Low Acid Broccoli Rice Casserole

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This low pH casserole is packed with tender broccoli, soft brown rice, and a creamy sauce made without acidic ingredients. We’ve replaced sharp cheeses and vinegar-based mustard with soothing alternatives. The result is a GERD-safe, acid-soothing dish with a crisp, golden topping that’s still satisfying and delicious. Ideal for anyone needing a gentle, non-acidic meal that doesn’t sacrifice comfort or taste.

Ingredients Needed:

• 1 can low-sodium broth (14.5 oz): chicken or vegetable, check label for no acidic additives.
• 2 cups instant brown rice: fast-cooking, gentle on digestion.
• 1 lb broccoli florets: chopped into bite-sized pieces (about 8 cups).
• 4 tablespoons unsalted butter: divided.
• 1 small leek or fennel bulb: diced, gentle alternative to onion.
• 4 medium carrots: peeled and diced.
• ¾ teaspoon sea salt: divided.
• ¾ teaspoon garlic powder: divided.
• Optional: pinch of turmeric or nutritional yeast (instead of mustard).
• 2 tablespoons all-purpose flour: thickens the sauce.
• 2½ cups lactose-free or oat milk: creamy, reflux-friendly.
• ¾ cup plain non-dairy yogurt: choose coconut or oat-based.
• 1 cup mild mozzarella or Monterey Jack cheese: shredded.
• ½ cup panko breadcrumbs: adds crunch.
• Optional: 1 tablespoon olive oil (instead of Parmesan for topping).

How To Make Low Acid Broccoli Rice Casserole:

Preheat Oven:
Set oven to 375°F. Lightly grease a deep 9-inch square or 2½-quart baking dish.

Cook Rice and Broccoli:
Bring broth to a boil. Stir in rice. Add broccoli on top, cover, reduce heat to low. Simmer 5 minutes. Turn off heat and let sit, covered, for 5 more minutes. Most liquid should be absorbed.

Sauté Veggies:
In a large pot, melt 2 tablespoons butter. Add diced leek or fennel, carrots, ½ teaspoon salt, and ½ teaspoon garlic powder. Cook over medium heat until soft, about 5–6 minutes.

Make Sauce:
Sprinkle flour over the veggies. Stir to coat. Slowly whisk in milk a little at a time until smooth. Cook, stirring, until thickened (7–10 minutes). Remove from heat. Stir in yogurt, cheese, optional turmeric or nutritional yeast, and remaining salt and garlic powder. Mix until creamy.

Assemble Casserole:
Gently mix rice and broccoli into the sauce. Spoon mixture into prepared baking dish and smooth out evenly.

Make Topping:
Melt remaining 2 tablespoons butter (or use olive oil). Stir in panko breadcrumbs. Sprinkle over casserole.

Bake:
Cover casserole with foil and bake 15 minutes. Uncover and bake 15–20 minutes more, until bubbling and topping is golden. Let rest 10 minutes before serving.

Recipe Tips:

• Use non-dairy yogurt and milk for extra low acid support.
• Avoid aged cheeses and swap for mild, reflux-friendly varieties.
• Broccoli, rice, and carrots are naturally alkaline-balanced and gentle.
• Cook until bubbly for best flavor and digestion.

How to Store & Reheat:

• Room Temperature: Not recommended.
• Fridge: Store in airtight container up to 4 days.
• Freezer: Freeze in portions up to 1 month. Reheat in oven at 350°F until warm.

Nutrition Facts (Approx. per serving):

• Calories: 320
• Sodium: 290 mg
• Protein: 11 g
• Fat: 14 g
• Carbs: 38 g
• Fibre: 5 g
• Sugar: 6 g

FAQs:

Is this casserole okay for acid reflux?
Yes. It uses reflux-friendly ingredients with no tomato, citrus, or vinegar, making it safe for most low acid diets.

What cheese is best for low acid diets?
Use mild cheeses like mozzarella or Monterey Jack. Avoid sharp or aged cheeses like cheddar or Parmesan.

Can I use regular milk and yogurt?
If tolerated, yes. But non-dairy options like oat or coconut are usually gentler on acid-sensitive stomachs.

What can I use instead of Dijon mustard?
Try a pinch of turmeric or nutritional yeast for a subtle tang without acid.

How can I make it vegan?
Use vegetable broth, plant-based butter, non-dairy milk and yogurt, and a vegan cheese alternative.

Try More Recipes:

• Low Acid Cauliflower Rice
• Low Acid Zucchini Fritters
• Low Acid Mashed Cauliflower