let cool for a few minutes before serving.

This keto broccoli and cheese casserole is a rich, creamy dish that’s perfect for satisfying your cravings without the carbs. The combination of broccoli and cheese provides essential nutrients, while the dish remains gentle on the digestive system, making it ideal for those with acid reflux.

Keto Chicken and Avocado Lettuce Wraps

These keto-friendly chicken and avocado lettuce wraps are a light and refreshing meal that’s easy to prepare and gentle on the stomach. The combination of tender chicken, creamy avocado, and crisp lettuce makes for a perfect, low-carb dish that is ideal for acid reflux sufferers.

Ingredients:

• 2 cooked chicken breasts, shredded
• 1 ripe avocado, diced
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1/4 tsp cumin
• Salt and pepper to taste
• Large lettuce leaves (such as butter or romaine lettuce) for wrapping

Instructions:

1. In a bowl, combine the shredded chicken, diced avocado, cilantro, lime juice, olive oil, cumin, salt, and pepper.
2. Mix gently until all the ingredients are evenly incorporated.
3. Take a large lettuce leaf and spoon the chicken and avocado mixture onto the center.
4. Fold the sides of the lettuce over the filling and roll it up into a wrap.
5. Serve immediately as a light lunch or dinner.

These keto chicken and avocado lettuce wraps are a refreshing and satisfying meal. The creamy avocado provides healthy fats while the chicken adds lean protein, making this dish both nourishing and easy on the digestive system.

Keto Beef Zucchini Stew

This hearty keto beef and zucchini stew is a comforting, nutrient-packed dish that’s perfect for any time of the year. The tender beef and zucchini are simmered in a flavorful broth, creating a rich yet light stew that’s gentle on the stomach and ideal for those with acid reflux.

Ingredients:

• 1 lb beef stew meat, cubed
• 2 medium zucchinis, sliced
• 1 medium onion, diced
• 2 tbsp olive oil
• 3 cups low-sodium beef broth
• 1 tsp dried thyme
• 1/2 tsp ground pepper
• Salt to taste
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Add the beef stew meat and brown on all sides.
2. Add the diced onion and cook for another 2-3 minutes until softened.
3. Pour in the beef broth, dried thyme, pepper, and salt. Bring the stew to a boil, then reduce to a simmer.
4. Cover and cook for 45-60 minutes, until the beef is tender.
5. Add the zucchini slices and cook for an additional 5-7 minutes, until the zucchini is tender but not mushy.
6. Garnish with fresh parsley before serving.

This beef and zucchini stew is a filling yet gentle option for a low-carb, acid reflux-friendly meal. The beef provides protein, while the zucchini adds fiber and moisture, making it both satisfying and soothing.

Keto Baked Chicken Thighs with Garlic and Herbs

These baked chicken thighs are seasoned with garlic and fresh herbs, creating a flavorful yet simple dish that’s perfect for a reflux-friendly dinner. The chicken thighs remain juicy and tender, making them an ideal source of protein that’s easy on the stomach.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tbsp olive oil
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 1/2 tsp garlic powder (optional, omit if garlic triggers reflux)
• Salt and pepper to taste
• Fresh lemon wedges (for serving)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the olive oil, dried rosemary, dried thyme, garlic powder (if using), salt, and pepper.
3. Rub the seasoning mixture all over the chicken thighs.
4. Place the chicken thighs on a baking sheet and bake for 35-40 minutes, or until the skin is golden and the internal temperature reaches 165°F (75°C).
5. Serve with fresh lemon wedges for a burst of mild, refreshing flavor.

These baked chicken thighs are easy to prepare and packed with flavor from the herbs and garlic. They’re a perfect choice for a keto, acid reflux-friendly meal that’s both filling and gentle on the digestive system.

Note: More recipes are coming soon!