10 Healthy Soft Food Recipes for Easy Digestion

Sometimes your stomach just needs a break. Maybe you’re recovering from something, dealing with digestive issues, or just want food that goes down easy.

These recipes are gentle, nourishing, and honestly taste way better than you’d expect. No bland hospital vibes here. Just real food that happens to be soft and soothing.

Banana Oatmeal Porridge

Ingredients (1 serving):

• Rolled oats – ½ cup (40 g)
• Water or milk – 1 cup (240 ml)
• Ripe banana – 1 medium (120 g)
• Honey – 1 tsp (optional)
• Cinnamon – ⅛ tsp

Instructions:

Step 1: Pour your oats and liquid into a small pot and bring it to a gentle simmer over medium heat. Stir occasionally so nothing sticks to the bottom. Takes about 5 minutes until the oats are soft and creamy.

Step 2: While that’s cooking, peel your banana and mash it up with a fork in a bowl. The riper, the better. Those brown spots mean extra sweetness, which is perfect here.

Step 3: Once the oats are done, turn off the heat and stir in your mashed banana. Mix it really well so everything gets creamy and smooth.

Step 4: Add your honey if you want extra sweetness and sprinkle in the cinnamon. This is my favorite part. Smells amazing already.

Step 5: Let it sit for a minute to cool down slightly. Too thick? Add a splash more milk. I make this every Sunday morning when I want something comforting.

Steamed Vegetable Mash

Ingredients (1–2 servings):

• Carrot – ½ cup chopped (65 g)
• Potato – ½ cup chopped (75 g)
• Zucchini – ½ cup chopped (60 g)
• Olive oil – 1 tsp
• Salt – pinch

Instructions:

Step 1: Chop all your vegetables into roughly equal sized pieces so they cook evenly. Doesn’t have to be perfect. Just close enough.

Step 2: Set up your steamer basket over boiling water and add the vegetables. Cover and let them steam for about 15 minutes. You want them super tender, like you can easily smush them with a fork.

Step 3: Quick check. Poke them with a knife. If it slides right through with zero resistance, you’re good to go.

Step 4: Transfer everything to a bowl and mash with a fork or potato masher. Want it smoother? Toss it in a blender with a splash of the steaming water. Add your olive oil and a pinch of salt.

Step 5: Taste and adjust. Needs more salt? Add it. This is where it gets good. The olive oil makes it creamy without any dairy, which is clutch if your stomach is sensitive.

Plain Greek Yogurt with Applesauce

Ingredients (1 serving):

• Plain Greek yogurt – ¾ cup (170 g)
• Unsweetened applesauce – ½ cup (120 g)
• Ground flaxseed – 1 tsp (optional)

Instructions:

Step 1: Scoop your Greek yogurt into a bowl. Make sure it’s plain, not the flavored kind. You want total control over sweetness here.

Step 2: Add the applesauce right on top. Honestly, easiest step. The applesauce adds natural sweetness without any processed sugar, which your digestive system will appreciate.

Step 3: If you’re using flaxseed, sprinkle it in now. Adds a little texture and some extra fiber. Not required, but I like it.

Step 4: Mix everything together until it’s smooth and combined. The yogurt lightens up and gets this beautiful creamy texture. Trust me on this.

Chicken & Rice Congee

Ingredients (2 servings):

• White rice – ½ cup (90 g)
• Water or broth – 4 cups (960 ml)
• Boneless chicken breast – 100 g
• Ginger (grated) – 1 tsp
• Salt – to taste

Instructions:

Step 1: Rinse your rice under cold water until the water runs clear. Then add it to a pot with your water or broth. Broth makes it taste better, but water works if that’s what you have.

Step 2: Bring it to a boil, then drop the heat way down to low. Let it simmer for about 45 minutes, stirring every 10 minutes or so. You want it to break down into a thick, porridge like consistency. Looks messy right now, trust the process.

Step 3: While that’s going, cook your chicken separately. I just poach it in some water until cooked through, then shred it with two forks. Takes maybe 15 minutes.

Step 4: When your rice is super soft and creamy, stir in the shredded chicken and grated ginger. The ginger is key. It adds warmth and actually helps with digestion.

Step 5: Season with salt to taste. This is the ultimate comfort food when you’re not feeling great. Learned this from my mom, and it never fails.

Creamy Lentil Soup

Ingredients (2 servings):

• Red lentils – ½ cup (100 g)
• Water – 2½ cups (600 ml)
• Carrot – ¼ cup chopped (30 g)
• Olive oil – 1 tsp
• Cumin – ¼ tsp

Instructions:

Step 1: Rinse your red lentils really well in a fine mesh strainer. Then toss them in a pot with the water, chopped carrot, and cumin. Bring everything to a boil.

Step 2: Once it’s boiling, reduce to a simmer and let it cook for about 20 minutes. The lentils should be completely soft and starting to fall apart. That’s exactly what you want.

Step 3: Okay, now the fun part. Use an immersion blender right in the pot and blend until totally smooth. No immersion blender? Transfer to a regular blender in batches. Just be careful with hot liquid.

Step 4: Stir in your olive oil at the end. This adds richness and makes the texture silky. Way better than it sounds, I promise.

Step 5: Taste and add salt if needed. Too thick? Add more water. This soup is so forgiving and easier than most people think.

Mashed Avocado & Cottage Cheese

Ingredients (1 serving):

• Ripe avocado – ½ medium (75 g)
• Cottage cheese – ½ cup (110 g)
• Lemon juice – 1 tsp

Instructions:

Step 1: Cut your avocado in half, remove the pit, and scoop the flesh into a bowl. Make sure it’s ripe. Should feel slightly soft when you press it gently.

Step 2: Add your cottage cheese and lemon juice right on top. The lemon keeps the avocado from browning and adds a nice little tang.

Step 3: Mash everything together with a fork until it’s as smooth or chunky as you like. I go somewhere in the middle. Completely smooth feels weird to me, but you do you.

Step 4: That’s it. Seriously. This happens to be packed with protein and healthy fats, and it’s creamy enough to feel indulgent. I eat this as a snack all the time.

Scrambled Eggs (Soft & Fluffy)

Ingredients (1 serving):

• Eggs – 2 large
• Milk – 2 tbsp (30 ml)
• Butter – 1 tsp
• Salt – pinch

Instructions:

Step 1: Crack your eggs into a bowl, add the milk and a pinch of salt, then whisk until everything is completely combined. The milk makes them extra creamy. Trust the process.

Step 2: Heat a nonstick pan over low heat. Yes, low. I burned this once by walking away with the heat too high. Add your butter and let it melt slowly.

Step 3: Pour in your egg mixture and let it sit for just a few seconds. Then start gently stirring with a spatula, pushing the eggs from the edges toward the center.

Step 4: Keep stirring slowly and patiently. They’ll look wet and undercooked for a while, then suddenly come together. Pull them off the heat when they’re still slightly glossy. They’ll keep cooking from residual heat.

Step 5: Plate them up immediately. These are the softest, fluffiest scrambled eggs. Perfect when you need something gentle but filling.

Sweet Potato Purée

Ingredients (1–2 servings):

• Sweet potato – 1 medium (180 g)
• Water or milk – ¼ cup (60 ml)
• Butter – 1 tsp

Instructions:

Step 1: Peel your sweet potato and chop it into chunks. Smaller pieces cook faster, so go for about 1 inch cubes.

Step 2: Drop them into a pot of boiling water and cook until they’re super tender. Takes maybe 15 minutes. Test with a fork. Should slide right through with zero effort.

Step 3: Drain the water and let the sweet potato cool for just a minute. Then transfer to a blender or food processor with your butter and liquid.

Step 4: Blend until completely smooth and creamy. Add more liquid if it’s too thick. You want it silky, almost like baby food consistency. Sounds weird, but it’s actually amazing.

Step 5: This is my favorite part. The natural sweetness comes through without any added sugar. So comforting and easy on your stomach.

Rice Pudding (Light Version)

Ingredients (1 serving):

• Cooked white rice – ½ cup (100 g)
• Milk – ¾ cup (180 ml)
• Honey – 1 tsp
• Vanilla extract – ⅛ tsp

Instructions:

Step 1: Use leftover rice if you have it. Makes this even faster. Put your cooked rice and milk in a small saucepan over medium low heat.

Step 2: Stir it frequently as it heats up. You want the rice to absorb the milk and get creamy. Takes about 10 minutes. Wondering if you can use almond milk? You can. Texture’s slightly different but still good.

Step 3: Once it’s thick and creamy, turn off the heat. Stir in your honey and vanilla extract. Yep, that’s it. Smells incredible right now.

Step 4: Let it cool slightly before eating. It thickens up more as it cools, so don’t panic if it seems loose. This happens to everyone the first time.

Pumpkin Soup (Smooth & Gentle)

Ingredients (2 servings):

• Pumpkin purée – 1½ cups (360 g)
• Vegetable broth – 1½ cups (360 ml)
• Olive oil – 1 tsp
• Nutmeg – pinch
• Salt – to taste

Instructions:

Step 1: Pour your pumpkin purée and vegetable broth into a pot. Stir them together over medium heat until everything is combined and warm.

Step 2: Add your pinch of nutmeg. Sounds fancy, but it really makes the pumpkin flavor pop. Just a tiny bit goes a long way.

Step 3: Use an immersion blender to blend everything until it’s silky smooth. No lumps. Want it thinner? Add more broth. Want it thicker? Let it simmer for a few more minutes.

Step 4: Stir in the olive oil at the end and season with salt. Taste as you go. The olive oil adds richness without making it heavy.

Step 5: This soup is so gentle and warming. Perfect for when you need something soothing but don’t want to compromise on flavor. You’ll love this.

There you go. Ten recipes that prove soft food doesn’t have to be boring. They’re nourishing, easy to digest, and actually taste good. Start with whichever one sounds best to you right now. Your body will thank you. Let me know which one becomes your go to. Seriously, drop a comment. I love hearing what works for you.