This stomach-soothing pasta salad is made with farfalle (bowtie pasta), creamy garbanzo beans, and a variety of acid reflux-friendly vegetables. Instead of a harsh, vinegar-heavy dressing, this version uses a light blend of olive oil, garlic-infused oil, and herbs for flavor without triggering symptoms. We’ve swapped out red onion and feta for gentler ingredients that are easier on digestion. It’s simple to make, delicious cold, and perfect for meal prep.

Ingredients Needed

For the salad:

16 oz farfalle pasta: reflux-safe when cooked al dente.
15 oz garbanzo beans: drained and rinsed, for gentle plant protein.
½ cup soft goat cheese (optional): milder than feta.
½ cup chopped green onion tops or zucchini: easy on the stomach.
¾ cup roasted sweet potatoes or steamed carrots: alkaline vegetable swap.
½ cup cucumber: peeled and chopped.

For the low acid dressing:

¼ cup olive oil: smooth and heart-healthy.
½ tsp garlic-infused olive oil (optional): flavor without the burn.
⅓ cup chopped fresh herbs: parsley, oregano, basil, etc.
1–2 tsp white vinegar (optional): much lower acid than red wine vinegar.
Salt and black pepper (optional): adjust to taste if tolerated.

How To Make Low Acid Pasta Salad

Cook the Pasta:
Boil pasta according to package directions. Drain and rinse with cold water to cool.

Prep the Vegetables:
Chop cucumbers, sweet potatoes (or carrots), and green onions. Drain the chickpeas.

Make the Dressing:
In a jar or small bowl, whisk olive oil, garlic-infused oil, herbs, and vinegar (if using). Season lightly with salt and pepper.

Assemble the Salad:
In a large bowl, combine pasta, beans, vegetables, and cheese (if using). Pour over the dressing and mix well.

Chill & Serve:
Serve immediately or refrigerate up to 5 days. Stir once a day to keep flavors balanced.

Recipe Tips

Use garlic-infused oil instead of raw garlic for reflux-friendly flavor.
Swap red onion for green onion tops or steamed zucchini.
Roasted sweet potatoes are a great alkaline substitute for beets.
Goat cheese is milder than feta and better tolerated.
Store the salad covered and stir occasionally to refresh flavors.

How to Store & Reheat

Room Temperature: Serve within 1 hour of mixing.
Fridge: Store in a sealed container up to 5 days.
Freezer: Not recommended—texture changes.

Nutrition Facts (Per Serving, Approximate)

Calories: 253
Sodium: 160 mg
Protein: 9 g
Fat: 9 g
Carbs: 34 g
Fibre: 5 g
Sugar: 3 g

FAQs

Is pasta OK for acid reflux?
Yes, plain pasta like farfalle is reflux-safe. Avoid spicy or acidic sauces.

Can I use feta cheese in a low acid salad?
Feta is aged and can trigger symptoms. Use soft goat cheese or omit cheese.

What’s a good replacement for beets in a low acid diet?
Use sweet potatoes or steamed carrots—they’re gentle and mildly sweet.

Are chickpeas acid reflux-friendly?
Yes, chickpeas are low acid and full of fiber and plant protein.

What kind of dressing is good for GERD?
Olive oil with fresh herbs and mild vinegar or garlic-infused oil is best.

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