8 GERD-Friendly Protein-Packed Grab-and-Go Snacks

Published on Wednesday, March 13, 2024 by Kari Tallent

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Quick and Delicious Low-Carb and Reflux-Friendly Snack Ideas

You know that feeling when you just cannot shake a craving. No matter what you do, you cannot curb your desire to eat something. The problem is you are fearful of triggering your GERD, so you either eat nothing or eat all the wrong things. You have come to the right place. I have composed a list of delicious and functional snack options you can take or prepare quickly at home. Whether you desire something savory or sweet, these snacks should cure that craving without creating an eruption in your esophagus.

It seems we all have stretched ourselves thin these days. Whether you are working, playing, running errands, or all of the above. There is not enough time in the day to accomplish everything. Because of this, we often skip meals or just grab what is quick and easy without thinking about the impacts it may have on our gut.      

Below is a list of 8 Grab-and-Go Snack Ideas to work into your busy lifestyle. Throughout this list, you will find super quick and convenient snacks designed for Prep and Conquer individuals. Save time with intelligent preparation, from cookies to oats and beyond. The following selections provide quick and filling, protein-packed options for your week.

Number 1: High Protein Gingerbread Cookies 

By cutting the flour in half with protein powder, you increase the protein content of the cookie. Ginger and molasses are great for reducing acid and inflammation and soothing your stomach. These cookies are a great way to enjoy something sweet without having guilty feelings or reflux effects. You can double the recipe and freeze half the dough to save even more time later.

Number 2: Oats or Overnight Oats

Whole grains such as oats are great for GERD, and Greek yogurt is high in protein. These are very simple to assemble, and the base lasts up to 5 days in the refrigerator. You can also make oatmeal, adding ¾ scoop of vanilla protein powder and nut butter to increase the protein content. This is an easy snack for your desk or fridge at work or home. 

Number 3: Eggs

This one does not really require a recipe because eggs are high protein and low carb. You can hard-boil a dozen eggs and have them as a quick and easy snack. You can pair them with a cheese stick or a few crackers. Another great combination is having a boiled egg with toast and avocado spread. These are all GERD-friendly, super easy, and portable.

Number 4: Protein Bars

I get it. You get to the protein bar section, and there are a billion options to choose from, making it overwhelming. One of the biggest complaints I hear is about the texture. Some options are out there that taste delicious and do not make you feel like you are eating silly putty. One of my favorite brands is Power Crunch. These bars have a huge variety of flavors, the texture is like a wafer cookie, and there is no chalky aftertaste. Nature Valley makes a good protein bar as well. If you like a bit of a chewy texture, check out RX bars or Clif bars. 

Number 5: Homemade Energy Bites

Number 6: Portable Picks

These desk/office-friendly options will help you beat the afternoon munchies and keep you on track with healthy eating. Keep tuna or salmon packs with cut-up veggies (Peppers, carrots, celery, cucumbers, etc). Greek yogurt with berries and nuts or seeds offers a sweet and savory option as well. You can also have cream cheese with cucumber slices or Melba toast.

Number 7: Power Packed Muffins

Number 8: Old Stand-By

Sometimes, having a snack that is just a simple option can be the way to go. Crackers and low-fat cheese, apple slices with nut butter, smoothies with added protein (powder, Greek yogurt, nut butter, etc). One of my favorite options is hummus and pretzels or cut-up vegetables. Steamable edamame makes for an easy snack as well. 

There are so many combinations out there that you can incorporate into your lifestyle. Whether you prep and make a large batch of something or find some quick and easy options, you can’t go wrong. If you have any ideas or tips you would like to share, please feel free to add them to the comments section. We would love to hear what our readers have to offer!

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