Low Acid One-Pot Chicken And Rice Recipe

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This simple, GERD-safe one-pot dish combines tender chicken thighs with fluffy rice and mellow seasonings. By avoiding tomato, citrus, vinegar, and strong aromatics, it becomes a calming, low acidity meal that’s easy to digest. With mild herbs like thyme and oregano and a creamy broth base, it’s a soothing and tummy-friendly comfort dish.

Ingredients Needed

• 2 tsp paprika: mild, not spicy.
• 1 tsp dried oregano: gentle herbal flavor.
• 1 tsp dried thyme: calming and fragrant.
• ½ tsp garlic powder: small amount, optional for sensitivity.
• ½ tsp onion powder: optional; replace with extra herbs if needed.
• ¼ tsp salt: optional—omit for very sensitive stomachs.
• ¼ tsp black pepper: optional and gentle.
• 1.25 lbs boneless, skinless chicken thighs (4–5 thighs): tender and easy to digest.
• 2 Tbsp neutral cooking oil, divided: keeps everything moist.
• 1 yellow zucchini, diced (swap for onion): low acid substitute for yellow onion.
• 1 cup long-grain white rice (uncooked): mild and soothing.
• 1.75 cups low acid vegetable broth: no tomato, onion, or garlic.
• 1 Tbsp chopped parsley (optional): adds freshness.

How To Make Low Acid One-Pot Chicken And Rice

Season the Chicken:
Mix paprika, oregano, thyme, garlic powder, onion powder, salt, and pepper in a small bowl. Coat both sides of the chicken thighs evenly.

Brown the Chicken:
Heat 1 tablespoon oil in a deep skillet over medium heat. When hot, add chicken thighs and brown on both sides for a few minutes. They do not need to be fully cooked. Remove to a clean plate.

Sauté the Vegetables:
Lower heat to medium-low. Add remaining 1 tablespoon oil. Add diced zucchini (instead of onion) and sauté 3–4 minutes until soft.

Toast the Rice:
Add the uncooked rice to the skillet. Stir and toast for 1–2 minutes until lightly coated.

Add Broth:
Pour in the low acid vegetable broth. Stir briefly to dissolve browned bits from the pan.

Simmer Gently:
Place the browned chicken back on top of the rice. Cover, turn heat to medium-high, and bring to a boil.
Once boiling, reduce heat to low and simmer—without lifting the lid—for 20 minutes.
Turn off heat and rest for 5 additional minutes—again without removing the lid.

Finish and Serve:
Remove the lid and fluff the rice gently around the chicken. Garnish with parsley if desired. Serve warm.

Recipe Tips

• Replace onion fully with zucchini or extra diced carrot for a reflux-friendly base.
• Choose low acid vegetable broth to avoid tomato or citrus.
• Skip pepper entirely if very sensitive to spice.
• For more flavor without acidity, add fresh thyme or basil at the end.
• White rice is gentler on digestion than brown rice.

How to Store & Reheat

• Room Temperature: Serve immediately; avoid leaving out more than 1 hour.
• Fridge: Store tightly sealed for 3–4 days.
• Freezer: Freeze in portions up to 2 months. Reheat gently with 1–2 Tbsp broth to keep rice soft.

Nutrition Facts (Per Serving)

• Calories: ~390
• Sodium: ~120 mg
• Protein: 30 g
• Fat: 14 g
• Carbs: 40 g
• Fibre: 1 g
• Sugar: 1 g

FAQs

Is chicken and rice good for acid reflux?
Yes—when made without tomato, citrus, onion, and spicy seasonings, chicken and rice is very soothing and low acid.

Can I use brown rice instead?
You can, but white rice is gentler and easier to digest for reflux-friendly meals.

What can I replace onion with for low acid cooking?
Use leeks, zucchini, or extra carrots for mild flavor without acidity.

Is paprika okay for low acid diets?
Yes—sweet paprika is mild and not spicy, making it reflux-friendly.

Can I use chicken breast instead of thighs?
Yes, but thighs stay more tender and moist in one-pot cooking.

Try More Recipes:

• Low Acid Slow Cooker Chicken Casserole Recipe
• Low Acid Greek Salad Recipe
• Low Acid Fruit Tart Recipe