My Favorite Low-Acid & Reflux-Friendlier Meals of 2025
Happy New Year! I can’t believe we are already in 2026, as it seems 2016 was not ten years ago. Looking back, 2025 was a strange year.
Thankfully, I was able to be a little less restrictive with what I ate, but ultimately found that I still felt best eating low-acid/reflux-friendly. It was a year of experimenting and trying new things. Going into the next year, I hope to compile all the things I experimented with into one place.
Since I wasn’t very active here this past year, this felt like the right way to come back by looking back at each month of the previous year and sharing my favorite low-acid, reflux-friendly meal from each month, whether it was made at home, on the road, or somewhere in between.
With that said, we all have our own triggers, and what works for me might not work for you. I’m not a medical doctor or registered dietitian, and you should consult with your own medical professionals. I’m simply sharing what works for me in the hopes that it gives you inspiration or helps you in some way.
January: Bánh Mì Inspired Bowl
January was spent in Hawaii, where everything feels amazing and there is so much food bursting with low-acid flavor. One of my most memorable meals was a bánh mì style bowl.
*Note the meal in this photo was not for me and it had jalapeños on it. :)
Here, I used warm rice with roasted pork tenderloin for protein, plus “pickled-ish” vegetables, quickly sautéed instead of vinegar laden, with fresh herbs for brightness.
It was one of those meals that’s easy to make and even better to have on hand, already prepped and waiting for low-effort vacation meals.
February: Beef Short Rib Stew
February was back to the cold in the Pacific Northwest and we all were craving anything with depth and warmth. This slow-simmered beef short rib stew checked every box as it was rich, nourishing, and deeply satisfying without tomatoes, garlic, onions, or wine.
To make this stew more reflux-friendly, I choose the leanest cut of beef I could find, the eye of a round roast and used a smaller amount. The key here is to have the meat flavor the broth. Additionally, I used carrots, celery, fennel, mushrooms, and my herby NOmato sauce to bring out the rich flavors of this dish.
This meal made the house smell incredible and froze & reheated beautifully for leftovers.
Few notes, I typically ate this for lunch, as I feel my body tolerated it better earlier in the day. And served it with a dollop of greek yogurt, rye bread crisps, and fresh parsley.
March: Deviled Quail Eggs
March showed up with its typical hint of “fake spring” here in the PNW, getting us all excited for better weather, only to have it rain for days on end. Exciting month because the black bears woke up from hibernation, a sure sign spring was trying to make its appearance.
I made these tiny, elegant, and surprisingly indulgent bites, which felt like a spring reset after heavier winter meals. Made with cashew cream and a touch of paprika, they’re proof that low-acid food can still feel special and are perfect for brunch boards, snacks, or something a little unexpected.
PS - I got these quail eggs from Costco.
April: Orange Chicken Lettuce Wraps
April was about bringing back the sunshine, along with a bit more rain. We had some fun adventures up to the Skagit Valley Tulip Festival and even a few dance recitals.
These orange chicken lettuce wraps delivered that takeout-adjacent satisfaction without the acid or sodium bomb and were on repeat. Using a gentle orange flavor from orange zest, honey, and coconut aminos, this was a major favorite. Serving it in crisp lettuce wraps kept everything light, fresh, and reflux-friendly. Some days I paired it with rice to make it a hearty meal.
The one felt like a turning point into spring cooking and made me very excited for the longer days.
May: Açaí Bowl & Borscht
May was a split-personality month, so it felt right to share the two recipes I went back and forth between. On warm days, we enjoyed açaí bowls topped with mango, hemp seeds and blueberries, and kept portions balanced and acidity in check. On cooler days, it was an earthy borscht, still fresh and springy, but warm and nourishing.
Both reminded me that listening to the season or the weather matters more than food rules.
June: Grilled Salmon with Rice & Asparagus
June was a transition month, where we wrapped up a lot of school and sports activities. This was an easy, comforting dish to share with friends.
Late May to early June is when Copper River salmon starts showing up at local fish markets in the Seattle area. Perfectly grilled salmon with fluffy rice and asparagus, just high-quality ingredients bursting with flavor.
This is one of those meals I come back to again and again. It’s perfect for a group and especially wonderful when my body needs calm more than creativity.
July: Coconut Ice Cream Banana Split
July was all about fun and adventure. We took lots of trips over to Eastern Washington, including our favorite, the Paradise Inn at Mount Rainier. On the way home from one of these excursions, we stopped at my parents’ house, and my dad made us banana splits. Definitely nostalgic and a core childhood memory for me.
A coconut milk ice cream banana split, topped with some fun low-acid toppings:
Mango
Hemp seeds
Blueberries
Cold, creamy, naturally sweet, and surprisingly easy on reflux when done thoughtfully.
August: Greek Chicken Kabobs
August meant grilling & gathering.
Am I Greek? No. But do I love Greek food? Yes. It’s one of my favorite cuisines to make, and if you’ve been to my house, there’s a good chance I’ve cooked Greek for you.
This was one of those meals that felt festive but still grounded, perfect for feeding family or friends without stress.
Greek-inspired herby chicken kabobs paired beautifully with warm evenings and simple sides.
September: Naan Pizza Night
September was a transition month full of change, and it felt important to include special moments. I made these amazing whole wheat naans using locally grown and milled wheat, which became the perfect base for build-your-own pizzas. We topped them and fired them in the Ooni.
I loved how adaptable this meal was. Everyone could make their own (no red sauce for me, please), and it was easy to accommodate gluten-free or dairy-free needs for others.
My lower-acid pizza had ricotta, sage, sautéed mushrooms, and Kalamata olives. Served with a side of beets.
October: Ploughman’s-Style Breakfast Board
Thanks to Courtney Cook on TikTok, I fell down the rabbit hole of ploughman-style lunches. I could watch her all day, though her onion boats would absolutely destroy me. She’s a teacher who shares simple, rustic, no-cook spreads built around quality ingredients rather than composed recipes.
October mornings called for slow starts and easy breakfasts, and this became a major hit with my daughter, too. My ploughman-inspired breakfast board included:
Coconut yogurt topped with granola and pomegranate (a bit acidic, but balanced by the yogurt)
Warmed frozen blueberries
Whole wheat sourdough bread
A slice of cheese
A quail egg
A pat of butter
Simple, grounding, and endlessly repeatable, this became my go-to when I wanted nourishment without cooking a full meal. It hits both the sweet and savory craving.
November: Mushroom Rice with Chicken & Asparagus
November leaned savory and steady.
Mushroom rice, paired with chicken and asparagus, was earthy, filling, and gentle. It felt like a quiet meal in the middle of a loud season—one I’ll keep in rotation every fall.
December: Spilt Pea Soup
December deserves something meaningful—whether that’s:
Split pea soup is one of those meals that just works. It’s simple, delicious, filling, and perfect for the winter solstice, when the days get shorter and colder. I even ordered a 25-pound bucket of Palouse Brand split peas, and we are surprisingly going through them quickly. A gentle low simmer makes the soup thick and velvety and makes us rely less on spice or acid. It’s a family-and-friend favorite and has become a staple for me that is deeply satisfying. It also freezes beautifully.
If 2025 taught me anything, it’s this Low-acid eating works best when it’s personal. Overall, not every meal was perfect, not every choice was strategic, but every favorite on this list is something I’d happily make again.
