Reflux Friendly Cooking: Pork Chops with Gravy

by Tracy Davenport, Ph.D. Health Writer

Reflux Friendly Cooking is a weekly feature that will be 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!

Pork Chops with Gravy. This time of year many of us begin to crave heavier food. What seems to work in our house is to meet the cravings half way by making a recipe that sounds heavy, but really is reflux friendly. Pork chops are now known as "the other white meat" and can be a healthy alternative to red meat. The right cut of pork can also be better for you than chicken. A recent study found that pork tenderloin contains less fat than the same portion of skinless chicken breast.


Cooking spray

4 thinly cut pork chops (with or without bone in)

3/4 cup oat flour

1 tsp. salt

1/2 tsp. pepper

2 Tbs. olive oil

2 Tbs. oat flour

1/8 - 1/4 milk (rice milk works fine)


Lightly coat a shallow baking dish with cooking spray. Preheat oven to 300 degrees. Preheat a large skillet on medium and add the olive oil. On a large plate, combine the flour, salt and pepper. Dredge each side of the pork chops through the flour mixture, shaking off any excess. Place the chops in the skillet. Brown briefly - about two minutes on each side. Remove the chops and place in the baking pan. In the skillet where the chops were cooked, add 2 Tbs. flour. Stir the flour constantly for about 30 seconds. Add the milk (starting with 1/8 cup) and continue stirring on medium low heat until gravy thickens (if the gravy is too thick, you can add more milk slowly). Add a pinch of salt and pepper for flavor. Remove the gravy from the heat and spoon on top of the pork chops. Cover the pork chops in foil and bake for 30 minutes. Uncover and bake for another 15 minutes (or until fork tender). Serve warm with rice or potatoes.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.