Low-Acid Banana Pear Muffins for Acid Reflux (GERD-Friendly)
They’re naturally sweet from ripe bananas and pears, lightly spiced, and soft without being heavy. It’s the kind of recipe that works just as well for a quick breakfast as it does for an afternoon snack. And because they’re made with simple ingredients, they’re easy to make ahead and keep on hand during the week.
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If you have bran flakes on hand, they’re a great way to boost fiber. If not, oats work just as well and give the muffins a slightly softer, milder texture. Both options fit easily into a gut-friendly approach—it just depends on what you have and what you tolerate best.
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It’s also a great way to use up ripe bananas—especially the ones sitting on your counter or in your freezer that you’ve been meaning to use. The riper they are, the better the muffins' flavor and texture.
GERD-Friendly Breakfast Muffins That Fit Real Life
GERD-Friendly Banana Pear Muffins
Ingredients
1 cup bran flakes cereal OR ½ cup rolled oats
1/3 cup milk (only if using bran flakes)
2 ripe bananas, mashed
2 eggs
1/3 cup maple syrup or honey
1/4 cup canola oil, melted butter, or melted coconut oil
1 teaspoon vanilla extract
1 1/4 cups all-purpose flour (or half whole wheat)
1 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
Small sprinkle of nutmeg
1/4 teaspoon salt
1 cup canned pears, drained and diced
Instructions
Preheat the oven to 350°F and line or grease a muffin tin.
In a small bowl, combine 1 cup bran flakes with ⅓ cup milk. Let it sit for about 5 minutes until softened.
In a large bowl, mash 2 ripe bananas until smooth. Stir in 2 eggs, ⅓ cup maple syrup or honey, ¼ cup oil, and 1 tsp vanilla extract. Add the softened bran mixture if using bran flakes.
In a separate bowl, whisk together 1 ¼ cups flour, 1 tsp baking soda, ½ tsp baking powder, 1 tsp cinnamon, a small sprinkle of nutmeg, and ¼ tsp salt.
Gently mix the dry ingredients into the wet ingredients until just combined. Do not overmix. If using ½ cup rolled oats, stir them in at this step.
Gently fold in 1 cup diced canned pears.
Divide the batter into 10–12 muffins. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
Let cool slightly before serving. These muffins stay soft and moist and are great for meal prep.
Nutrition Facts
Per serving
170
6.0g
27.0g
3.0g
3.0g
202.0mg
13.0g
1.0g
Notes
- Bran flakes: Use 1 cup + soak in milk for a classic, higher-fiber muffin
-
Oats: Use ½ cup rolled oats for a softer, milder texture
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