Veggie Quesadillas Acid Reflux Free

Tracy Davenport, Ph.D. Health Guide
  • Reflux Friendly Cooking is a weekly feature full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family! Each week I’ll provide a simple menu that is designed for easy digestion. I’ll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!


    Veggie Quesadillas.

    When it comes to quesadillas, it is easy to modify some of them to meet the needs of sensitive stomachs, while making others as spicy as you like.



    4 tortillas (rice tortillas can be found at a healthfood store)

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    1 cup cheese (rice or soy cheese works fine)

    1/2 cup mayonnaise

    1 clove garlic, chopped (if tolerated)

    1/2 onion, chopped

    1 package button mushrooms (sliced)

    1/2 bag baby spinach

    2 Tbs. canola oil

    Cooking spray

    Salt and pepper (as tolerated)



    Preheat oven to 400 degrees. Lightly coat a cookie sheet with cooking spray. Place two tortillas next to each other on the sheet. Set aside. 


    Heat a skillet to medium, and add the canola oil. Add the chopped garlic and onion and a pinch of salt and pepper. Sauté for about two minutes (until they begin to soften). Add the sliced mushrooms and spinach on top. Stir gently and sauté another minute or so until the mushrooms soften and the spinach wilts. (If your mushrooms are extra dry, add another tablespoon of oil and toss to help them cook). Remove the veggies from the heat and put in a mixing bowl. Let the mixture cool for about five minutes. Add the mayonnaise and cheese to the veggies. Stir together. Split the mixture between the two tortillas. Top with two more tortillas. Place them in the oven for about five minutes. Remove from the oven and carefully flip over with a spatula. Cook for another five minutes. Remove, place on a cutting board and cut into triangles. Serve warm.


Published On: December 19, 2012