10 Best Low Fat Soft Food Recipes That Are Actually Delicious and Easy to Make

Soft food does not have to mean boring food. Seriously. Whether you are recovering from something, watching your fat intake, or just craving something gentle and nourishing, these recipes are going to change the way you think about eating light.

I put together this list because I got tired of soft food feeling like a punishment. Every single one of these is something I genuinely look forward to eating.

Let’s get into it.

1. Low Fat Mashed Sweet Potatoes

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 3 tablespoons low fat milk or unsweetened almond milk
• 1 teaspoon olive oil
• Salt and pepper to taste
• 2 tablespoons chopped green onions for topping

Instructions:

Step 1: Peel and cube your sweet potatoes into roughly equal pieces, about 1 to 2 inches each.

This step matters more than you think. Even sized pieces cook at the same rate, so you will not end up with some chunks that are mushy and some that are still firm. I learned this the hard way after making lumpy mash more times than I care to admit. Bring a pot of salted water to a boil, then add your sweet potato cubes. Let them cook for about 15 to 18 minutes.

You will know they are ready when a fork slides through without any resistance at all. No pushing, no wiggling. Just goes right in.

Step 2: Drain the sweet potatoes well and return them to the warm pot.

Do not skip letting them sit in the pot for a minute or two after draining. That little bit of steam escape makes such a difference because it dries them out slightly, which means your mash stays fluffy instead of watery. Trust me on this. A watery mash is a sad mash.

Step 3: Add the milk, olive oil, salt, and pepper, then mash until smooth.

Okay, now the fun part. Use a potato masher or a fork and just go for it. Add your milk a little at a time so you can control the texture. Too thick? Add a splash more milk. Want it really silky? Give it an extra minute of mashing. The color alone at this point is so gorgeous, that bright orange is just stunning.

Step 4: Top with fresh green onions and serve warm.

Scatter those chopped green onions right on top and you are done. They add a little pop of freshness that balances the natural sweetness of the potato beautifully. This is my favorite part, honestly. Serve it immediately while it is still warm and fluffy.

2. Creamy Oatmeal with Banana

Ingredients:

• 1 cup rolled oats
• 2 cups water or low fat milk
• 1 ripe banana, sliced
• 1/2 teaspoon cinnamon
• 1 teaspoon honey (optional)
• Pinch of salt

Instructions:

Step 1: Pour your liquid into a small saucepan and bring it to a gentle boil over medium heat.

Water works perfectly fine here, but if you use low fat milk you get this extra creaminess that is honestly better than any packet oatmeal you have ever had. Add your pinch of salt right now. I know it sounds weird in a sweet recipe but salt makes everything taste more like itself. It just wakes up all the other flavors.

Step 2: Stir in the rolled oats and reduce heat to medium low.

Add the oats and keep stirring for the first minute or so. This is where you set the texture. Stir more for creamier oats, stir less for a chewier bite. Cook for about 5 minutes, stirring occasionally. You will see it thicken up and start looking all cozy and porridge like. Smells amazing already.

Step 3: Stir in the cinnamon and cook for one more minute.

Add that cinnamon and give everything a good mix. The whole kitchen starts smelling like a warm bakery at this point and honestly it makes mornings so much better. I make this every Sunday without fail. If the oats look too thick, just splash in a little more liquid and stir.

Step 4: Pour into a bowl, top with banana slices, and drizzle with honey if using.

Lay those banana slices right on top and finish with honey if you like a little extra sweetness. The banana gets slightly soft against the warm oatmeal and it is just the best combination. You are doing great, this one is so easy and so good.

3. Low Fat Greek Yogurt Parfait

Ingredients:

• 1 cup plain low fat Greek yogurt
• 1/4 cup granola or oats
• 1/4 cup mixed berries (blackberries, raspberries, or any you love)
• 1 tablespoon honey
• 1 tablespoon chopped almonds
• Fresh mint for garnish (optional)

Instructions:

Step 1: Grab a tall glass or a wide bowl and spoon half the Greek yogurt in as your base layer.

Greek yogurt is thick and creamy and it holds the layers beautifully. Make sure you are using plain, low fat, not the flavored kind that comes loaded with sugar. The natural tanginess is what makes this parfait feel sophisticated rather than just sweet. Spread it out so it covers the bottom of your glass evenly.

Step 2: Add your granola layer right on top of the yogurt.

Sprinkle the granola or oats over that first yogurt layer. This is the crunch layer and it is my favorite part. Wondering if you can skip it? You can, but it adds texture that makes each bite so much more interesting. Press it down lightly so it stays in place when you add the next layer.

Step 3: Add berries and then the remaining yogurt on top.

Scatter your berries across the granola, then spoon the remaining Greek yogurt right over them. You get these beautiful pops of color peeking through the white yogurt and it looks incredible. The berries add a natural tartness that balances the honey you are about to drizzle on. Looks messy right now, trust the process.

Step 4: Drizzle with honey, top with almonds, and garnish with mint.

Drizzle that honey in a slow zigzag across the top. Add your chopped almonds for extra crunch and a tiny bit of healthy fat. Tuck in a sprig of fresh mint if you have it. Done. Easier than it sounds and way better than store bought parfaits.

4. Steamed Scrambled Eggs

Ingredients:

• 3 large eggs
• 2 tablespoons low fat milk
• Salt and white pepper to taste
• Cooked white rice for serving
• Shredded nori (dried seaweed) for topping

Instructions:

Step 1: Crack your eggs into a bowl and whisk them together with the milk, salt, and white pepper.

Whisk really well here, like 30 to 40 seconds of solid whisking. You want the yolks and whites completely combined with no streaks. The milk keeps everything soft and custardy instead of rubbery. White pepper has this gentle heat that pairs so well with eggs without being sharp. Black pepper works too if that is all you have.

Step 2: Lightly grease a heat safe dish or pan and pour the egg mixture in.

Use just a tiny bit of oil spray or a light wipe of olive oil. Pour your egg mixture into the dish. You want a shallow, wide container so the eggs cook evenly through steam rather than forming one thick block. This is where the magic happens. It is gentler than scrambling eggs in a hot pan and the result is silky.

Step 3: Steam the eggs over simmering water for 8 to 10 minutes until just set.

Set your dish over a pot of barely simmering water, cover it loosely, and let the steam do the work. Check at 8 minutes. You want the eggs to be just set, still slightly jiggly in the center because they continue cooking from residual heat. Not sure when it is done? Look for edges that are fully set but a soft wobble in the middle.

Step 4: Serve over warm white rice and top with shredded nori.

Slide the steamed eggs right over a bowl of warm white rice. Scatter shredded nori on top generously. The seaweed adds this savory, umami depth that makes the whole bowl taste so much more complex. Pause here and just take a second to appreciate how beautiful this looks. Soft, golden, and comforting.

5. Butternut Squash Soup

Ingredients:

• 1 medium butternut squash, peeled and cubed (about 4 cups)
• 1 small onion, diced
• 2 cloves garlic, minced
• 3 cups low sodium vegetable broth
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 teaspoon olive oil
• Fresh herbs and sesame seeds for garnish

Instructions:

Step 1: Heat olive oil in a large pot over medium heat and saute the onion for 5 minutes until softened.

Add your diced onion to the warm oil and let it cook low and slow. You are not trying to brown it, just soften it until it becomes translucent and sweet. Stir it every minute or so and resist the urge to crank up the heat. This gentle cooking is what builds the flavor base of the whole soup. Smells so good already.

Step 2: Add garlic and cumin, stir for 30 seconds, then add squash and broth.

Add the minced garlic and cumin right to the onions and stir for just 30 seconds. You will smell that cumin bloom into something toasty and warm. Now tumble in your squash cubes and pour the broth right over everything. Bring the whole pot to a boil, then reduce to a simmer.

Step 3: Simmer covered for 20 minutes until the squash is completely tender.

Pop a lid on and let everything simmer together for about 20 minutes. The squash should be completely soft when you poke it with a fork. No resistance at all. This is also when all the flavors are getting to know each other and that broth is turning this beautiful golden color. I burned this once by walking away and forgetting it, so set a timer.

Step 4: Blend until completely smooth, season to taste, and serve with garnish.

Use an immersion blender right in the pot, or carefully transfer to a regular blender in batches. Blend until you get a silky, completely smooth soup. Season with salt and pepper, taste and adjust. Ladle into bowls and top with fresh herbs and a sprinkle of sesame seeds. Gorgeous, warm, and so nourishing.

6. Cottage Cheese and Avocado Mash

Ingredients:

• 1 ripe avocado
• 1/2 cup low fat cottage cheese
• Juice of half a lemon
• Salt and black pepper to taste
• Red pepper flakes (optional)

Instructions:

Step 1: Halve the avocado, remove the pit, and scoop the flesh into a bowl.

Pick an avocado that gives just slightly when you press it. Too firm and it will not mash smoothly, too soft and it gets stringy. Scoop the flesh out cleanly with a spoon and drop it right into your mixing bowl. Quick check, is it green all the way through with no brown spots? Perfect. You are ready to go.

Step 2: Mash the avocado with a fork until you reach your desired texture.

Now just mash it up with a fork. You can go chunky or super smooth, totally your call. I personally like it somewhere in between because you get little pockets of creaminess throughout. Squeeze in your lemon juice right as you mash. The lemon does two things, it adds brightness and it keeps the avocado from browning. Yep, that is it.

Step 3: Fold in the cottage cheese and season with salt, pepper, and red pepper flakes.

Spoon the cottage cheese right into the mashed avocado and fold it together gently. The cottage cheese adds protein and a creamy, slightly tangy contrast to the rich avocado. Season generously with salt and pepper. The red pepper flakes are optional but honestly they add the most amazing little kick. Taste and adjust everything.

Step 4: Serve immediately on its own or with soft crackers.

This is one of those things that is best eaten fresh. The colors are so vibrant and the texture is just perfect right when you make it. Serve it as a snack, a light meal, or a spread. Simple, fast, packed with good stuff. You will love this.

7. Applesauce with Cinnamon

Ingredients:

• 4 medium apples, peeled, cored, and chopped (Gala or Fuji work great)
• 1/4 cup water
• 1 teaspoon cinnamon
• 1 teaspoon lemon juice
• 1 teaspoon honey or maple syrup (optional)

Instructions:

Step 1: Peel, core, and chop your apples into rough chunks.

No need to be precise here, honestly. Roughly 1 inch chunks are totally fine since everything is getting cooked down anyway. Gala and Fuji apples are naturally sweet and break down beautifully. If you only have Granny Smith, go for it, just add a touch more honey at the end. Drop all your apple pieces into a medium saucepan.

Step 2: Add water and lemon juice, then bring to a simmer over medium heat.

Pour in the water and lemon juice and set the burner to medium. The lemon juice brightens the flavor and keeps the applesauce from tasting flat. Stir everything together and let it come up to a gentle simmer. You will hear it starting to bubble softly, that is exactly what you want. Cover the pot with a lid.

Step 3: Cook covered for 15 to 20 minutes, stirring occasionally, until apples are completely soft.

Let those apples cook down low and slow. Stir every 5 minutes or so. The apples will release their own juices and start breaking apart into this golden, saucy mash. The whole kitchen will smell like autumn and warm spices and it is absolutely wonderful. Not sure if they are done? Mash a piece against the side of the pot with your spoon. If it goes easily, you are there.

Step 4: Stir in the cinnamon and honey, then mash or blend to your preferred texture.

Remove from heat and stir in the cinnamon and honey if using. Mash with a fork for a chunky sauce or use an immersion blender for something silky smooth. Look at that color, gorgeous golden and caramel toned. Better than anything from a jar, no question. Let it cool slightly before serving.

8. Soft Tofu Vegetable Blend

Ingredients:

• 1 block (14 oz) soft or silken tofu
• 1 tablespoon low sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon rice vinegar
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 green onions, thinly sliced
• Fresh cilantro for topping
• Small amount of chili oil or chili flakes (optional)

Instructions:

Step 1: Drain the tofu gently and slice it into soft, even pieces.

Soft tofu is incredibly delicate so handle it with care. Slide it out of the package gently and drain off the liquid. Use a sharp knife to cut it into generous slabs or cubes. Do not press it or pat it dry the way you would firm tofu. You want it to stay soft and silky. Arrange the pieces in your serving bowl while you make the sauce.

Step 2: Whisk together the soy sauce, sesame oil, rice vinegar, garlic, and ginger in a small bowl.

This sauce comes together in about a minute and it is genuinely incredible. Whisk everything until combined. Taste it. Does it need more soy? More vinegar? Adjust now. The sesame oil gives it this nutty, roasted depth that makes the whole dish feel restaurant worthy. This is my favorite part of the whole recipe.

Step 3: Pour the sauce over the tofu and let it sit for 2 minutes to soak in.

Pour that sauce right over your arranged tofu pieces and let everything sit together for a couple of minutes. The tofu will absorb those flavors and the sauce will pool around the bottom in the most beautiful way. Do not rush this step. Those 2 minutes make a real difference.

Step 4: Top with green onions, cilantro, and a drizzle of chili oil, then serve.

Scatter your sliced green onions and fresh cilantro generously on top. A tiny drizzle of chili oil ties everything together and adds the most satisfying gentle heat. Serve it just like this, no cooking required. So gentle, so flavorful, so good.

9. Creamy Rice Porridge (Congee Style)

Ingredients:

• 1/2 cup jasmine or short grain rice
• 5 cups low sodium chicken or vegetable broth
• 1 teaspoon fresh ginger, grated
• Salt to taste
• Green onions or sesame oil for finishing (optional)

Instructions:

Step 1: Rinse the rice under cold water until the water runs mostly clear.

This takes about 30 seconds and it is worth it every single time. Rinsing removes excess starch, which prevents the congee from getting gluey and heavy. Just put the rice in a fine mesh strainer and run cold water over it while you swish it around with your fingers. Once the water runs mostly clear, you are good to go.

Step 2: Combine rice, broth, and ginger in a large pot and bring to a boil.

Add the rinsed rice, all the broth, and your grated ginger into a large pot. The ginger is so important here. It adds this gentle warmth that makes congee taste deeply nourishing and comforting. Bring everything to a boil over medium high heat, then get ready to reduce it.

Step 3: Reduce heat to low, cover partially, and simmer for 45 to 60 minutes.

This is the long step but it is completely hands off. Reduce to a low simmer, put the lid on slightly ajar, and just let the rice break down into that silky, porridge consistency. Stir every 10 to 15 minutes to prevent sticking on the bottom. The rice will literally dissolve into the broth and you will end up with this gorgeous, thick, creamy texture. So comforting.

Step 4: Season with salt, ladle into bowls, and finish with toppings of your choice.

Taste the congee and season with salt. It should taste savory and deeply satisfying on its own. Ladle it into bowls and finish with a drizzle of sesame oil, sliced green onions, or anything else you love on top. This is the kind of recipe that makes you feel taken care of. I make a big pot of this whenever anyone in the house is under the weather.

10. Blended Lentil Soup

Ingredients:

• 1 cup red lentils, rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 medium carrot, chopped
• 4 cups low sodium vegetable broth
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• Juice of half a lemon
• 1 teaspoon olive oil
• Fresh mint and lemon wedges for serving

Instructions:

Step 1: Heat olive oil in a pot and saute onion and carrot until softened, about 5 to 7 minutes.

Get your pot warm over medium heat before adding the oil. Add your diced onion and chopped carrot and just let them cook gently together. Stir occasionally. You are building the foundation of the whole soup right here so do not rush it. The onion should turn soft and translucent and the carrot will start to look a little glossy. That is exactly right.

Step 2: Add garlic, cumin, and turmeric, and stir for 30 seconds until fragrant.

Add the garlic, cumin, and turmeric right to the softened vegetables and stir constantly for 30 seconds. Okay, now the fun part. That turmeric turns everything this beautiful golden color and the cumin gets all toasty and aromatic. Your kitchen is going to smell so good right now. Do not let the garlic burn, keep it moving.

Step 3: Add rinsed lentils and broth, bring to a boil, then simmer for 25 minutes.

Pour in the lentils and broth and stir everything together. Bring it to a rolling boil, then drop the heat to a steady simmer. Cover and cook for 25 minutes. Red lentils cook fast and they break down beautifully without needing any soaking. By the end you will have a thick, golden, naturally creamy pot of soup. The color alone is stunning.

Step 4: Blend until silky smooth, stir in lemon juice, and serve with fresh mint.

Use an immersion blender or a regular blender to puree the soup completely smooth. Stir in that lemon juice. This is where it goes from good to really good. The lemon brightens everything and cuts through the earthiness of the lentils in the most perfect way. Ladle into bowls, top with torn fresh mint and a lemon wedge on the side. Warm, filling, and beautiful.

Final Thoughts

There you have it, ten soft food recipes that are genuinely worth making and eating. None of them are complicated and all of them are nourishing in the best possible way. Try one this week and let me know how it goes in the comments below. You have totally got this.