4 Quick & Easy GERD Breakfast Ideas To Kickstart Your Day

These low acid GERD breakfast recipes will get you off to a good start everyday. They are delicious, high in nutrition and very low chances of triggering reflux. And they’ll keep you full so you’re not searching for a snack soon after. These recipes are fuss free and easy to make . You’ll want to eat these every day!

Why you need a low acid GERD breakfast

Breakfast is the first meal of the day – the most important meal of the day. What you have for your breakfast plays a HUGE part in what you can eat for the rest of your day – why?

Because if you’re having foods that trigger your heartburn at the beginning of the day, the rest of your day is simply going to be spent in countering the reflux effects…and that means the remaining meals will be severely restricted.

But there is away to bypass all that pain and torture – by having breakfast that’s acid reflux friendly, and least likely to trigger heartburn and GERD symptoms. And to that end, here are 4 GERD breakfast ideas for you to try—each of these recipes make for delicious meals, high in nutrition and have very low chances of triggering a heartburn episode.

GERD breakfast recipes

Recipe #1

Banana Berry Smoothies

The easiest and healthiest way to kick start the day is by having a healthy smoothie. And this one is high in vitamins and essential nutrients.

Keep frozen fruit in the freezer for quick smoothies. Add your favorite combination of low acid fruit for a GERD friendly breakfast.


GERD breakfast low acid
  • 2 small ripe bananas
  • 12 ounces or 1 1/2 cups strawberries (tops cut off)
  • 6 ounces or 1 cup blueberries
  • 1 cup raspberries
  • 12 ounces fat free plain yogurt or milk of your choice


  1. Place the bananas and the berries to the blender.
  2. The yogurt goes in next.
  3. Blend and enjoy.

Recipe #2

Apple Oatmeal

Another easy recipe to try for breakfast – it gives you a protein boost for the day ahead and does not trigger heartburn.…


  • 3 cups apple juice
  • 1/2 teaspoon ground cinnamon
  • 1 1/2 cups quick cooking oats
  • 1apple chopped (Delicious or Braeburn apples are best)
  • 1/4 cup maple syrup (optional)
  • 1/4 cup raisins
  • 1/4 cup walnuts(chopped)
  • 4 tablespoons fat free vanilla yogurt


  1. Take a medium sized saucepan and combine the apple juice and the cinnamon. Bring it to a boil.
  2. Stir in your oats, apple, raisins and the maple syrup.
  3. Now reduce the heat and let it cook till the juice is absorbed. Keep stirring so it doesn’t stick.
  4. Fold in your walnuts.
  5. Serve in a bowl, top with yogurt.

Recipe #3

Breakfast Wraps:

This recipe takes hardly 10 minutes to prepare and is perfect when you don’t have much time but want something healthy and filling for the day…

For this recipe you need the following…


Photo Credit: cobalt123 via Compfightcc
Photo Credit: cobalt123 via Compfightcc
  • 1 whole egg
  • 2 egg whites
  • 1 low fat flour tortilla
  • 1 reduced fat shredded cheese or feta
  • 1 teaspoon fresh chopped herbs, optional (parsley, basil or dill work well)


  1. Whisk the egg whites and the egg together and cook in a non stick skillet. You want it to be like scrambled eggs – soft and creamy.
  2. Place the tortilla in between two damp sheets of parchment or kitchen paper and heat it in the microwave for 10-15 seconds.
  3. Once the egg reaches desired consistency, scoop it up and spoon it along the center of the tortilla.
  4. Sprinkle cheese on top and roll it – voila! Your egg wrap is ready to eat.

These were the simple and quick recipes…moving on to something a bit more complex…

Recipe #4

Ham and Cheese Strata Bake

Sometimes, you need a little more fancy for brunch. And we have the perfect recipe for you to try.


  • About 1 cup day old French bread (cut into small cubes)
  • 2 whole eggs
  • 4 egg whites
  • 2 cups skim milk
  • 1 cup reduced fat sharp cheddar cheese (shredded)
  • 2 teaspoons Dijon mustard
  • 10 ounce package of frozen spinach chopped, thawed and squeezed dry
  • 4 slices lean cooked ham (chopped into little pieces)
  • Freshly ground pepper – add to taste


  1. Preheat your oven to 350 degrees.
  2. Take a 11” X 7” baking dish and coat with non stick cooking spray.
  3. Take a large bowl and add the egg, egg whites, and whisk.
  4. Next, add milk, cheese (half of it), mustard, the spinach and the ham.
  5. Stir all of the ingredients together.
  6. Add your bread cubes and toss.
  7. Pour the mixture into the baking dish and top it with the rest of the cheese. Add the pepper on top.
  8. Bake it uncovered for at least 40 minutes.
  9. Ready to serve.

So there you have it – 4 GERD breakfast ideas that you can try, without having to worry about bloating and gas and the rest of the heartburn symptoms for the rest of the day!

Looking for more breakfast inspiration? Try The Gerd Chef’s breakfast recipes.