10+ Heart Burn Friendly Recipes for Tasty Relief

Heartburn can make enjoying meals difficult, but it doesn’t have to keep you from delicious food. Finding heartburn-friendly recipes can help you enjoy meals without discomfort. These recipes focus on ingredients that soothe your stomach while still being tasty and satisfying.

In this article, you will discover a variety of recipes designed to minimize heartburn symptoms. By choosing the right foods, you can create enjoyable meals that fit your dietary needs. Let’s explore how you can prepare meals that are both kind to your tummy and enjoyable to eat.

1) Maple BBQ Salmon

Maple BBQ salmon is a tasty dish that can be a great option for a heartburn-friendly meal. The sweetness of the maple syrup pairs well with salmon, making it flavorful yet gentle on the stomach. This recipe is easy to prepare and perfect for a weeknight dinner.

To make this dish, you’ll want to serve it with brown butter couscous and some of your favorite vegetables. Together, they create a balanced meal that is satisfying and delicious.

Ingredients

• 2 salmon fillets
• 1/4 cup maple syrup
• 2 tablespoons soy sauce
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Lemon wedges (for serving)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix maple syrup, soy sauce, and Dijon mustard.
3. Place salmon fillets on a baking sheet.
4. Brush the maple mixture over the salmon.
5. Season with salt and pepper.
6. Bake for 12-15 minutes, until cooked through.
7. Serve with lemon wedges and your favorite vegetables. Enjoy!

2) Egg White Omelette with Cottage Cheese

This egg white omelette is a simple and healthy choice for breakfast. It’s gentle on your stomach and can help with heartburn. The combination of egg whites and cottage cheese provides protein without the fat found in yolks.

To make the omelette, you will need fresh ingredients. Cooking it is quick and easy, making it a great option for busy mornings.

Ingredients

• 3 large egg whites
• 1/4 cup cottage cheese
• 1 cup fresh spinach
• 1 teaspoon olive oil
• Coarse salt and ground pepper to taste

Cooking Instructions

1. In a medium skillet, heat the olive oil over medium-high heat (about 350°F or 180°C).
2. Add the spinach and cook for about 1 minute until wilted.
3. In a bowl, whisk the egg whites with salt and pepper.
4. Pour the egg whites into the skillet with the spinach.
5. Cook for 2-3 minutes until the eggs are set.
6. Add cottage cheese on top, fold, and serve warm.

3) Almond Butter Banana Wrap

The Almond Butter Banana Wrap is a tasty, heartburn-friendly snack. It’s simple to make and perfect for any time of day. This snack combines creamy almond butter with sweet banana, all wrapped in a soft tortilla.

To start, choose a whole-grain wrap. Spread almond butter evenly on the tortilla. Place a banana, sliced lengthwise, on top of the almond butter. You can also add a drizzle of honey for extra sweetness if you like.

Next, roll the tortilla tightly. Slice it into bite-sized pieces for easy eating. This wrap is not only filling but also offers healthy fats and natural sweetness.

Ingredients

• 1 whole-grain tortilla
• 2 tablespoons almond butter
• 1 banana

Cooking Instructions

1. Spread almond butter on the tortilla.
2. Place the sliced banana on the almond butter.
3. Roll the tortilla tightly.
4. Slice into pieces and enjoy!

4) Cheesy Chicken Pesto Spaghetti Squash

Cheesy Chicken Pesto Spaghetti Squash is a tasty option for those with heartburn. The dish features spaghetti squash, which is gentle on the stomach, mixed with chicken and delicious basil pesto.

To prepare, you’ll roast the spaghetti squash until tender. While it’s baking, cook the chicken and mix it with the pesto and cheese.

This dish is light yet satisfying. You can also add veggies for extra flavor and nutrition.

Ingredients

• 1 medium spaghetti squash
• 2 cups cooked chicken, shredded
• 1/2 cup basil pesto
• 1 cup shredded mozzarella cheese
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the halves cut side down on a baking sheet and bake for 30-40 minutes.
4. Cook the chicken in a skillet and mix it with pesto and cheese.
5. Once the squash is tender, scrape out the strands and combine with the chicken mixture.
6. Serve warm and enjoy!

5) Maple Pumpkin Oat Bars

Maple pumpkin oat bars are a tasty and healthy choice for a snack or breakfast. They are easy to make and perfect for those with heartburn concerns. The combination of pumpkin and oats makes them filling and nutritious.

These bars are naturally sweetened with maple syrup, which adds a delightful flavor. You’ll also enjoy the added fiber from the oats and pumpkin puree.

To make them, you’ll need simple ingredients that are easy to find. Enjoy these bars fresh from the oven or packed in your lunch for later!

Ingredients

• 1 cup rolled oats
• 1 cup pumpkin puree
• 1/3 cup maple syrup
• 1/4 cup flaxseed meal
• 1/4 cup almond milk
• 1 teaspoon cinnamon
• 1/2 teaspoon baking powder
• Pinch of salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix all the dry ingredients together.
3. In another bowl, combine the pumpkin, maple syrup, and almond milk.
4. Stir the wet ingredients into the dry ingredients.
5. Pour the mixture into a greased baking dish.
6. Bake for 25-30 minutes or until firm.
7. Let cool before cutting into bars. Enjoy!

6) Lemongrass Ginger Poached Shrimp Salad

This refreshing salad combines the bright flavors of lemongrass and ginger. It’s perfect for those who want a dish that helps soothe heartburn. The tender shrimp is poached in a flavorful broth, making it both delicious and light.

To start, you will need fresh shrimp. The poaching liquid features ingredients like lemongrass, ginger, garlic, and lime, bringing out a delightful taste. Toss the shrimp with fresh vegetables for a vibrant meal.

This salad not only looks good; it’s also packed with nutrients while being gentle on your stomach.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups water
• 2 stalks lemongrass, chopped
• 1 tablespoon ginger, grated
• 1 garlic clove, minced
• Juice of 1 lime
• Assorted fresh vegetables (like mixed greens, cucumber, and avocado)

Cooking Instructions

1. In a pot, combine water, lemongrass, ginger, garlic, and lime juice. Bring to a boil.
2. Add shrimp and cook until pink (about 3-4 minutes).
3. Remove from heat and let the shrimp cool.
4. Mix shrimp with fresh vegetables in a bowl.
5. Serve immediately and enjoy your heartburn-friendly salad!

7) Cinnamon Pear Oatmeal

Cinnamon Pear Oatmeal is a warm and comforting dish that’s easy to make. It combines the sweetness of pears with the spice of cinnamon. This combination not only tastes great but is also gentle on your stomach.

To make it, gather fresh pears and rolled oats. The oatmeal cooks quickly, making it a perfect breakfast choice. You can enjoy it in just a few minutes!

Ingredients

• 1 cup rolled oats
• 1 cup pear juice
• 1 Bartlett pear, peeled and grated
• 1 teaspoon ground cinnamon
• 1 pinch of salt
• 3 tablespoons raisins (optional)

Cooking Instructions

1. In a pot, combine the rolled oats and pear juice.
2. Heat over medium heat until it starts to simmer.
3. Add the grated pear, cinnamon, and salt.
4. Stir and cook for about 5 minutes or until thickened.
5. Serve warm, and enjoy!

8) Blueberry Yogurt Parfait

A Blueberry Yogurt Parfait is a tasty option that won’t upset your stomach. It combines creamy yogurt, fresh blueberries, and crunchy granola in layers. This dish is easy to make and perfect for breakfast or a snack.

You can use plain, low-fat yogurt to keep it light. Fresh blueberries add natural sweetness and nutrition. Granola gives a nice crunch, making each bite satisfying.

To make it heartburn-friendly, check that your granola is low in sugar. You can layer the ingredients in a glass for a beautiful display.

Ingredients

• 1 cup plain low-fat yogurt
• 1 cup fresh blueberries
• 1/2 cup low-sugar granola
• Honey (optional)

Cooking Instructions

1. In a glass or bowl, add a layer of yogurt.
2. Top with a layer of blueberries.
3. Add a layer of granola.
4. Repeat the layers until you run out of ingredients.
5. Drizzle honey on top if desired. Enjoy!

9) Green Hummus

Green hummus is a light and flavorful option for those managing heartburn. It combines healthy ingredients that are easy on your stomach. This recipe is not only delicious but also nutritious.

To make green hummus, you will need a can of drained chickpeas, tahini, fresh herbs like parsley or basil, and olive oil. A touch of lemon juice adds brightness. You can blend these ingredients for a smooth consistency.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 tablespoons tahini
• 1/4 cup fresh parsley or basil
• 2 tablespoons olive oil
• 2 tablespoons lemon juice

Cooking Instructions

1. In a food processor, combine chickpeas, tahini, and fresh herbs.
2. Add olive oil and lemon juice.
3. Blend until smooth. Add water if needed for consistency.
4. Serve with veggies or whole-grain crackers.

10) Teriyaki Shrimp Sushi Bowl

The Teriyaki Shrimp Sushi Bowl is a delicious and heartburn-friendly meal. This dish combines succulent shrimp with fresh vegetables and flavorful toppings.

You can use avocado and cucumber to add creaminess and crunch. Meanwhile, spicy mayo gives it an extra kick without being too harsh. Serve this bowl over a bed of white rice for a complete meal.

This quick recipe is great for busy weeknights. It’s easy to prepare and can be adjusted to suit your taste.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups cooked white rice
• 1 avocado, sliced
• 1 cucumber, sliced
• 1/4 cup spicy mayo
• 1/4 cup teriyaki sauce

Cooking Instructions

1. Cook the shrimp in a skillet over medium heat until pink. This will take about 3-4 minutes.
2. While the shrimp cooks, prepare the rice according to package instructions.
3. In a bowl, layer rice, shrimp, avocado, and cucumber.
4. Drizzle with teriyaki sauce and spicy mayo before serving. Enjoy!