High-Protein, Low-Acid Meals for Reflux & Gut Health

Written By Molly Pelletier

When it comes to gut health and managing reflux, food can be both the problem and the solution. High-protein meals support muscle recovery, metabolism, and satiety, but the challenge is finding recipes that are gentle on digestion and low in acidity.

Here are three FLORA-approved recipes that strike the balance beautifully:

🌿 Chicken Veggie Skewers

Elevate your BBQ with these chicken & veggie skewers, a perfect reflux-friendly option for summer grilling. This combination not only keeps your reflux in check but also delivers a burst of flavor for summer. Serve with a side of brown rice or a light salad for a balanced, reflux-friendly meal that's perfect for any gathering.

Ingredients:

  • 2 boneless, skinless chicken breasts, cut into 1-inch cubes

  • 1 medium zucchini, sliced into thick rounds

  • 1 cup baby bella mushrooms, whole or halved if large

  • 1 medium yellow squash, sliced into thick rounds

  • 8–10 broccoli florets or sweet red pepper (optional)

  • 1 tbsp olive oil

  • 2 tbsp coconut aminos

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • 1 tsp dried thyme

  • 1 tsp dried sumac

  • 1 tsp ground ginger

  • 1 tsp salt (or to taste)

  • Bamboo or metal skewers

Steps:

  1. 1. Soak bamboo skewers in water for 30 minutes to prevent burning.

  2. 2. In a large bowl, combine olive oil, oregano, basil, thyme, ginger, and salt.

  3. 3. Add chicken cubes, toss, and marinate for 15–20 minutes.

  4. 4. Thread chicken and veggies onto skewers, alternating ingredients.

  5. 5. Preheat grill to medium-high, lightly oil grates, and grill skewers for 10–12 minutes, turning occasionally, until chicken is cooked through.

  6. 6. Rest skewers for a few minutes, then serve with brown rice or a reflux-friendly salad.

🌱 Sesame Crusted Tofu

Indulge in the perfect blend of flavor and crunch with our Crispy Sesame Crusted Tofu recipe! Specially crafted for those managing GERD and IBS, this dish offers a satisfying, nutritious alternative to traditional protein options. The sesame crust adds a delightful crispiness, while the tofu provides a gentle, protein-packed base.

Ingredients:

Sesame Coating

  • 1/3 cup black & white sesame seeds

  • 1/3 cup panko bread crumbs (or gluten-free)

  • 2 tbsp nutritional yeast

  • 1/2 tsp kosher salt

  • Zest of 1 lime

  • (Optional) 1 tsp Gourmend Onion Seasoning + 1 tsp Gourmend Garlic Seasoning

Batter

  • 1/3 cup all-purpose flour (or gluten-free)

  • 2 tbsp ground flaxseed

  • 1/2 cup unsweetened almond milk

  • 1 tbsp tamari

Other

  • Avocado oil

  • 1 (16 oz) block extra-firm tofu, pressed & drained

  • 2 tbsp tamari

Steps:

  1. 1. Preheat oven to 425°F (218°C).

  2. 2. Mix sesame coating ingredients in a shallow dish.

  3. 3. In another dish, whisk flour + flaxseed, then add almond milk & tamari until smooth.

  4. 4. Slice tofu into slabs, drizzle with tamari, and marinate for 10 minutes.

  5. 5. Dip tofu in batter, then sesame coating, ensuring all sides are covered.

  6. 6. Place on parchment-lined tray, brush with avocado oil, and bake 15 minutes. Flip, add more oil, and bake another 10–15 minutes until golden and crispy.

Pair with sautéed cabbage, bok choy, or roasted zucchini plus rice for a balanced plate.

🍂 Caramelized Leek & Sage Polenta

This creamy, soothing polenta is paired with the sweet-savory depth of caramelized leeks and aromatic sage. A gentle, gut-friendly side dish that’s both cozy and nourishing.

Ingredients:

  • 1 cup polenta

  • 4 cups low-sodium chicken or vegetable broth (onion/garlic-free if sensitive)

  • 1 tbsp olive oil

  • 1/2 cup leeks (green tops only), thinly sliced

  • 1 tsp fresh sage, finely chopped

Steps:

  1. 1. Heat olive oil in a skillet over medium heat, then sauté leeks for 10 minutes until caramelized. Stir in sage and set aside.

  2. 2. Bring broth to a boil in a pot, whisk in polenta, and reduce to low heat. Cook for 20 minutes, stirring often, until creamy.

  3. 3. Stir in leek-sage mixture, season with salt and pepper, and serve warm.

🌿 Final Note

Eating for reflux and gut health doesn’t mean sacrificing flavor—it means choosing ingredients that love you back. With these three recipes, you’ll feel nourished, satisfied, and soothed from the inside out!

✨ Ready to personalize your gut-friendly journey? Download the FLORA app for tailored meal plans, symptom tracking, and hundreds of reflux-safe recipes designed to help you thrive.

Molly Pelletier
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