Low Acid Breakfast Casserole

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.

Try More Recipes:

• Low Acid Turkey Burger
• Low Acid Banana Bread
• Low Acid Beef Stew

Low Acid Breakfast Casserole

Recipe by Evelyn ReedCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

15

minutes

Cooking time

45

minutes

Calories

240

kcal

This GERD-friendly breakfast bake combines lean protein, low-fat cheese, and gentle veggies into a soothing, easy-to-digest morning meal.

Ingredients

• 6 large eggs

• 1 cup low-fat mozzarella or ricotta
  

• ¾ cup plain lactose-free yogurt (optional)
  

• 1 lb lean cooked protein (turkey, sausage, or vegetarian)
  

• ½ cup spinach (optional)
  

• ½ white onion (optional)
  

• 1 small yellow or orange bell pepper (optional)
  

• Salt to taste
  

• Black pepper (optional)

Directions

• Preheat oven to 350°F.
  
• Chop vegetables and cook protein if needed.
  
• Beat eggs in a bowl. Stir in yogurt, cheese, protein, and veggies.
  
• Season with salt (skip pepper if sensitive).
  
• Pour into greased 2-quart baking dish.
  
• Bake 45–50 minutes, until set and golden.
  
• Cool slightly, then serve.