Low Acid Veggie Breakfast Casserole

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Perfect for anyone who needs a non-acidic, GERD-friendly breakfast, this casserole is full of flavor without irritation. It combines tender potatoes, mild vegetables, and fluffy eggs into a comforting, stomach-soothing dish. Ideal for weekend mornings or make-ahead meal prep.

Ingredients Needed:

• 2 tablespoons olive oil: divided, gentle on digestion.
• 8–10 mushrooms: sliced, mild and alkaline-friendly.
• 2 tablespoons garlic-infused oil: adds flavor without acidity.
• ½ cup chopped leeks or green onions: low acid and sweet.
• 2 yellow bell peppers: diced, milder than red or green.
• 2 cups baby spinach: chopped, adds nutrients and color.
• 20 ounces shredded potatoes: thawed if frozen, no added salt.
• 10 large eggs: whisked for protein and structure.
• ⅓ cup milk or lactose-free milk: gentle and creamy.
• 1 teaspoon mild herbs (like parsley, basil, or turmeric): adds flavor instead of hot sauce.
• ¼ teaspoon salt (optional): or omit for very low sodium.
• 1 cup shredded cheese: low-fat mozzarella or Swiss for less acid.

How To Make Low Acid Veggie Breakfast Casserole:

Sauté Vegetables: In a large skillet, heat 1 tablespoon of oil. Add mushrooms and cook for 4 minutes until soft. Add leeks (or green onions) and cook 1–2 minutes. Stir in spinach and let it wilt. Remove from heat.

Prepare Base: Lightly grease a 9×13-inch baking dish. Spread the shredded potatoes evenly in the bottom. Layer the cooked veggies over the potatoes.

Mix Eggs: In a bowl, whisk together eggs, milk, herbs, and salt (if using). Pour over the veggies evenly.

Add Cheese: Sprinkle cheese on top.

Bake: Bake uncovered at 375°F (190°C) for 45–50 minutes, until golden and set in the middle. Let cool 10 minutes before slicing.

Recipe Tips:

• Use yellow bell peppers for a gentle, sweet flavor.
• Skip garlic cloves; garlic-infused oil adds flavor without acid.
• Add mild herbs like parsley or oregano instead of spicy seasonings.
• Great for meal prep – refrigerates and reheats well.

How to Store & Reheat:

• Room Temperature: Do not leave out for more than 1 hour.
• Fridge: Store covered for up to 4 days.
• Freezer: Freeze slices up to 2 months; reheat gently in the oven or microwave.

Nutrition Facts (per serving):

• Calories: ~250
• Sodium: ~180mg
• Protein: 16g
• Fat: 14g
• Carbs: 15g
• Fibre: 3g
• Sugar: 2g

FAQs:

Is breakfast casserole okay for acid reflux?
Yes, when made without acidic ingredients like hot sauce or onions. This recipe is reflux-safe and soothing.

Can I use dairy-free milk?
Yes, almond milk or oat milk works well and stays gentle on digestion.

What vegetables are low acid?
Mushrooms, spinach, zucchini, yellow bell peppers, and leeks are all great low acid options.

Can I add meat to this casserole?
Yes, try cooked ground turkey or chicken for extra protein. Avoid spicy sausage or bacon.

Does cheese cause acid reflux?
Low-fat cheese in small amounts is usually well tolerated in a low acid diet.

Try More Recipes:

• Low Acid Smoothie Bowl
• Low Acid Chia Pudding
• Low Acid Overnight Oats