Reflux-Friendly Cooking: Gluten-Free Chicken Spaghetti

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!

Gluten-Free Chicken Spaghetti. I made this tonight and my son with acid reflux said, "This is the best pasta dish you have ever made!" I feel obligated to pass it along.


Cooking spray

2 cups cooked chicken (diced)

1/2 package rice spaghetti (the pieces broken in half)

2 cups rice cheese (shredded)

1/4 cup diced green bell pepper*

1/4 cup diced red bell pepper*

1/4 of a yellow onion (chopped)

1 tsp. salt

1 tsp. pepper

1 cup rice milk

  • If peppers are not tolerated, mushrooms or carrots or celery will also work well.


Preheat the oven to 350 degrees. Spray a small cooking dish with cooking spray. Chop the chicken and veggies and set aside. Cook the pasta to al-dente. Drain the pasta, but leave about one cup of hot pasta water in with the pasta. Add the chicken, peppers, onion, salt, pepper, milk and one cup of the cheese to the pot. Gently mix together. Pour the pasta mixture into the baking dish. Top the pasta with the other cup of cheese. Cover with foil and bake for 30 minutes. Serve warm.

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.