Healthy Memorial Day Recipes You’ll Actually Enjoy—Without the Reflux

As we head into Memorial Day weekend, it’s a time to gather with loved ones, fire up the grill, and most importantly, pause to honor and remember those who made the ultimate sacrifice in service to our country.

If you’re managing acid reflux or GERD (gastroesophageal reflux disease), traditional cookout fare can be a minefield. But good news: you don’t have to sacrifice flavor for comfort. We’ve rounded up three reflux-friendly Memorial Day recipes that are festive, satisfying, and safer options for sensitive stomachs.

1. Grilled Turkey Burgers with Avocado and Romaine

Skip the heavy red meat and spice—lean turkey, fresh herbs, and creamy avocado make this burger both light and flavorful. Use romaine lettuce instead of a bun or choose a low-acidic bread, like sourdough or whole wheat, if you prefer.

Ingredients:

• 1 lb ground turkey (93% lean)

• 1 tsp dried oregano

• ½ tsp dried basil

• ½ tsp salt

• 1 Tbsp olive oil

• 1 ripe avocado, sliced

• 1 head of romaine, leaves trimmed into "buns"

• Optional: low-acid bun alternative if preferred

Instructions:

1. Preheat your grill to medium-high heat.

2. In a bowl, combine ground turkey, oregano, basil, and salt. Mix gently—don’t overwork.

3. Form into 4 burger patties.

4. Brush each patty with olive oil and grill for 5–6 minutes per side, or until fully cooked (internal temp 165°F).

5. Serve on romaine leaves with fresh avocado slices. Add extra herbs for flavor without heat.

Pro tip: Grill them ahead and keep warm in foil.

2. Chilled Quinoa Salad with Cucumber, Parsley & Lemon Zest

This refreshing side dish is perfect for warm-weather gatherings. It’s packed with plant-based protein, hydrating cucumber, and reflux-soothing parsley. Add a drizzle of olive oil and a hint of lemon zest for a zingy (but non-acidic!) finish.

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups water

• 1 cucumber, diced

• ¼ cup fresh parsley, chopped

• 1 Tbsp olive oil

• Zest of ½ a lemon (not juice, to keep acid low)

• Salt to taste

Instructions:

1. Bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes until water is absorbed.

2. Fluff quinoa with a fork and let cool.

3. In a large bowl, combine cooled quinoa, diced cucumber, parsley, olive oil, lemon zest, and salt.

4. Chill in the fridge for at least 30 minutes before serving.

3. Baked Sweet Potato Fries with Dill Yogurt Dip

Crispy on the outside and soft on the inside, these fries are baked, not fried, for a lighter bite.

Ingredients for Fries:

• 2 medium sweet potatoes, peeled and cut into wedges

• 1 Tbsp olive oil

• Salt to taste
  
  

Ingredients for Dip:

• ½ cup plain Greek yogurt

• 1 tsp dried dill or 1 Tbsp fresh dill, chopped

• Pinch of salt

Instructions:

1. Preheat oven to 425°F.

2. Toss sweet potato wedges with olive oil and a sprinkle of salt. Spread in a single layer on a baking sheet.

3. Bake for 20–25 minutes, flipping halfway through, until golden and crispy.

4. While fries bake, mix Greek yogurt, dill, and salt in a small bowl.

5. Serve fries with yogurt dip on the side.
    

Pair sweet potato fries with the Dill Yogurt Dip for a creamy, reflux-safe alternative to ketchup or spicy sauces.

As you celebrate, take a moment to reflect on the deeper meaning of Memorial Day—and enjoy your meal with comfort and gratitude. Of course, even with the best intentions, holiday feasts can sometimes lead to a bit of overindulgence. Afterall, you’re human!  If that happens, don't forget that RefluxRaft has your back. 

Looking for more lifestyle tips for managing reflux? Explore the rest of the RefluxRaft blog.