This low acid beef chili is bold and satisfying but easy on the stomach. Traditional chili often includes acidic ingredients like tomatoes, vinegar, and onions. We’ve made simple swaps and adjustments to reduce acidity while keeping all the cozy, meaty flavor. It’s ideal for anyone with GERD, acid reflux, or sensitive digestion.

Ingredients Needed:

2 tbsp olive oil: heart-healthy fat for sautéing.
1 cup chopped leek tops (instead of onion): gentler on acid-sensitive stomachs.
1 tbsp garlic-infused olive oil (instead of garlic cloves): low acid and low FODMAP.
2 lbs lean ground beef: hearty and protein-rich.
2 tsp kosher salt: flavor without added acid.
½ tsp white pepper (instead of black): gentler seasoning.
2 tbsp chili powder: mild version.
1 tbsp ground cumin: adds warmth.
1 tbsp unsweetened cocoa powder: enhances flavor, low acid.
2 tsp dried oregano: classic herb.
1 tsp smoked paprika (optional): adds depth.
2 cans low sodium kidney beans, rinsed: hearty and fiber-rich.
1 cup low acid tomato puree or pumpkin puree (instead of crushed tomatoes): reduces acidity.
2 cups homemade low acid beef broth (or use water): broth without onion/garlic base.
1 tsp baking soda (instead of vinegar): balances acidity naturally.

How To Make Low Acid Beef Chili:

Sauté Aromatics:
Heat olive oil in a large pot. Add chopped leek tops and cook until softened, about 3 minutes. Add garlic-infused olive oil and stir for 30 seconds.

Cook Beef:
Add ground beef, salt, and white pepper. Break up meat with a spoon and cook until browned, about 7 minutes.

Add Spices:
Stir in chili powder, cumin, cocoa powder, oregano, and paprika (if using). Cook for 1 minute to bloom the spices.

Add Beans and Puree:
Stir in kidney beans, tomato or pumpkin puree, and broth. Mix well. Bring to a boil, then reduce heat and simmer uncovered for 30–40 minutes, stirring occasionally.

Finish and Serve:
Remove from heat. Stir in 1 tsp baking soda to reduce remaining acidity. Serve warm with tolerated toppings like plain rice, avocado, or low fat sour cream.

Recipe Tips:

Use low acid tomato puree or pumpkin puree to reduce heartburn triggers.
Always rinse canned beans well to reduce FODMAPs and acidity.
Simmer gently—boiling can concentrate acids.
Avoid vinegar and tomato paste—common reflux triggers.
Enjoy with low acid side options like steamed veggies or plain quinoa.

How to Store & Reheat:

Room Temperature: Do not leave out longer than 2 hours.
Fridge: Store in airtight container up to 4 days.
Freezer: Freeze up to 3 months. Thaw overnight and reheat on stove.

Nutrition Facts (per serving):

Calories: 290
Sodium: ~420mg (varies with broth)
Protein: 24g
Fat: 14g
Carbs: 18g
Fibre: 5g
Sugar: 2g

FAQs:

Is chili OK for acid reflux?
Traditional chili can be too acidic. This low acid version avoids tomato paste, vinegar, and raw onion, making it safer for reflux.

What tomato substitute can I use in low acid chili?
Use pumpkin puree or low acid tomato puree to mimic flavor with less acidity.

Can I make low acid chili without tomatoes?
Yes, use pumpkin or carrot puree as a base. It still tastes hearty and satisfying.

Is ground beef okay on a low acid diet?
Yes, lean ground beef is fine in moderation. Avoid fatty cuts or processed meats.

What toppings are safe for low acid chili?
Try plain rice, ripe avocado, or low fat dairy. Avoid citrus, salsa, or raw onion.

Try More Recipes: