Reflux-Friendly Chicken and Orzo: A Creamy, GERD-Safe Weeknight Dinner
Finding weeknight meals that feel healthy, tasty, and gentle on the stomach can be a real challenge when you’re managing GERD, acid reflux, IBS, or other digestive sensitivities. Creamy pasta dishes often get crossed off the list early because they’re usually made with tomatoes, onions, garlic-heavy sauces, or spicy blends—all ingredients that can trigger symptoms for many people.
But with a few intentional swaps, you can create a flavorful, cozy dish that supports digestive comfort. That’s exactly what this Reflux-Friendly Chicken and Orzo offers. It has the familiar creaminess of a classic chicken-and-pasta dinner, just made with gentler ingredients and a simple one-pan technique, making it perfect for a weeknight meal.
This reflux-friendly chicken and orzo recipe takes a different approach. Shallots add mild sweetness, mushrooms add savory richness, and light coconut milk adds creaminess without heaviness. The orzo simmers right in the broth, soaking up flavor as it cooks. Spinach and mushrooms add a nutritional boost, and lemon zest brightens everything up without adding acidity.
All of these small choices add up to a flavorful, comforting meal that feels much gentler on the digestive system.
Aromatics like shallot (instead of onion) and optional garlic keep things gentle. Italian seasoning and sweet paprika add warmth without heat. And best of all, everything cooks in the same skillet, which keeps cleanup simple.
The mushrooms deepen the flavor without acidity, Parmesan melts into the sauce and gives it richness, and the light coconut milk adds creaminess. Even the lemon zest adds that “bright” flavor note many people love, without the acidity of lemon juice.
- Lean protein for steady energy: Chicken breast provides high-quality protein without excess fat that can trigger reflux.
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Antioxidant-rich vegetables:
- Mushrooms have B vitamins, selenium, and antioxidants that support immune and cellular health.
- Spinach provides iron, folate, vitamins A, C, and K, and phytonutrients that nourish the gut and overall wellness.
- Light, creamy sauce without common triggers: Low-sodium broth, light coconut milk, and a touch of Parmesan add creaminess without heavy or acidic ingredients.
- Flavor that’s gentle on digestion: Italian seasoning, sweet paprika, and lemon zest create depth and brightness without heat or acidity.
- It’s made entirely in one pan.
- It takes about 30 minutes total.
- The ingredients are accessible and budget-friendly
- Leftovers reheat beautifully
Reflux-Friendly Chicken and Orzo Recipe
Ingredients
3 boneless, skinless chicken breast, cut into cubes
2 tablespoons olive oil (or garlic-infused olive oil for GERD-friendly flavor)
1 small shallot, finely minced
1 small clove garlic, minced or omit if sensitive
8 oz sliced mushrooms (baby bella or white mushrooms)
2 teaspoons Italian seasoning
½–1 teaspoon sweet paprika (avoid smoked/hot varieties)
½ teaspoon kosher salt
¼ teaspoon black pepper or white pepper (optional)
1 cup orzo
2 ¾ cups low-sodium chicken broth
¾ cup light coconut milk
2 large handfuls fresh spinach
½ cup freshly grated Parmesan cheese
Zest of ½ lemon (optional for brightness without acidity)
Instructions
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add 1 minced shallot and 1 clove minced garlic (if using). Cook for 1–2 minutes until softened. Add 1.5 pounds of cubed chicken and cook 2–3 minutes, until the edges begin to turn opaque.
Stir in 8 oz sliced mushrooms, 2 teaspoons Italian seasoning, sweet paprika, salt, and pepper if using. Cook 3–4 minutes, allowing the mushrooms to soften and release their moisture.
Pour in 1 cup orzo and 2 ¾ cups low-sodium chicken broth. Stir well. Reduce the heat to medium, cover, and cook for about 12 minutes. Stir every few minutes so the orzo doesn’t stick to the bottom of the pan.
Once the liquid has mostly absorbed, turn the heat to low, and add ¾ cup light coconut milk and 2 large handfuls of fresh spinach. Cook for 1–2 minutes, until the spinach is wilted and everything is well combined.
Turn off the heat. Stir in ½–¾ cup grated Parmesan cheese and the zest of ½ lemon. Taste and adjust seasonings if needed.
Serve warm. The dish will thicken as it sits. Add a splash of broth when reheating leftovers if needed.
Nutrition Facts
Per serving
356
17.0g
20.0g
20.0g
2.0g
466.0mg
3.0g
7.0g
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