Are you looking for a satisfying and reflux-friendly lunch or side dish? Look no further than baked potatoes. Not only are they naturally low in fat, which can trigger acid reflux symptoms, but they are also high in starch, which can help alleviate those symptoms. So, let’s dive into the best way to prepare these delightful spuds!
We have a modified version of Alton Brown’s famous method to thank for our perfectly baked potatoes. By lightly rubbing the potatoes with olive oil and sprinkling them with salt, we achieve crispy and flavorful skin.
But you might wonder, won’t the oil add fat? Surprisingly, a light coating of oil on the outside of the potato is actually beneficial for those watching their fat intake. It adds enough flavor to satisfy your taste buds without the need for excessive butter.
To bake these potatoes, skip the aluminum foil and place them directly on the oven rack, just like you would bake a pizza. Alternatively, you can use our air fryer instructions for even better results – crispy baked potatoes cooked to perfection.
Ingredients for Perfect Baked Potatoes for Acid Reflux
- Russet Baking Potatoes: While you can use any type of potato, Russets are the way to go for the perfect baked potatoes for acid reflux. Their thicker skins crisp up beautifully, and their extra starchiness helps relieve GERD symptoms.
- Olive Oil Spray: Opt for the spray to achieve a light and complete coating on the potatoes.
- Sea Salt: Enhance the flavor of your potatoes by sprinkling them with sea salt.
How to Make Baked Potatoes for Acid Reflux
First, scrub the potatoes well and pat them dry. Poke them with a fork in at least five places to ensure even cooking.
Then, for the crispiest and most flavorful skin, lightly spray the potatoes with olive oil and sprinkle them with sea salt.
To oven bake: Preheat your oven to 375°F and place the oven racks in the bottom and middle positions. Position a sheet pan on the bottom rack to catch any oil drippings. Set the potatoes directly on the middle rack and bake for approximately 50 minutes, or until they are fork-tender.
To air fry: Arrange 1-4 potatoes in the air fryer basket. Set the air fryer to 375°F and cook for 35 minutes for one potato, or 40 minutes for two or more potatoes, until they are fork-tender.
Tips for the Perfect Baked Potato for Acid Reflux
- Know that your cooking time may vary. Depending on the size of your potatoes, the baking time may vary slightly from the recipe’s suggested 50 minutes.
- Don’t skimp on the salt. Coating the potatoes in sea salt will give the skins an extra-crispiness and flavor.
- Try not to use foil. Baking the potatoes directly on the oven rack, without aluminum foil, allows for that deliciously crispy skin that adds depth and dimension to your dish.
How to Serve Baked Potatoes for Acid Reflux
To keep the fat content low, skip the butter as a topping and instead make herbed ricotta cheese using part-skim ricotta and chopped fresh herbs. You can use any combination of herbs you prefer, and this alternative offers less than half the fat of butter, with plenty of flavor.
For an even lower-fat option, top your potatoes with reduced-fat or fat-free sour cream. Replace the ricotta cheese with fat-free sour cream, and with zero fat and loads of flavor, you can create a delightful herbed sour cream topping.
There are endless ways to enjoy a perfect baked potato. You can savor it as a meal on its own or pair it with your favorite protein, such as our Slow Cooker Asian Honey Chicken. It also pairs well with a hearty salad topped with our Low-Acid Creamy Dressing.
Have You Made This Recipe?
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