Acid Reflux Safe Banana Breakfast Wrap

It doesn’t get much better when you have an easy breakfast that also tastes amazing! Made in just a few minutes, it is perfect for busy mornings when you need something that is delicious and easy on digestion.

Bananas are one of the most tolerated fruits for individuals with reflux, and when paired with a soft whole-wheat tortilla and nut butter, you have a balanced breakfast that is also acid reflux-friendly.

Why You’ll Love This Banana Breakfast Wrap

• Quick and easy - ready in under 5 minutes.

• GERD-friendly - made with ingredients that are less likely to trigger reflux. 

• Balanced - includes carbs, protein, and healthy fats.

• Family-friendly - simple flavors that go over well with the whole family.

Ingredients You’ll Need

• Whole wheat tortilla - Soft and easy to roll, it adds a bit of fiber to keep you satisfied. Choose a gentle, plain wrap without added spices that might irritate reflux.

• Banana - Naturally sweet and one of the most well-tolerated fruits for GERD. Choose a ripe banana for its natural sweetness, but avoid those that are overly mushy.

• Almond butter (or your favorite nut/seed butter) - Adds creaminess, protein, and healthy fats. Almond butter is often mild on the stomach, but peanut, cashew, or sunflower seed butter can be swapped in.

• Honey (optional) - Honey adds a touch of sweetness, but if it’s a trigger for you, skip it or try maple syrup instead.”

Helpful Tips

• For a sweeter breakfast, choose bananas that are more ripe!

• Sometimes honey can be a trigger food; if it is foryou can omit it and use maple syrup instead.

• Warm the tortillabriefly so it rolls without tearing.

What Are Some Other GERD-Friendly Breakfast Ideas?

• Banana Breakfast Cookies - Another easy and healthy breakfast that is GERD-friendly. These cookies are easy to take on the go!

• GERD-Friendly Breakfast Tacos - This breakfast taco features GERD-friendly ingredients, including bell peppers instead of hot peppers that can trigger acid reflux.

• Protein-packed, GERD-friendly breakfast ideas - A comprehensive list of protein-focused breakfasts that won’t leave you in pain.

Frequently Asked Questions

Can I use different nut butters for this banana wrap?

Yes, almond butter is a great choice, but you can also swap it with your favorite nut/seed butter, such as peanut butter, sunflower seed butter, or cashew butter.

Can I meal prep these wraps?

These banana breakfast wraps are best enjoyed fresh, as bananas tend to brown quickly. If you prefer, you can prepare the tortilla and nut butter in advance and add the banana just before serving.

Is this wrap kid-friendly?

This is such a great breakfast or snack for kids. Even picky eaters tend to like nut butter and bananas.

Banana Wrap for Acid Reflux

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Servings: 1 Prep: 5 minsTotal: 5 mins

Ingredients

1 medium banana

1 whole wheat tortilla

2 tablespoons almond butter

Honey, for drizzle

Instructions

1

Lay the tortilla flat on a plate or cutting board.

2

Spread the almond butter evenly over the tortilla.

3

Arrange banana slices on top.

4

Drizzle with honey.

5

Roll up the tortilla tightly.

6

Slice in half if desired and enjoy!

Nutrition Facts

Per serving

Calories
431

Fat
21.3g

Carbs
52.2g

Protein
11.9g

Fiber
9.8g

Sodium
313.0mg

Sugars
20.9g

Sat. Fat
3.0g