GERD Friendly Chicken Tetrazzini

Total time1 hr 5 min

Prep time20 min

Cook time45 min

Creamy pasta bakes can feel off-limits when you're managing acid reflux, but this version is built around ingredients that keep things gentle and satisfying. Instead of garlic and onion — two of the biggest culprits for triggering symptoms — the sauce gets its savory depth from leeks, earthy cremini mushrooms, and a touch of dried thyme. The result is a velvety, butter-enriched sauce that clings to every strand of spaghetti without relying on anything harsh or acidic. Tender chicken breast is cooked simply in olive oil and folded in with sweet peas and fresh parsley, keeping the flavors clean and comforting. Low-sodium chicken broth and whole milk form the creamy base, so the dish feels indulgent without being heavy or greasy. A golden Parmesan and breadcrumb topping adds just the right amount of crunch to finish it off. It serves six, making it a great option for a family dinner or a week's worth of easy, reflux-friendly leftovers.

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Ingredients

6 servings

For the pasta

12 oz spaghetti
Kroger Spaghetti, 12 oz
RUMMO Gluten Free Spaghetti, 12 oz Wild Harvest Spaghetti, Corn & Rice Blend, Gluten Free 12 Oz De Cecco Organic Spaghetti - 12 Oz Wild Harvest Spaghetti, Organic, Whole Wheat 12 Oz
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For the chicken

1 ½ lb boneless, skinless chicken breasts
1 tbsp olive oil
½ tsp salt

For the sauce

4 tbsp unsalted butter
Ingredient note
Though high-fat foods can worsen reflux, this recipe has only a small amount of butter (~2 1/2 teaspoons per serving), making it likely fine for many with GERD. If you prefer to always avoid butter, please tap it and change its rating to Red.
2 medium leeks, white and light green parts only, thinly sliced
Ingredient note
Onions and related vegetables can bring on reflux for some people with GERD, but leeks are milder and ~1/3 of a leek per serving is likely fine. If you prefer to always avoid leek, please tap it and change its rating to Red.
10 oz cremini mushrooms, sliced
¼ cup all-purpose flour
2 ½ cups low-sodium chicken broth
1 cup whole milk
½ tsp dried thyme
½ tsp salt
½ cup frozen peas
2 tbsp fresh flat-leaf parsley, finely chopped

For the topping

½ cup grated parmesan cheese
½ cup plain breadcrumbs
1 tbsp unsalted butter, melted
Ingredient note
Though high-fat foods can worsen reflux, this recipe has only a small amount of butter (~2 1/2 teaspoons per serving), making it likely fine for many with GERD. If you prefer to always avoid butter, please tap it and change its rating to Red.

Instructions

1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
2
Bring a large pot of salted water to a boil. Cook the spaghetti until just shy of al dente — tender but with a firm, chalky center — about 1 minute less than the package directions. Drain in a colander and set aside.

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