Servings: 4Prep: 15 minsCook: 30 minsTotal: 45 mins
Make-Ahead GERD-Friendly Soup in a Jar
This GERD-Friendly Soup in a Jar comes together in about 45 minutes and gives you lunch for the whole week in one go. It's a turkey, sweet potato, and kale soup, portioned into jars so all that's left to do on a busy weekday is heat and eat.
The sweet potato brings natural sweetness, the herbs add real flavor without any heat, and the kale gives good texture.
Why You'll Love This GERD-Friendly Soup
- It's naturally low in fat. Lean ground turkey and just a tablespoon of olive oil keep this soup light, which matters since high-fat meals are a common reflux trigger.
- It skips the usual suspects. No tomato, no citrus, no garlic, no onion, and no black pepper, so you can eat a full bowl without worry.
- It's a true make-ahead soup. Cook once, portion into jars, and lunch is ready for days.
- It freezes beautifully, so you can stock up when you have extra time and pull a jar out whenever you need it.
- The ginger and herbs do all the flavor work that spicy seasonings usually do, minus the reflux risk.
Ingredients You'll Need
Olive oil: Used in a small amount just to cook the turkey. Reflux-friendly eating generally does better with modest amounts of fat like olive oil rather than butter or heavier cooking oils.
Lean ground turkey: A lower-fat protein than ground beef or dark meat poultry. High-fat meals are one of the most common reflux triggers, so leaner proteins tend to sit easier. Drain any excess fat after cooking to keep the soup light.
Sweet potato: Mild, naturally sweet, and non-acidic, with fiber and beta-carotene.
Carrots: Another easily digestible, low-acid vegetable that adds sweetness and texture.
Kale: A non-citrus leafy green that adds fiber and volume without the acidity of something like spinach dressed with lemon or vinegar. Removing the tough stems keeps the texture pleasant.
Low-sodium chicken broth: The base of the soup. A low-sodium version lets you control the salt yourself. Skip broths labeled "flavor-boosted," since those sometimes sneak in garlic or onion powder, common reflux triggers. Check the label if you're especially sensitive.
Fresh or dried thyme and rosemary: A great way to build flavor.
Ground ginger: Ginger has long been used to support digestion and calm an unsettled stomach, making it a natural stand-in for more irritating spices.
Salt: Used in a modest, adjustable amount. Start with less if you're watching sodium and add to taste at the end.
Fresh parsley: A mild, non-acidic finishing herb that brightens the bowl.
If garlic and onion aren't triggers for you personally, a little garlic-infused oil (generally better tolerated than actual garlic pieces) is a nice way to add depth.
Helpful Tips
- Dice the sweet potato and carrots small and even. This helps them cook through at the same rate and reheats faster later.
- Drain the turkey well. Draining leftover fat helps lower overall fat content.
- Add the kale at the very end. It only needs two to three minutes to wilt. Adding it too early leaves it dull and overcooked.
- Reheat gently, on the stovetop or in short microwave bursts, stirring in between.
FAQs
Is ground turkey good for acid reflux?
Yes. Lean ground turkey is a good protein choice for reflux because it's lower in fat than ground beef, pork, or dark meat poultry. High-fat meals are one of the more common reflux triggers, so leaner proteins are generally easier on the stomach.
Can I freeze this soup?
Yes. Portion it into jars or freezer-safe containers, leave a little room at the top for expansion, and freeze for up to 3 months. Thaw in the fridge overnight before reheating.
What can I use instead of chicken broth if it's a trigger for me?
A low-sodium vegetable broth works well and keeps the soup just as mild.
How long does this soup keep in the fridge?
About 4 days in an airtight container or sealed jar.
Is this soup low-fat?
Yes. It's made with lean ground turkey, a small amount of olive oil, and no cream or high-fat dairy, which keeps the total fat content low compared to many soup recipes.
GERD-Friendly Soup in a Jar: An Easy Meal Prep Solution for Busy Days
A cozy, meal-prep-friendly turkey and sweet potato soup that's naturally low-fat and skips all the usual reflux triggers, so it's just as easy on your stomach as it is on your week.
Servings: 4 servingsPrep: 15 minsCook: 30 minsTotal: 45 minsDifficulty: Easy
AmericanItalianDinnerMain EntreeLuncheasy soupHealthyGERD-friendly soup
Ingredients
1 tablespoon olive oil
1 lb. lean ground turkey
2 cups sweet potato, peeled and diced small
1 cup carrots, peeled and diced small
3 cups chopped kale, stems removed
5 cups low-sodium chicken broth
1 teaspoon fresh thyme
1 teaspoon fresh rosemary, chopped
1/2 teaspoon ground ginger
1/2 teaspoon salt, plus more to taste
2 tablespoons fresh parsley, chopped, for serving
Instructions
1
Heat olive oil in a large pot over medium heat. Cook the turkey, breaking it apart, until no longer pink, about 5–6 minutes. Drain excess fat.
2
Stir in the sweet potato and carrots and cook for 3 to 4 minutes, stirring occasionally.
3
Add the chicken broth, thyme, rosemary, ginger, and salt. Bring to a boil, then simmer for 15–18 minutes, until the sweet potatoes and carrots are fork-tender.
4
Stir in the chopped kale and simmer for another 2 to 3 minutes, just until wilted.
5
Taste and adjust salt as needed. Ladle into bowls and top with fresh parsley.
Nutrition Facts
Per serving
Calories
414
414
Fat
21.8g
21.8g
Carbs
18.8g
18.8g
Protein
38.5g
38.5g
Fiber
3.5g
3.5g
Sodium
640.0mg
640.0mg
Sugars
5.8g
5.8g
Sat. Fat
5.3g
5.3g
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