Low Acid Rice Pilaf

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This low acid rice pilaf is light, fluffy, and deliciously mild. It’s made with easy-on-the-stomach ingredients and skips irritating spices, making it perfect for acid reflux or GERD-friendly meals. Toasted vermicelli gives a cozy, nutty flavor without adding acid, while fresh parsley brings brightness. It’s an easy, weeknight-friendly side that feels soothing and satisfying.

Ingredients Needed:

• 2 2/3 cups low-sodium chicken broth: reflux-friendly, no tomato or citrus.
• 1/3 cup unsalted butter: optional, or use olive oil if more gentle for your digestion.
• 1/2 tsp dried basil: a non-irritating spice swap.
• 1 tbsp chopped chives: gentle substitute for garlic/onion.
• 2 tbsp olive oil: for toasting vermicelli, reflux-safe.
• 1/3 cup vermicelli or orzo: gives a nutty flavor when toasted.
• 1 cup long grain white rice: soft, low-fiber, easy to digest.
• 1 tbsp fresh parsley: fresh, soothing flavor.

How To Make Low Acid Rice Pilaf:

Warm the Broth:
In a medium saucepan, combine chicken broth, butter (if using), basil, and chopped chives. Bring to a gentle simmer, then reduce heat to low.

Toast the Pasta:
In a large skillet over medium-low heat, add olive oil. Once hot, add vermicelli or orzo. Stir often and cook until golden brown (about 4–6 minutes).

Add the Rice:
Stir in white rice and toast until it turns bright white (about 5–7 minutes).

Combine and Simmer:
Pour the warm broth mixture into the skillet. Stir well. Once simmering, cover and cook for 15 minutes over low heat.

Finish and Fluff:
Remove lid, sprinkle in parsley, cover again and cook 5 more minutes, or until liquid is fully absorbed. Fluff with a fork and serve warm.

Recipe Tips:

• Use low-sodium, no tomato chicken broth for an acid reflux safe base.
• Toasting the vermicelli adds deep flavor without adding acid.
• Use fresh herbs like parsley or basil instead of spicy seasonings.
• Avoid paprika, pepper, garlic/onion to keep it heartburn-free.
• Let the rice sit covered for 5 minutes before fluffing—it helps it stay fluffy.

How to Store & Reheat:

• Room Temperature: Serve within 2 hours.
• Fridge: Store in airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 1 month. Reheat in microwave with a splash of broth to rehydrate.

Nutrition Facts (approx. per serving):

• Calories: 293
• Sodium: 112 mg
• Protein: 5 g
• Fat: 12 g
• Carbs: 40 g
• Fibre: 1 g
• Sugar: 1 g

FAQs:

Is rice pilaf good for acid reflux?
Yes, if made with low-acid ingredients like white rice, olive oil, and mild herbs, rice pilaf can be a gentle, reflux-friendly option.

What spices are OK for low acid diets?
Stick to dried basil, oregano, parsley, and chives. Avoid black pepper, chili, paprika, garlic, and onion powders.

Can I make rice pilaf without butter?
Absolutely. Use olive oil or avocado oil instead—both are easy on digestion and acid reflux safe.

Is vermicelli OK for low acid diets?
Yes, when toasted lightly in oil, vermicelli adds texture and taste without increasing acid.

What rice is best for acid reflux?
Long grain white rice is the best choice—it’s soft, low fiber, and easy to digest.

Try More Recipes:

• Low Acid Risotto
• Low Acid Gnocchi With Sage Sauce
• Low Acid Fettuccine Alfredo