Servings: 4Prep: 15 minsCook: 10 minsTotal: 25 mins
Gut-Friendly Green Goddess Gnocchi
If you're managing GERD, "quick weeknight dinner" and "won't trigger my reflux" don't always feel like they belong in the same sentence… But this one checks both boxes! Pillowy gnocchi gets tossed with wilted spinach and sweet peas, then coated in a creamy, herb-packed green goddess sauce made from Greek yogurt and avocado instead of the usual heavy mayo or sour cream base. The result is something that tastes indulgent but is built around low-acid, gut-friendly ingredients.
Creamy, herby, and ready in about 25 minutes, this one's a fully vegetarian main that just happens to skip garlic and lemon; we use garlic-infused olive oil to keep all that flavor without the ingredients that tend to cause trouble.
Why You'll Love This Green Goddess Gnocchi
- Ready in 25 minutes, start to finish
- Creamy sauce with no cream, just Greek yogurt and avocado
- Garlic-free and citrus-free, using garlic-infused olive oil for flavor
- Naturally low in the acidic, spicy, and fried ingredients that commonly trigger reflux
- Sneaks in greens (spinach, herbs, peas)
- Vegetarian and easily made gluten-free with GF gnocchi
Ingredients You'll Need
For the gnocchi:
- Gnocchi - Potato-based and low in fat and acid, gnocchi is generally an easy-to-digest base for a GERD-friendly meal. Look for a simple potato-flour blend without added garlic or onion powder in the ingredient list.
- Olive oil - A GERD-friendlier fat than butter or fried oils.
- Baby spinach - Low-acid and gentle on digestion, spinach is one of the more universally "safe" greens for reflux.
- Frozen peas - Mild, low-acid, and a good source of fiber and plant protein.
For the green goddess sauce:
- Plain Greek yogurt - Adds creaminess and protein. Choose plain, unsweetened, and low- or full-fat based on what you tolerate best. Some people with GERD do better with lower-fat dairy.
- Ripe avocado - A GERD-friendly source of healthy fat; avocado tends to be well tolerated even by people who react to other high-fat foods.
- Fresh basil, parsley, and chives - Mild, non-spicy herbs that add big flavor without the reflux risk of ingredients like black pepper or chili.
- Garlic-infused olive oil - Gives the sauce that classic garlicky depth without the compounds in whole garlic that tend to trigger reflux.
- Water and salt - Rounds out the sauce's texture; adjust water for a pourable, drizzle-friendly consistency. Since this version skips lemon juice, you may need a touch more water than you'd expect to loosen the sauce.
Helpful Tips
- This sauce is already garlic- and citrus-free, so it's a safer starting point if those are known triggers for you. If you tolerate garlic and citrus well, feel free to add a small squeeze of lemon juice or a minced garlic clove back in to taste.
- Don't overcook the gnocchi. Fresh or shelf-stable gnocchi cooks in 2 to 3 minutes and turns gummy if left too long.
- Thin the sauce gradually. Add water a tablespoon at a time; avocado-based sauces can go from pourable to soupy fast, especially without lemon juice to help loosen it.
What Are Some Other GERD-Friendly Recipes?
FAQs
Is gnocchi easy to digest for GERD?
Generally yes. Gnocchi is potato-based, low in fat, and low in acid, which makes it easier to digest than tomato-heavy or cream-heavy pastas. As always, individual tolerance varies.
Is this recipe garlic-free?
Yes. We use garlic-infused olive oil instead of a whole garlic clove, so you get the flavor without the compounds that commonly trigger reflux.
Why isn't there lemon juice in this recipe?
Citrus is a common reflux trigger for many people with GERD, so we left it out of the base recipe. If you tolerate citrus well, a small squeeze of lemon juice at the end is a nice way to brighten the sauce.
Is avocado okay for acid reflux?
Avocado is generally considered one of the more GERD-friendly fats, since it's lower in the compounds that tend to relax the lower esophageal sphincter compared to fried or highly processed fats. As with any food, portion size matters.
Can I make this dairy-free?
Yes, by substituting a plain, unsweetened dairy-free yogurt (coconut or oat-based) for the Greek yogurt, and skipping or swapping the Parmesan for a dairy-free alternative.
How do I store leftovers?
Store in an airtight container in the fridge for up to 2 days. The sauce may darken slightly from the avocado; a quick stir and a splash of water will freshen it back up.
Gut-Friendly Green Goddess Gnocchi
This Gut-Friendly Green Goddess Gnocchi is creamy, herby, and on the table in 25 minutes. A nourishing vegetarian dinner the whole family will love!
Servings: 4 servingsPrep: 15 minsCook: 10 minsTotal: 25 minsDifficulty: Easy
AmericanDinnerLunchGERD-friendlyGERD-friendly dinner
Ingredients
Gnocchi
1 lb. gnocchi
1 tablespoon olive oil
2 cups baby spinach
3/4 cup frozen peas, thawed
Green Goddess Sauce
1/2 cup plain Greek yogurt
1/2 ripe avocado
1/4 cup fresh basil leaves
1/4 cup fresh parsley leaves
2 tablespoons fresh chives, chopped
2 tablespoons garlic-infused olive oil
2 tablespoons water, plus more as needed
1/4 teaspoon salt, plus more to taste
Toppings
1/4 cup grated parmesan cheese
1 tablespoon hemp seeds
Instructions
1
Blend the Greek yogurt, avocado, basil, parsley, chives, garlic-infused olive oil, water, and salt until smooth. Add more water if needed and adjust seasoning.
2
Bring a large pot of salted water to a boil. Add the gnocchi and cook according to package directions, usually 2 to 3 minutes, until they float to the top. Drain and set aside.
3
In a large skillet, heat the olive oil over medium heat. Add the spinach and peas and cook for 2 to 3 minutes, just until the spinach wilts.
4
Add the cooked gnocchi to the skillet with the vegetables and toss gently to warm through, about 1 to 2 minutes.
5
Remove from heat and pour the green goddess sauce over the gnocchi, tossing gently to coat. Divide among bowls and top with Parmesan and hemp seeds.
Nutrition Facts
Per serving
Calories
463
463
Fat
20.5g
20.5g
Carbs
56.5g
56.5g
Protein
19.0g
19.0g
Fiber
5.0g
5.0g
Sodium
893.0mg
893.0mg
Sugars
3.3g
3.3g
Sat. Fat
5.5g
5.5g
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