GERD-Friendly Lunch Recipes

Grilled Chicken and Avocado Wrap

Grilled Chicken and Avocado Wrap
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 1

Ingredients

  • 1 whole-grain tortilla
  • 4 oz grilled chicken breast, sliced
  • 1/2 ripe avocado
  • 1 cup fresh spinach leaves
  • 1/4 cucumber, thinly sliced
  • 2 tablespoons low-fat yogurt or tahini

Instructions

  1. Lay the whole-grain tortilla flat on a clean surface.
  2. Mash the avocado in a small bowl and spread evenly over the tortilla.
  3. Layer the sliced grilled chicken breast over the avocado.
  4. Add a layer of fresh spinach leaves on top of the chicken.
  5. Arrange the cucumber slices evenly over the spinach.
  6. Drizzle with a small amount of low-fat yogurt or tahini.
  7. Carefully roll up the tortilla, tucking in the sides as you go.
  8. Cut in half diagonally and serve immediately.

Why it works: This wrap combines several GERD-friendly ingredients. Avocado provides healthy fats that are gentle on the stomach, while grilled chicken is a lean protein that's easy to digest. The whole-grain tortilla adds fiber without triggering symptoms, and the cucumber and spinach add nutrients and moisture. The yogurt or tahini provides a creamy texture without the acidity of traditional dressings like mayonnaise or vinaigrettes, making this a satisfying lunch option that won't aggravate GERD symptoms.