For those people who have waged a serious battle with heartburn, they know that this condition severely limits the world of food for them. Acid reflux can be triggered by a number of foods, so it takes many of the universally favorite recipes right off the table. However, not everything can cause heartburn.

If you know the trigger foods you can work at finding recipes without those things in them. The problem is, there are a lot of potential trigger foods. Some people can only have acid reflux triggered by some foods, but for people who are triggered by just about everything it leaves antacids feeling like your only good dinner option. However, with a little creativity you can eat like a real foodie again with some of these recipes.

alfredo lasagna


A common heatburn trigger is tomato sauce, so one would think that puts a kibosh on all Italian food, However, not so much as long as you can avoid tomato sauce effectively. Do be aware, this recipe contains beef which can sometimes be a heartburn trigger as well, but only when very fatty.

What you will need:

1 pound of as lean as you can find ground beef
1/2 cup of beef broth
1 box of lasagna noodles
1 jar of low fat alfredo sauce
1 package of low or no fat mozzarella cheese

Cook the noodles in boiling water until tender and drain. While the noodles are cooking, brown the ground beef in a pan, if it is very lean you may need a little non-stick spray. However, not too much. Fat, oil, and grease can trigger heartburn. After the beef is brown, combine it with the beef broth in a bowl.


Spread a little alfredo sauce on the bottom of your lasagna pan.
Cover with noodles.
Spread beef mixture on top
Repeat until pan is filled or ingredients are used up.
Top with sauce and sprinkle with mozzarella cheese.

Place in a preheated 350 degree oven and bake for 30 minutes, after which all layers should be hot.

Chicken Parmesan

Another classic Italian recipe that because of the fat, tomato sauce, and spices is a big no-no if you want to stay heartburn free. However, with some crafty alternative ingredients, you can get something just as good.

What you need:

4 boneless, skinless chicken breasts
1 cup of bread crumb
1/2 cup of parmesan cheese
2 teaspoons of Italian seasoning
1/2 cup of olive oil

Spray a baking dish lightly with cooking spray. In a bowl, combine the bread crumbs, cheese, Italian seasoning, and a little bit of salt. Mix it together well. Coat the chicken with olive oil and roll it in the breading mixture until it is evenly breaded on both sides. Once all the chicken is breaded, add any remaining crumbs on top.

Heat the oven to 375 degrees and bake for 45 minutes.

You can add this dish over top of a pasta with low fat alfredo sauce or eat it as is. It is not the same as the original, but it will not keep you up all night.

oven friend chicken

Oven Fried Chicken

With fat, grease, and oil being the some of the biggest heartburn triggers that kind of rules out a lot of great foods like fried chicken. However by oven frying it, you get all the great flavor and crispiness without all that fire in our chests.

What you need:

4 boneless, skinless chicken breasts
1 cup of skim milk
1 teaspoon of vegetable oil
1 cup of flour
1 teaspoon of pepper
2 teaspoons of salt

Wash the chicken breasts of their natural juices and pat dry on both sides with paper towels. Place the chicken in a large plastic freezer bag, pour in the milk and refrigerate for about 30 minutes.

Add the oil to the bottom of a 9 by 9 cooking pan and make sure the entire bottom has been coated.

In a separate large plastic freezer bag, add the flour, salt and pepper into it and shake until it is mixed well. Remove the chicken from the milk bag and transfer it into the seasoning bag. Shake well until each piece is well coated. Place the seasoned chicken into the greased pan. Spray each piece with a light coating of cooking spray. Place in an oven preheated to 400 degrees and bake for 25 minutes until each piece of chicken is golden brown and cooked through.

Curried Chicken and Rice

Curry is one of those things that is a real gamble for people with heartburn. It is great tasting, but one hot pepper or bit of garlic in there and you will be up all night. Here is a safe and tasty curry recipe to keep food interesting.

What you need:

2 1/4 cups of water
1 cup o coin slices carrots
1 cup of peas
1 teaspoon of curry powder
1 cup cooked rice
4 teaspoons of vegetable oil
4 boneless and skinless chicken breasts cut into cubes

Add the water, carrots, and curry powder into a saucepan. Bring this mixture to a boil and stir in the rice. Salt to taste and add vegetable oil when the mixture is heated. In a separate skillet, cook the chicken cubes until done and add to rice mixture. Finally, add the peas and stir the mixture until the peas are heated. Peas cook very quickly, so always leave them for last.

pizza with pesto sauce

No Tomato Sauce Pizza

Sadly the whole 'no tomato sauce if you have heartburn' thing applies especially to pizza. Some people try to get around this rule by going for a nice spinach pizza with white sauce, which is delicious, but they soon find out that most of the flavor comes from garlic—another no-no. So why not try this pizza alternative?

What you will need:

1 ready bake pizza crust
2 tablespoons of pesto sauce
1 cup of cooked, crumbled lean ground beef
1 cup of low or no fat cheese. It can be Mozzarella or any other cheese you want.

Place the pizza crust on a baking sheet, spread the pesto evenly over the crust, place the ground beef over that, and top with cheese. Place in a preheated 400 degree oven and bake for 10 minutes until the crust is browned and the cheese is melted.