Egg Recipes to Try on the Acid Reflux Diet

By Patricia Raymond, Michelle Beaver

Breakfast gives you energy to start the day and is linked to improved health and better weight control. Studies show that people who eat breakfast regularly tend to weigh less than people who regularly skip breakfast. Morning calories improve concentration, and people who consume breakfast regularly have more strength and endurance and lower cholesterol.

[Credit: ©iStockphoto.com/peredniankina]
Credit: ©iStockphoto.com/peredniankina

Farmer’s Market Scramble

Preparation time: 10 minutes

Cook time: 8 minutes

Yield: 4 servings

8 eggs

2 tablespoons lowfat milk

Salt and pepper, to taste

4 teaspoons extra-virgin olive oil

1 small zucchini, diced

1 small red bell pepper, diced

1 cup firmly packed arugula

1/4 cup grated Parmesan cheese

  1. In a bowl, whisk together the eggs, milk, and salt and pepper. Continue whisking until the eggs are frothy. Set aside.

  2. In a stainless-steel frying pan, warm the oil over medium heat.

  3. Add the zucchini and cook, while stirring, until tender.

  4. Add the bell pepper and stir to combine. Reduce the heat to medium-low. Add the arugula and let it wilt.

  5. Add the egg mixture and let it cook, without stirring, until the eggs just begin to set, about 1 minute.

  6. Using a spatula, gently push the eggs around the pan, letting any uncooked egg run onto the bottom of the pan. Add the cheese.

  7. Mix the ingredients gently to combine and continue cooking until the eggs are completely set.

Per serving: Calories 219 (From Fat 140); Fat 16g (Saturated 5g); Cholesterol 377mg; Sodium 372mg; Carbohydrate 4g (Dietary Fiber 1g); Protein 15g.

Don’t like Parmesan cheese? Substitute any cheese you like. Flavorful cheeses will make the dish richer and yummier. You can also easily substitute the vegetables in this recipe. Eggplant, corn, asparagus? Throw them in!

Reflux-Friendly Frittata

Preparation time: 20 minutes

Cook time: 20 minutes

Yield: 6 servings

8 eggs

1/4 cup fresh basil leaves, torn

Salt and pepper, to taste

2 tablespoons extra-virgin olive oil

4 small red potatoes, thinly sliced

6 baby portobello mushrooms, thinly sliced

1 cup baby spinach, torn

1/4 cup Parmesan cheese, for garnish

  1. Preheat the oven to 375 degrees F.

  2. In a medium bowl, whisk together the eggs, basil, and salt and pepper. Set aside.

  3. In a medium cast-iron skillet, heat the olive oil over medium heat.

  4. Add the potatoes and mushrooms to the skillet and sauté until tender, but firm, about 7 minutes.

  5. Add the spinach to the skillet and stir it into the potato and mushroom mixture until wilted, about 1 minute.

  6. Pour the egg mixture over the vegetables and scramble for 1 minute.

  7. When the eggs have started to set around the side of the skillet, move the skillet into the oven until the eggs have set in the center, about 6 minutes.

  8. Put the oven on the broil setting. Top the eggs with the cheese and cook under the broiler for 1 or 2 minutes to melt the cheese.

  9. Serve warm, straight out of the skillet.

Per serving: Calories 236 (From Fat 107); Fat 12g (Saturated 3g); Cholesterol 251mg; Sodium 261mg; Carbohydrate 19g (Dietary Fiber 2g); Protein 12g.

This recipe tolerates substitutions well. It also doesn’t need to be measured perfectly. In short, don’t stress over the ingredients. If you don’t have exactly 1/4 cup of basil leaves, don’t worry. Less stress is good, and that calmed state may even reduce your acid reflux!