This easy, oven-baked breakfast casserole combines eggs, mild cheese, lean protein, and gentle veggies into a warm, filling dish. It’s made with low acidity ingredients like low-fat mozzarella, turkey sausage, and lactose-free yogurt for a reflux-friendly breakfast that’s easy to digest and keeps you full. Simple to prep, it’s great for meal prep or weekend brunch.

Ingredients Needed:

6 large eggs: the base of your casserole
1 cup low-fat mozzarella or ricotta cheese: mild, reflux-friendly cheese
¾ cup plain lactose-free or low-acid yogurt (optional): creamy and gentle
1 pound lean cooked protein (e.g., ground turkey, chicken sausage, or vegetarian crumbles): choose low acid meat alternatives
½ cup spinach (optional): soft, low acid leafy green
½ white onion (optional): omit if sensitive
1 small yellow or orange bell pepper (optional): less acidic than red
Salt (to taste)
Black pepper (optional or omit)

How To Make Low Acid Breakfast Casserole:

Prep the Ingredients:
Chop any optional vegetables. Cook or brown your protein if not pre-cooked.

Mix Everything Together:
In a large mixing bowl, beat the eggs. Stir in yogurt, cheese, cooked protein, and vegetables. Add salt to taste. Skip black pepper if sensitive.

Assemble the Casserole:
Lightly grease a 2-quart baking dish. Pour the mixture into the dish and spread evenly.

Bake the Casserole:
Bake at 350°F (176°C) for 45–50 minutes, until the edges are golden and the center is set with minimal jiggle.

Recipe Tips:

Choose low acid yogurt or skip it if you’re sensitive to dairy.
Use lean ground turkey or chicken sausage for low acid protein.
Skip onions and spicy ingredients to keep it reflux-friendly.
Great for meal prep—make ahead and reheat throughout the week.
Let cool a few minutes before serving to avoid hot food reflux triggers.

How to Store & Reheat:

Fridge: Store in airtight container up to 4 days.
Freezer: Slice and wrap portions, freeze up to 2 months.
Reheat: Warm in microwave or oven until heated through.

Nutrition Facts (per serving, approx.):

Calories: 240
Sodium: 220mg
Protein: 20g
Fat: 14g
Carbs: 4g
Fibre: 1g
Sugar: 1g

FAQs:

Is breakfast casserole okay for acid reflux?
Yes, when made with low acid ingredients. This version avoids spicy and acidic foods, making it reflux-friendly.

Can I use yogurt in a low acid recipe?
Yes, if it’s plain, low-fat, and lactose-free. Some people with GERD tolerate it well; others may prefer to omit it.

What cheese is safe for low acid diets?
Low-fat mozzarella and ricotta are gentle, mild cheeses that are safer than aged or sharp cheeses like cheddar.

Can I make this casserole vegetarian?
Absolutely. Use vegetarian protein like lentil crumbles or chickpea-based sausage to keep it plant-based and reflux-conscious.

Do bell peppers trigger acid reflux?
Red bell peppers can, but small amounts of yellow or orange ones are usually better tolerated.

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