GERD-Friendly Ravioli: A Low-Acid Comfort Food Pasta You Can Enjoy

Why Regular Ravioli Can Trigger GERD

• Tomato-based sauces: As tasty as tomatoes are, they’re pretty acidic. For many people, that extra acid can easily worsen reflux symptoms.
• Garlic and onions: They smell amazing and show up in a lot of Italian dishes, but unfortunately, they can be a trigger for acid reflux in some people.
• High-fat cheeses: Cheese isn’t always the problem, but richer, higher-fat cheeses can slow digestion and leave you feeling uncomfortable afterward.
• Heavy portion sizes: Eating a large plate of ravioli can put a lot of pressure on your stomach, which makes reflux more likely.

What Makes Ravioli GERD-Friendly

• Mild, low-acid ingredients: Think gentle flavors like low-fat yogurt–based sauces and fresh herbs such as dill that won’t irritate your stomach.
• Lean or plant-based fillings: Options like chicken, lentils, pumpkin, or low-fat cheese are satisfying without being too heavy.
• Simple seasonings: Keeping the seasoning minimal helps avoid common reflux triggers while still letting the ingredients shine.
• Light sauces instead of heavy red sauce: Skip the tomato sauce and opt for olive oil, a dill yogurt sauce, or a mild pesto for flavor without the burn.

Tips for the Best Low-Acid Ravioli Pasta Sauce

• Cook the zucchini first: Letting the zucchini cook down makes it much easier to blend and creates a smoother, creamier sauce.
• Choose a moderately ripe avocado: Avoid overripe avocados with brown spots inside, as they can affect the flavor and texture of the sauce.
• Use capers instead of extra salt: Adjust the amount of capers to add a salty, savory flavor without needing to reach for the salt shaker.

GERD-Friendly Ravioli

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Servings: 8 servings Prep: 5 mins Cook: 15 mins Total: 20 mins Difficulty: Easy

Italian Main Main Entree

Ingredients

1 Package of Ravioli

1/4 Cup of the Homemade Low-Acid Sauce (see below)

Homemade Low-Acid Sauce

1 Avocado

2 Tablespoons Non-fat Plain Greek Yogurt

2 Tablespoons Capers, Drained

1/2 Cup of Water

1 Tablespoon Dill, Dried

1 Whole Zucchini

Instructions

1

In a saucepan over medium heat, add ¼ cup of water and the sliced zucchini. Cook until tender.

2

Transfer the cooked zucchini and all remaining ingredients to a food processor. Blend until smooth.

3

Cook your favorite ravioli according to the package instructions.

4

Pour ¼ cup of the sauce over each serving of ravioli.

5

Serve warm and enjoy.

Nutrition Facts

Per serving

Calories
71

Fat
5.0g

Carbs
5.6g

Protein
2.2g

Fiber
2.4g

Sodium
88.0mg

Sugars
2.5g

Sat. Fat
1.1g