You feel low on energy and food sounds unappealing. These gentle recipes are built to be mild, comforting, and easy to keep down. You’ll find broths, soft porridges, light purees, and simple drinks that soothe nausea and hydrate.
Each recipe is small-batch and easy to make. They use familiar ingredients and basic tools so you can eat something nourishing without effort.
24 Gentle Recipes For Sick People With No Appetite That Are Easy To Keep Down
These recipes move from liquid and pureed to soft solids. They’re mild, low on spice, and focused on texture and comfort to help you hold food down.
1. Simple Chicken Broth
A clear, savory broth that’s light on the stomach. It hydrates and provides gentle protein and sodium to help you feel steadier without heavy fats.
Ingredients
- 1 pound bone-in chicken pieces (thigh or carcass)
- 8 cups cold water
- 1 small carrot, peeled and halved
- 1 celery stalk, halved
- 1 bay leaf
- 1 teaspoon salt (adjust to taste)
- 3-4 whole black peppercorns
Step-by-Step Instructions
- Combine ingredients: Place chicken, water, carrot, celery, bay leaf, peppercorns, and salt in a large pot.
- Bring to simmer: Heat over medium-high until it just reaches a simmer, about 10 minutes. Skim foam off the top.
- Simmer gently: Reduce to low and simmer gently, uncovered, for 40–60 minutes. You want a clear, golden color.
- Strain and cool: Strain through a fine sieve into a bowl. Remove bones and solids, cool slightly, and sip warm.
2. Plain Rice Congee
Silky rice porridge that’s soothing and easy to digest. You can serve it plain or add a little poached egg for extra protein if your stomach allows.
Ingredients
- 1/2 cup short-grain rice, rinsed
- 5 cups water or low-sodium chicken broth
- Pinch of salt
- Optional: 1 soft-poached egg
Step-by-Step Instructions
- Rinse rice: Rinse rice until water runs clear to remove excess starch.
- Start cooking: Combine rice and water in a medium pot and bring to a boil over medium heat.
- Simmer low: Lower heat to maintain a gentle simmer. Cook, stirring occasionally, for 45–60 minutes until grains break down and porridge is creamy.
- Finish and serve: Stir in a pinch of salt. Spoon into a bowl and top with a poached egg if using.
3. Banana Oat Smoothie
A mild, filling smoothie with banana, oats, and milk. It’s easy to sip and provides carbs and potassium, good for low appetite and light nausea.
Ingredients
- 1 ripe banana
- 1/3 cup rolled oats
- 1 cup milk or unsweetened almond milk
- 1 teaspoon honey (optional)
- 4–6 ice cubes (optional)
Step-by-Step Instructions
- Soak oats (optional): If you want a smoother texture, soak oats in milk for 5–10 minutes.
- Blend ingredients: Add banana, oats, milk, and honey to a blender. Blend until smooth, about 30–45 seconds.
- Adjust texture: Add ice and blend 10–15 seconds more if you prefer a chilled drink.
- Serve gently: Pour into a glass and sip slowly.
Tip: Consider an Immersion Blender for single-cup blends and easy cleanup.
4. Poached White Fish
Delicate, steamed/poached white fish like cod or haddock offers gentle protein and a soft texture that’s easy to digest.
Ingredients
- 4 ounces white fish fillet (cod, haddock)
- 1 cup low-sodium vegetable or fish broth
- Pinch of salt
- Lemon wedge (optional)
Step-by-Step Instructions
- Heat broth: In a small skillet, warm broth over medium until it’s steaming but not boiling (about 3–4 minutes).
- Add fish: Gently slide the fillet into the skillet and reduce heat to low.
- Poach gently: Cover and poach for 6–8 minutes, until fish flakes easily and is opaque.
- Finish and plate: Remove with a slotted spatula, season lightly, and serve with a lemon wedge if tolerated.
5. Soft Scrambled Eggs
Creamy, gently cooked scrambled eggs are soothing and packed with easily absorbed protein. Keep them soft and tender to avoid heaviness.
Ingredients
- 2 large eggs
- 1 tablespoon milk or water
- 1 teaspoon butter
- Pinch of salt
Step-by-Step Instructions
- Whisk eggs: In a bowl, whisk eggs with milk or water and a pinch of salt until uniform.
- Melt butter: Heat a nonstick pan over low heat and melt butter until foamy.
- Cook slowly: Pour eggs into the pan. Stir gently and continuously with a spatula for 2–3 minutes until curds form and eggs are soft.
- Serve immediately: Remove from heat while slightly runny; they’ll continue to set off the heat.
Tip: A Nonstick Skillet helps make soft eggs with less fuss.
6. Cinnamon Applesauce
Warm or room-temperature applesauce is mild, easily swallowed, and comforting. It provides gentle sweetness and fiber without upsetting the stomach.
Ingredients
- 3 peeled apples (Jonagold or McIntosh), chopped
- 1/4 cup water
- 1/2 teaspoon ground cinnamon
- 1 teaspoon sugar or honey (optional)
Step-by-Step Instructions
- Combine apples and water: Put chopped apples and water into a small saucepan.
- Simmer covered: Heat to a simmer, cover, and cook on low for 12–15 minutes until apples soften.
- Mash or blend: Mash with a fork for chunky applesauce or blend with an immersion blender until smooth.
- Season and cool: Stir in cinnamon and sweetener if using, cool slightly, and serve.
7. Plain Yogurt With Honey
Plain yogurt gives probiotics and gentle protein. A light drizzle of honey makes it palatable without being heavy.
Ingredients
- 3/4 cup plain yogurt (Greek or regular)
- 1 teaspoon honey
- Optional: small banana slices
Step-by-Step Instructions
- Spoon yogurt: Place yogurt in a small bowl.
- Add honey: Drizzle honey over the top.
- Gently stir: Fold a few banana slices in if desired.
- Serve chilled: Eat slowly with a spoon.
8. Silky Mashed Potatoes
Light, creamy mashed potatoes are bland, filling, and easy to eat. Use milk and a little butter for a silky texture that’s easy to swallow.
Ingredients
- 2 medium potatoes, peeled and cubed
- 2 tablespoons milk
- 1 tablespoon butter
- Pinch of salt
Step-by-Step Instructions
- Boil potatoes: Place cubed potatoes in a pot, cover with cold water, and bring to a boil. Cook 12–15 minutes until fork-tender.
- Drain and mash: Drain well, return to pot, and mash with butter.
- Add milk: Stir in warm milk a little at a time until creamy.
- Adjust and serve: Season with salt and keep warm; avoid heavy toppings.
9. Ginger Carrot Soup
A soothing, sweet carrot soup with a touch of ginger to ease nausea. Puree until velvety for a gentle mouthfeel.
Ingredients
- 1 pound carrots, peeled and chopped
- 1 small potato, peeled and diced (for creaminess)
- 1/2 inch fresh ginger, peeled
- 3 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- Salt to taste
Step-by-Step Instructions
- Sauté vegetables: Heat oil in a pot over medium, add carrots, potato, and grated ginger; sauté 3–4 minutes.
- Add broth and simmer: Pour in broth and bring to a simmer. Cook 20–25 minutes until vegetables are tender.
- Blend smooth: Use a blender or immersion blender to puree until velvety.
- Reheat gently: Return to pot, heat to warm (do not boil), season to taste, and serve.
10. Toast With Olive Oil
Plain toast lightly brushed with olive oil is familiar and gentle. It gives carbs and a tiny amount of fat to help appetite return without heaviness.
Ingredients
- 1 slice soft white or sourdough bread
- 1 teaspoon extra-virgin olive oil
- Pinch of salt (optional)
Step-by-Step Instructions
- Toast bread: Lightly toast one slice until just golden, about 1–2 minutes in a toaster.
- Brush oil: Brush olive oil over warm toast.
- Season lightly: Add a tiny pinch of salt if desired.
- Cool slightly and eat: Let it cool a bit before taking small bites.
11. Rice Water (Starch Water)
Rice water is a traditional gentle drink for upset stomachs. It’s hydrating and contains starch that can settle nausea.
Ingredients
- 1/4 cup white rice
- 2 cups water
Step-by-Step Instructions
- Rinse rice: Rinse rice briefly to remove dust.
- Simmer rice: Combine rice and 2 cups water in a pot and bring to a boil, then simmer 10–12 minutes.
- Strain liquid: Strain the rice, reserving the cloudy liquid.
- Cool and sip: Cool to lukewarm and sip slowly.
12. Slow-Simmered Bone Broth
Bone broth simmered low and long releases collagen and minerals. It’s nourishing, easy to digest, and excellent for sipping in small amounts.
Ingredients
- 2 pounds beef or chicken bones
- 10 cups water
- 1 carrot, quartered
- 1 celery stalk
- 1 tablespoon apple cider vinegar
- Pinch of salt
Step-by-Step Instructions
- Roast bones (optional): Roast bones at 400°F for 30 minutes for deeper flavor (optional).
- Combine and add vinegar: Put bones in a large pot, cover with water, add vinegar and vegetables.
- Simmer low: Bring to a gentle simmer and cook 8–12 hours on the lowest heat, occasionally skimming.
- Strain and chill: Strain, cool, and skim fat from the top if desired. Warm gently to serve.
13. Pear Compote
Soft poached pears make a delicate, lightly sweet treat that’s easy to swallow. Cook until tender for a soothing texture.
Ingredients
- 2 ripe pears, peeled and sliced
- 1/2 cup water
- 1 teaspoon lemon juice
- 1/2 teaspoon cinnamon (optional)
- 1 tablespoon honey (optional)
Step-by-Step Instructions
- Combine pears and liquid: Place pears, water, lemon juice, and cinnamon in a small saucepan.
- Simmer gently: Bring to a low simmer, cover, and cook 10–12 minutes until pears are very tender.
- Sweeten and mash: Stir in honey if using and mash slightly for a compote texture.
- Cool and serve: Let cool until lukewarm and serve in small portions.
14. Chamomile Honey Tea
Chamomile tea soothes the stomach and relaxes you for rest. Add a little honey for a touch of sweetness if tolerated.
Ingredients
- 1 chamomile tea bag or 1 tablespoon dried flowers
- 8 ounces hot water (not boiling)
- 1 teaspoon honey (optional)
Step-by-Step Instructions
- Heat water: Warm water to just below boiling (about 195°F or when small bubbles form).
- Steep tea: Pour over chamomile and steep 4–5 minutes covered.
- Add honey: Remove tea bag or strain and stir in honey if desired.
- Cool and sip: Let cool to a warm temperature and sip slowly.
15. Simple Miso Soup
A light miso soup provides umami and small protein from tofu. Use low-sodium miso and warm gently to preserve probiotics.
Ingredients
- 2 cups water
- 1 teaspoon miso paste (white miso)
- 1/4 cup soft tofu, cubed
- 1 green onion, thinly sliced
Step-by-Step Instructions
- Heat water: Warm water in a small pot until steaming (do not boil).
- Add tofu: Gently add tofu cubes and heat 1–2 minutes.
- Dissolve miso: Remove pot from heat. Whisk miso in a small bowl with a bit of warm water until smooth, then stir into pot.
- Serve warm: Garnish with green onion and serve warm, not hot.
16. Millet Porridge With Apple
Millet is a gluten-free grain that makes a light, creamy porridge. Pair with a few apple pieces for gentle flavor and texture.
Ingredients
- 1/3 cup millet, rinsed
- 1 1/4 cups water or milk
- 1/2 apple, peeled and diced
- Pinch of cinnamon
- Honey to taste (optional)
Step-by-Step Instructions
- Rinse millet: Rinse millet under cold water.
- Cook millet: Combine millet and liquid in a small pot. Bring to a boil, then reduce heat and simmer 15–20 minutes until soft.
- Add apple: Stir in diced apple and cook 3–4 more minutes until apple softens.
- Finish and serve: Stir in cinnamon and sweeten with honey if desired. Serve warm.
17. Plain Banana Mash
Simple mashed banana is soft, sweet, and calming. It’s rich in potassium and easy to swallow, perfect as a small snack or breakfast.
Ingredients
- 1 ripe banana
- 1 teaspoon lemon juice (optional to prevent browning)
- 1/2 teaspoon honey (optional)
Step-by-Step Instructions
- Peel and mash: Peel banana and mash with a fork until smooth.
- Optional flavor: Stir in lemon juice or honey if desired.
- Serve at room temperature: Spoon into a small bowl and eat slowly.
18. Lemon Ginger Sorbet (Small Scoop)
A tiny frozen spoon of lemon ginger sorbet can calm nausea and refresh your palate. Keep portions small and gentle on the throat.
Ingredients
- 1/2 cup water
- 1/4 cup sugar
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon grated ginger
Step-by-Step Instructions
- Make syrup: Warm water and sugar in a small saucepan until sugar dissolves. Cool.
- Add flavor: Stir in lemon juice and grated ginger.
- Freeze quickly: Pour into a shallow container and freeze, stirring every 30 minutes for 2–3 cycles until scoopable.
- Spoon small portions: Serve a very small spoonful to refresh the mouth.
19. Plain Pasta With Butter
Soft, plain pasta with a little butter is comforting and familiar. It provides easily tolerated carbohydrates when appetite is low.
Ingredients
- 1 cup small pasta (like shells or elbows)
- 1 tablespoon butter
- Pinch of salt
Step-by-Step Instructions
- Boil pasta: Cook pasta in salted boiling water until very soft (one minute longer than package directions), about 8–10 minutes.
- Drain: Drain and return to pot off the heat.
- Add butter: Stir in butter until melted and glossy.
- Cool slightly and serve: Let cool to a warm temperature and eat small bites.
20. Tapioca Pudding
Soft tapioca pudding is mild and easy to swallow. It’s soothing and lightly sweet—good for when solid foods feel heavy.
Ingredients
- 1/4 cup small pearl tapioca
- 1 cup milk
- 1 tablespoon sugar
- Pinch of salt
- 1 egg yolk (optional, for creaminess)
Step-by-Step Instructions
- Soak tapioca: Soak tapioca in milk for 20 minutes.
- Heat gently: Warm mixture over low heat, stirring frequently until pearls become translucent, about 15–20 minutes.
- Optional enrich: Temper egg yolk with a tablespoon of hot pudding, then stir back in for creamier texture. Cook 1–2 minutes more.
- Cool and serve: Let cool slightly; serve lukewarm or chilled.
21. Avocado Mash On Soft Crackers
Creamy avocado provides gentle healthy fats and a smooth texture. Pair with bland crackers for bite-sized, easy-to-eat portions.
Ingredients
- 1/2 ripe avocado
- 2–3 soft rice crackers or plain crackers
- Pinch of salt
Step-by-Step Instructions
- Mash avocado: Scoop avocado into a bowl and mash to a smooth consistency.
- Season lightly: Add a pinch of salt and stir.
- Spread on crackers: Spoon a small amount onto each cracker.
- Eat small bites: Take small, slow bites to avoid overwhelming your stomach.
22. Poached Pear In Light Syrup
A gently poached pear is tender and hydrating. The light syrup adds a touch of sweetness without heaviness.
Ingredients
- 1 firm pear, peeled and halved
- 1 cup water
- 2 tablespoons sugar
- 1/4 teaspoon vanilla extract
Step-by-Step Instructions
- Make syrup: Combine water and sugar in a small saucepan and stir until sugar dissolves.
- Poach pear: Add pear halves, bring to a low simmer, and simmer 8–10 minutes until pears are tender when pierced.
- Cool in syrup: Remove from heat and let pears cool in the syrup to absorb flavor.
- Serve chilled or room temp: Spoon a little syrup over pears and serve.
23. Baked Sweet Potato Puree
Roasted sweet potato mashed until silky offers gentle sweetness and vitamin-rich comfort. Puree for a smooth, easy-to-swallow texture.
Ingredients
- 1 small sweet potato
- 1 teaspoon butter or olive oil
- Pinch of salt
Step-by-Step Instructions
- Bake sweet potato: Preheat oven to 400°F. Prick sweet potato and bake 45–60 minutes until very tender.
- Scoop flesh: Let cool slightly, then scoop flesh into a bowl.
- Mash smooth: Mash with butter or olive oil until very smooth. Add salt to taste.
- Warm gently and serve: Heat briefly in microwave or on stovetop to warm through and serve.
24. Gentle Baked Custard
A soft, baked custard is creamy and easy to swallow. It’s lightly sweet and gentle on the stomach.
Ingredients
- 1 cup milk
- 2 eggs
- 2 tablespoons sugar
- 1/2 teaspoon vanilla extract
- Pinch of nutmeg (optional)
Step-by-Step Instructions
- Preheat oven: Preheat oven to 325°F. Place a baking dish with hot water for a water bath.
- Mix custard: Whisk eggs, sugar, and vanilla in a bowl. Heat milk until warm (not boiling) and slowly whisk into the egg mixture.
- Bake in water bath: Pour into ramekin and place in the water bath. Bake 30–35 minutes until the center is just set (slight wobble).
- Cool and chill: Cool to room temperature, then chill if you prefer. Serve small spoonfuls.
Final Thoughts
Try one or two recipes at a time and listen to your body. Small portions and room-temperature foods are often easiest to tolerate.
These gentle recipes are meant to comfort and nourish when you need simple, easy-to-digest meals. Take it slowly and be kind to yourself while you recover.
