This comforting chili skips the tomatoes and uses roasted red peppers for a warm, mellow base. It’s loaded with fiber-rich beans, lean ground beef, and mild seasonings — no heavy spices, onions, or garlic. Instead, it relies on gentle flavors that won’t trigger heartburn. It’s a GERD-safe, non-acidic version of chili that’s perfect for weeknight dinners or meal prep.

Ingredients Needed:

2 tsp avocado oil: reflux-friendly fat
2 tbsp garlic-infused oil: optional, adds flavor without acidity
2 tbsp onion-infused oil: optional, use instead of chopped onion
1 red bell pepper: chopped, sweet and low acid
2 carrots: finely diced, naturally sweet and alkaline
500g (1 lb) lean ground beef: protein-rich, reflux-safe
1 tsp ground cumin: mild, aromatic spice
1 tsp dried oregano: earthy flavor, gentle on digestion
½ tsp mild paprika (optional): adds subtle warmth
½ tsp salt (optional): use sparingly
12 oz jar roasted red peppers (water-packed, no vinegar): blended for a smooth, tomato-free base
2 cups low sodium chicken broth: no garlic/onion/tomato
2 cans (15 oz) red kidney beans: drained and rinsed

How To Make Low Acid Tomato-Free Chili:

Blend the Base:
Add roasted red peppers and broth to a high-speed blender. Blend until smooth and set aside.

Cook the Veggies:
Heat avocado oil and infused oils (if using) in a large pot. Add chopped bell pepper and carrots. Sauté 4–5 minutes until softened.

Add the Meat:
Stir in ground beef. Break it up with a spatula and cook until fully browned.

Season the Chili:
Sprinkle in cumin, oregano, and paprika (if using). Stir well to combine and toast the spices gently for 2 minutes.

Combine and Simmer:
Pour in the pepper-blended sauce and add the kidney beans. Stir everything together.

Simmer Gently:
Bring to a low boil, then reduce heat and simmer uncovered for 30 minutes, stirring occasionally. Serve warm.

Recipe Tips:

Use water-packed roasted peppers, not vinegar-packed
Skip garlic/onion and use infused oils if tolerated
Reduce or skip chili powder and spicy paprika
Choose low sodium, mild broth for acid-friendly cooking
Serve with rice or quinoa for a soothing combo

How to Store & Reheat:

Room Temperature: Don’t leave out for more than 2 hours
Fridge: Store in an airtight container up to 4 days
Freezer: Freeze for up to 3 months. Thaw in fridge and reheat gently on the stove or microwave

Nutrition Facts (Approximate, per serving):

Calories: 320
Sodium: 290 mg
Protein: 26 g
Fat: 11 g
Carbs: 28 g
Fibre: 9 g
Sugar: 4 g

FAQs:

Can I make chili without tomatoes for acid reflux?
Yes. This recipe uses roasted red peppers instead of tomatoes for a reflux-safe, flavorful chili base.

Are roasted red peppers OK for low acid diets?
Yes, if packed in water. Avoid vinegar-packed versions as they’re more acidic.

Is chili powder safe for GERD?
Not usually. It can trigger reflux. Use mild paprika or omit for better tolerance.

What can I use instead of onion or garlic?
Garlic-infused and onion-infused oils are gentle alternatives that add flavor without causing symptoms.

Can I make this vegetarian?
Yes. Skip the beef and use extra beans or lentils with the same method.

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