Creative GERD-Friendly Snacks Beyond Oatmeal: Delicious and Nutritious Ideas

Looking for something more than oatmeal? I have no problem with oatmeal and it is certainly a “go-to” recommendation for GERD-friendly snacks but if you’re like me - you get tired of some foods after a while. 

Introducing the Elvis Smoothie: A GERD-Friendly Twist

If you’re tired of oatmeal but still need GERD-friendly snacks, try the Elvis smoothie. This delicious blend includes:

• 1 Banana
• 1 Cup of Ice
• ⅓ Cup of Old-Fashioned Oats (or quick oats)
• ½ Cup of Almond Milk (or your milk of choice)
• ½ Cup of Vanilla Bean Yogurt (or plain yogurt)
• 2 TBSP Peanut Butter
• 1 TBSP Honey

Blend all ingredients until smooth. Adjust thickness with additional milk as needed.

If you are looking for some lighter snack choices (the Elvis smoothie can be filling, which is a great choice if you have a longer stretch between meals or need the extra energy)- here are some ideas using fresh twists on some classic staples:

High-Protein Fruit Dip: A Fresh and Easy Snack

Whip up a quick and flavorful fruit dip using:

• Greek yogurt
• Sugar-free or regular Jell-O Cheesecake flavoring

This dip pairs perfectly with low-acid fruits like watermelon, cantaloupe, and honeydew.

Banana Sushi: A Fun and Nutritious Treat

One of the ways I made fruit interesting for my kids when they were younger that really grew on me, personally, was slicing a banana and putting it in a ziplock bag of crushed up graham crackers and then eating it. We called it “banana sushi”. Don’t let the name make this treat off-putting to you, you can coat bananas with coconut or other items and even freeze them for a frozen banana treat.

Make fruit fun with "banana sushi":

• Slice a banana
• Coat with crushed graham crackers, coconut, or other toppings
• Enjoy fresh or freeze for a cool treat

Homemade Cereal Bars: Simple and Satisfying

Create your own cereal bars with just three ingredients:

• 2 Cups of Dried Cereal (e.g., Honey Nut Cheerios)
• 6 TBSP Peanut Butter (or almond/walnut butter)
• 6 TBSP Brown Rice Syrup (or maple syrup)

Melt the peanut butter and syrup, mix with cereal, and set in a lined dish. Refrigerate for an hour before cutting.

Quick and Easy GERD-Friendly Snacks

Other quick snacks include rice cakes with different spreads such as a date spread or honey almond butter. There is even The Easy 5-Ingredient Acid Reflux Cookbook by Andy De Santis that features some amazing snack ideas (as well as some tasty recipes for meals)!

Stay tuned for more GERD-friendly snack ideas and check out our GERD-friendly products for more snack inspiration.