Reflux-Friendly Potluck Recipes Everyone Will Love

Photo by Jacob McGowin on Unsplash

When it comes to potlucks, it’s all about bringing a dish that everyone loves. Think chips and queso, macaroni salad, and chocolate cookies. But for those managing acid reflux, most of this stuff is on our "if I eat this, I will suffer" list.

Traditional potluck dishes are often loaded with acidic, spicy, or heavy ingredients that can trigger symptoms. You can try to taste a little and hope it sits well, or steer toward the veggie tray.

The good news? There are plenty of reflux-friendly options that everyone at the table will enjoy—without compromising on flavor.

Here are some creative, delicious, and acid-reflux-safe recipes perfect for your next potluck:

Creamy Avocado and Cucumber Salad

This cool and refreshing salad skips heavy dressings and acidic tomatoes for a creamy, dairy-free twist.

Ingredients:

• 2 large cucumbers, sliced

• 1 ripe avocado, cubed

• 1/4 cup chopped fresh dill

• 1 tbsp olive oil

• 1 tsp lemon juice (optional, in small amounts)

• Salt to taste

  
  

Instructions:

1. Combine cucumbers and avocado in a large bowl.

2. Toss with olive oil, dill, and a pinch of salt.

3. Chill before serving for the best flavor.

Mild Herb-Infused Turkey Meatballs

Perfect as a standalone dish or paired with a light, reflux-friendly dip.

Ingredients:

• 1 lb ground turkey

• 1/4 cup breadcrumbs (look for low-sodium options)

• 1 egg

• 1 tsp dried oregano

• 1 tsp garlic powder (optional for sensitivity)

• 1/2 tsp salt

Instructions:

1. Preheat the oven to 375°F.

2. Mix all ingredients in a bowl and shape into 1-inch meatballs.

3. Arrange on a baking sheet and bake for 20 minutes or until cooked through.

4. Serve with a mild yogurt dip or plain.

Roasted Sweet Potato and Quinoa Salad

A hearty, nutritious option that’s as satisfying as it is reflux-friendly.

Ingredients:

• 2 medium sweet potatoes, cubed

• 1 cup cooked quinoa

• 2 tbsp olive oil

• 1 tsp dried thyme

• 1/4 cup pumpkin seeds

• Salt to taste

Instructions:

1. Toss sweet potato cubes with olive oil, thyme, and a pinch of salt. Roast at 400°F for 20–25 minutes.

2. Combine roasted sweet potatoes, cooked quinoa, and pumpkin seeds in a bowl.

3. Drizzle with a touch more olive oil before serving.

Reflux-Safe Hummus and Veggie Platter

Skip store-bought hummus that often contains trigger ingredients like garlic and citric acid. Make your own with a reflux-friendly twist!

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1/4 cup tahini

• 1/4 cup water (add more for desired consistency)

• 1 tbsp olive oil

• 1 tsp cumin

• Salt to taste

Instructions:

1. Blend all ingredients in a food processor until smooth.

2. Serve with sliced veggies like cucumber, bell peppers, and zucchini.

Berry-Banana Nice Cream

Finish the potluck with a light, refreshing dessert that doesn't trigger reflux.

Ingredients:

• 2 ripe bananas, sliced and frozen

• 1 cup frozen blueberries

• 1/4 cup unsweetened almond milk

Instructions:

1. Blend all ingredients in a blender or food processor until creamy.

2. Serve immediately or freeze for a firmer texture.

Hosting Tips for Reflux-Friendly Potlucks

1. Label Your Dishes: If you're bringing a reflux-friendly dish, include a label with the ingredients so guests know it’s safe and delicious.

2. Offer Variety: While focusing on reflux-safe options, aim for a mix of protein, veggies, and healthy carbs to cater to everyone’s needs.

3. Stay Hydrated: Skip acidic sodas or juices and choose flavored water with cucumber or mint.

Potlucks don’t have to be a trigger-filled experience for those with acid reflux. With a little planning and creativity, you can contribute dishes that are safe and will have everyone asking for your recipe. Enjoy the gathering, knowing you’ve got flavorful, reflux-friendly options on your plate!