Low Acid Chicken And Broccoli Recipe

This easy chicken and broccoli stir-fry is full of flavor without the acidity. It’s gentle on sensitive stomachs and perfect for anyone needing a low acid, reflux-friendly meal.

This low acid chicken and broccoli stir-fry is savory, slightly sweet, and easy to digest. The sauce is rich without being harsh, thanks to a smart blend of low-sodium broth, reduced-sodium soy sauce, and honey. It avoids acidic ingredients like citrus, vinegar, or tomatoes. This reflux-friendly dish is quick to prepare, family-friendly, and ideal for a soothing lunch or dinner.

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Ingredients Needed

½ cup low-sodium chicken broth: gentle, non-acidic base.
⅓ cup reduced-sodium soy sauce: low acid savory flavor.
3 cloves garlic: fresh, finely chopped (omit if sensitive).
3 tbsp honey: mild sweetness, no acidity.
2 tbsp cornstarch: thickens the sauce gently.
1 tbsp fresh ginger: peeled and finely grated (can omit if sensitive).
2 tsp toasted sesame oil: adds nutty flavor.
1 tbsp neutral oil: avocado or canola recommended.
1 lb chicken thighs or breasts: boneless, skinless, cut small.
2 medium heads broccoli: cut into bite-sized florets.
Cooked rice: white or brown, for serving.
Toasted sesame seeds: optional, for garnish.

How To Make Low Acid Chicken and Broccoli

Mix the Sauce:
In a small bowl, whisk together broth, soy sauce, garlic, honey, cornstarch, ginger, and sesame oil until smooth.

Cook the Chicken:
In a large skillet or wok, heat the neutral oil over high. Add chicken in a single layer. Let it cook untouched for 1–2 minutes. Stir and cook 5 more minutes until golden and cooked through. Transfer to a plate.

Steam the Broccoli:
Add the sauce to the skillet over medium-low. Toss in the broccoli and cover to steam for 2–3 minutes, until just tender.

Combine and Finish:
Return the chicken and any juices to the skillet. Stir well to coat everything. Cook 1–2 more minutes until the sauce thickens.

Serve:
Spoon the chicken and broccoli over rice. Sprinkle with sesame seeds if using.

Recipe Tips

Use low-sodium broth and soy sauce to avoid excess salt and acid.
Omit garlic or ginger if you’re highly sensitive to reflux.
Avoid browning the chicken too much to keep it tender and gentle.
Steam broccoli lightly to keep it crisp-tender and easy to digest.

How to Store & Reheat

Room Temperature: Not recommended for more than 1 hour.
Fridge: Store in a sealed container up to 3 days.
Freezer: Freeze in portions for up to 1 month. Reheat in a skillet or microwave until hot.

Nutrition Facts (per serving)

Calories: ~320
Sodium: ~480 mg
Protein: ~30 g
Fat: ~10 g
Carbs: ~30 g
Fibre: ~4 g
Sugar: ~10 g

FAQs

Is soy sauce low acid?

Reduced-sodium soy sauce is generally low acid. Choose naturally brewed, no-additive options.

Can garlic and ginger cause reflux?

Yes, in sensitive individuals. Use smaller amounts or omit entirely if needed.

What are good low acid vegetables?

Broccoli, zucchini, and leafy greens are gentle, low acid choices.

Is chicken breast or thigh better for reflux?

Both are fine if skinless and well-cooked. Thighs are juicier and may be gentler.

Can I skip sesame oil?

Yes. While flavorful, it’s optional and can be omitted if preferred.