20 Best Dinners for GERD Diet

Grilled Lemon Herb Chicken

This flavorful Grilled Lemon Herb Chicken is both delicious and soothing for those managing GERD symptoms.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix olive oil, lemon juice, oregano, thyme, salt, and pepper.
2. Add chicken breasts to the mixture and marinate for at least 30 minutes.
3. Preheat grill to medium-high heat.
4. Grill chicken for 6-7 minutes on each side, or until fully cooked.
5. Let rest for a few minutes before serving.

Ginger-Infused Steamed Salmon

This Ginger-Infused Steamed Salmon is a light and soothing dish, perfect for a GERD-friendly dinner.

Ingredients:

• 4 salmon fillets
• 1 tablespoon freshly grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar

Cooking method:

1. Combine ginger, soy sauce, honey, and rice vinegar in a bowl.
2. Place salmon on a steaming tray and drizzle with the ginger mixture.
3. Steam the salmon over boiling water for 10-12 minutes or until cooked through.
4. Serve with steamed vegetables.

Quinoa and Vegetable Stir Fry

This Quinoa and Vegetable Stir Fry is an excellent, GERD-friendly alternative to traditional stir fry.

Ingredients:

• 1 cup quinoa
• 2 tablespoons olive oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• Salt and pepper to taste

Cooking method:

1. Cook quinoa according to package instructions.
2. Heat olive oil in a pan, add broccoli, bell pepper, and zucchini.
3. Sauté vegetables for 5-7 minutes.
4. Mix cooked quinoa with vegetables, season with salt and pepper, and serve.

Baked Cod with Herbs

Baked Cod with Herbs offers a simple yet elegant meal that's gentle on the digestive system.

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• 2 teaspoons chopped fresh parsley
• 1 teaspoon chopped fresh dill
• Salt and pepper to taste

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Place cod fillets in a baking dish, drizzle with olive oil.
3. Sprinkle parsley, dill, salt, and pepper over the fillets.
4. Bake for 15-20 minutes or until the fish flakes easily with a fork.

Rice and Spinach Casserole

This Rice and Spinach Casserole is comforting and perfectly suited for anyone with GERD.

Ingredients:

• 2 cups cooked brown rice
• 1 tablespoon olive oil
• 2 cups fresh spinach
• 1/2 cup grated parmesan cheese
• Salt and pepper to taste

Cooking method:

1. Preheat oven to 350°F (175°C).
2. Sauté spinach in olive oil until wilted.
3. Mix cooked rice, spinach, and parmesan cheese in a casserole dish.
4. Season with salt and pepper, bake for 15-20 minutes.

Turkey and Zucchini Burgers

Turkey and Zucchini Burgers are a lean and tasty alternative to traditional meat patties.

Ingredients:

• 1 pound ground turkey
• 1 zucchini, grated
• 1 egg
• 1 teaspoon onion powder
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine turkey, grated zucchini, egg, onion powder, salt, and pepper.
2. Form mixture into patties.
3. Cook on a preheated grill or skillet for 5-6 minutes on each side.
4. Serve on whole-grain buns or lettuce wraps.

Lentil and Carrot Soup

Lentil and Carrot Soup is a hearty and gentle option for a soothing dinner.

Ingredients:

• 1 cup lentils
• 1 tablespoon olive oil
• 2 carrots, diced
• 1 celery stalk, sliced
• 1 teaspoon ground cumin

Cooking method:

1. Heat olive oil in a pot, add carrots and celery, sauté for 5 minutes.
2. Add lentils and cover with water, bring to a boil.
3. Reduce heat and simmer for 20-25 minutes, adding cumin towards the end.
4. Blend part of the soup if desired for a creamier texture.

Roasted Red Pepper and Basil Pasta

This Roasted Red Pepper and Basil Pasta is both vibrant and soothing for GERD sufferers.

Ingredients:

• 8 oz whole-grain pasta
• 2 roasted red peppers, pureed
• 1 tablespoon olive oil
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Cooking method:

1. Cook pasta according to package instructions.
2. Heat olive oil in a pan and add pureed roasted red peppers.
3. Toss cooked pasta in the sauce, add basil, salt, and pepper.
4. Serve warm.

Vegetable and Tofu Skewers

Vegetable and Tofu Skewers are a colorful, nutritious, and easy-to-digest meal.

Ingredients:

• 1 block firm tofu, cubed
• 1 red bell pepper, cubed
• 1 zucchini, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Preheat grill to medium heat.
2. Thread tofu and vegetables onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill skewers for 10-12 minutes, turning occasionally.

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is a wholesome dish that is gentle on the stomach.

Ingredients:

• 2 sweet potatoes, diced
• 1 can black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• Salt and pepper to taste

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, salt, and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes.
4. Mix roasted sweet potatoes with black beans and serve.