Low Acid Jambalaya

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This Low Acid Jambalaya keeps all the cozy, filling comfort of the original but skips the acid reflux triggers. Instead of spicy sausage and tomatoes, we use mild turkey sausage, soft zucchini, and soothing herbs. It’s a gentle, stomach-friendly dish that’s perfect for weeknights. No spice, no burn—just flavor!

Ingredients Needed

• 1 ½ pounds chicken thighs: skinless, boneless, trimmed of fat.
• 1 tablespoon olive oil: for cooking.
• 1 pound low-fat turkey sausage: mild, no added spices.
• 1 small zucchini: diced, tender and low acid.
• 1 small chayote (or peeled yellow squash): diced.
• 2 celery stalks: chopped finely.
• 2 teaspoons fresh thyme: or 1 teaspoon dried.
• 1 teaspoon dried oregano: adds gentle depth.
• ½ teaspoon smoked paprika: for mild flavor.
• 2 bay leaves: adds aroma.
• 1 teaspoon fresh parsley: chopped.
• 2 cups medium grain white rice: rinsed.
• 4 cups homemade low acid chicken broth: no onion or garlic.
• 2 tablespoons chive-infused olive oil: for flavor.
• Salt (optional): use sparingly, or omit.
• 4-6 scallions (green tops only): sliced, for garnish.

How To Make Low Acid Jambalaya

Prepare Chicken and Sausage:
Lightly season chicken with salt (if using) and smoked paprika. In a Dutch oven, heat olive oil over medium heat. Cook chicken until lightly browned on both sides, about 5 minutes per side. Remove and set aside. Add sliced turkey sausage and cook for 5-6 minutes until lightly browned. Remove and set aside.

Cook the Vegetables:
In the same pot, add zucchini, chayote, and celery. Cook for 6-8 minutes until softened. Stir in thyme, oregano, parsley, and smoked paprika. Add chive oil and stir well.

Assemble Jambalaya:
Add rice to the pot and toast lightly for 2-3 minutes. Return sausage to the pan. Stir well. Nestle in the chicken pieces and pour in the low acid chicken broth. Add bay leaves. Bring to a simmer.

Bake and Finish:
Cover and transfer the pot to a preheated 325°F oven. Bake for 30 minutes. Remove, stir gently, then rest covered for 15 minutes. Before serving, shred the chicken and mix back in. Garnish with sliced scallion tops.

Recipe Tips

• Choose GERD-friendly sausage without garlic or peppers.
• Use chive oil to add gentle onion-like flavor.
• Avoid spicy ingredients to keep it heartburn-free.
• Make broth ahead with only low acid vegetables.
• Rinse rice before cooking for lighter texture.

How to Store & Reheat

• Room Temperature: Do not leave out for more than 1 hour.
• Fridge: Store in airtight container up to 4 days.
• Freezer: Freeze in portions up to 2 months. Reheat gently on stove or microwave with a splash of broth.

Nutrition Facts (approx. per serving)

• Calories: 430
• Sodium: 180 mg
• Protein: 29 g
• Fat: 14 g
• Carbs: 45 g
• Fibre: 3 g
• Sugar: 2 g

FAQs

Can I eat jambalaya with acid reflux?
Yes, if you avoid spicy and acidic ingredients. This version is acid reflux safe, made with mild sausage and no tomato or garlic.

What makes jambalaya acidic?
Common triggers are hot sauce, garlic, onions, and spicy sausage. This recipe avoids all of those.

What’s a good low acid substitute for bell pepper?
Try zucchini or chayote squash. They’re stomach-friendly and add gentle texture.

Is turkey sausage okay for low acid diets?
Yes, if it’s plain and mild without spicy seasonings.

Can I make this low acid jambalaya vegetarian?
Yes! Replace meat with low acid vegetables like zucchini, peas, or diced sweet potato and use vegetable broth.

Try More Recipes:

• Low Acid Macaroni And Cheese
• Low Acid Vegetable Stir Fry Noodles
• Low Acid Turkey Pasta Bake