18 Easy Soft Diet Recipes for Gentle Eating

Carmen Eldridge

March 31, 2025

When it comes to recovering from a medical procedure, surgery, or illness, one of the most important things you can do for your body is to eat gentle foods that are easy on the stomach. A soft diet is designed to be low in fiber and high in nutrients, making it perfect for those who need a break from their usual routine. In this article, we’ll share 18 delicious and easy-to-make soft diet recipes that will help you get the nutrients you need while still being gentle on your digestive system.

From creamy mashed potatoes to silky smooth butternut squash soup, these recipes are all about comfort food without the hassle of cooking. Whether you’re a picky eater or just looking for some inspiration in the kitchen, we’ve got you covered with our collection of easy soft diet recipes that are sure to please even the most discerning palate.

Creamy Mashed Potatoes with Butter

Creamy Mashed Potatoes with Butter
Rich and creamy mashed potatoes infused with the warmth of butter – a comforting side dish perfect for any occasion!

Ingredients:

– 3-4 large potatoes, peeled and chopped into 1-inch cubes
– 2 tablespoons unsalted butter
– 1/2 cup heavy cream or whole milk
– Salt to taste

Instructions:

1. Place the chopped potatoes in a large pot and add enough cold water to cover them. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork.
2. Drain the potatoes and return them to the pot. Add the butter, salt, and heavy cream or whole milk. Mash the potatoes with a potato masher or a fork until they’re smooth and creamy.
3. Taste and adjust the seasoning as needed.

Cooking Time: 20-25 minutes

Silky Smooth Butternut Squash Soup

Silky Smooth Butternut Squash Soup
This velvety soup is a perfect blend of fall flavors, with roasted butternut squash, onions, and garlic coming together in harmony. Serve warm or chilled, garnished with crispy sage leaves for an added touch.

Ingredients:

– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons unsalted butter
– 1 large onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh sage leaves for garnish (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45-50 minutes, or until tender.
4. Melt butter in a large pot over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
5. Add garlic and cook for an additional minute.
6. Scoop out roasted squash flesh and add to the pot with chicken broth, heavy cream or half-and-half.
7. Purée soup with an immersion blender or transfer to a blender and blend until smooth.
8. Season with salt and pepper to taste.
9. Serve warm or chilled, garnished with crispy sage leaves if desired.

Cooking Time: 1 hour 15 minutes

Soft Scrambled Eggs with Cheese

Soft Scrambled Eggs with Cheese
Start your day off right with these creamy, cheesy soft scrambled eggs that will become a new breakfast favorite.

Ingredients:

– 2 large eggs
– 1 tablespoon butter
– 1/4 cup grated cheddar cheese (or to taste)
– Salt and pepper, to taste

Instructions:

1. Crack the eggs into a bowl and whisk them together with a fork until well-beaten.
2. Heat the butter in a non-stick skillet over medium-low heat.
3. Pour in the egg mixture and let it cook for about 30 seconds, until the edges start to set.
4. Use a spatula to gently scramble the eggs, breaking them up into small curds. Don’t overmix!
5. Continue cooking the eggs for another 2-3 minutes, stirring occasionally, until they reach your desired level of doneness.
6. Sprinkle the grated cheese over the top and let it melt into the eggs.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy!

Cooking Time: 5-7 minutes

Tender Poached Chicken Breast

Tender Poached Chicken Breast
Elevate your meal game with this simple yet impressive poached chicken breast recipe that yields juicy and tender results every time. With just a few key ingredients, you can create a mouthwatering centerpiece for any occasion.

Ingredients:

– 4 boneless, skinless chicken breasts
– 1 cup water or chicken broth
– 2 tablespoons white vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. In a large pot, combine the water or broth, vinegar, and olive oil. Bring the mixture to a boil.
2. Reduce heat to a simmer and carefully place the chicken breasts into the liquid.
3. Poach for 12-15 minutes per pound, or until the internal temperature reaches 165°F (74°C).
4. Remove the chicken from the pot and let it rest for 5 minutes before slicing and serving.

Cooking Time:

– 30-40 minutes total cooking time
– 12-15 minutes per pound of chicken

Gentle Oatmeal with Bananas and Honey

Gentle Oatmeal with Bananas and Honey
Start your day off right with a warm, comforting bowl of oatmeal infused with the sweetness of bananas and honey.

Ingredients:

– 1/2 cup rolled oats
– 1 cup water or milk
– 1 ripe banana, sliced
– 1 tablespoon honey
– Pinch of salt

Instructions:

1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. Add the sliced banana and honey to the oatmeal. Stir until well combined.
4. Season with a pinch of salt to bring out the flavors.
5. Serve warm and enjoy!

Cooking Time: 10-12 minutes

Fluffy Cottage Cheese Pancakes

Fluffy Cottage Cheese Pancakes
Start your day with a stack of fluffy cottage cheese pancakes, packed with protein and a hint of tanginess.

Ingredients:

– 1 cup cottage cheese
– 1/2 cup rolled oats
– 1/4 cup all-purpose flour
– 1 egg
– 1 tablespoon honey
– 1/2 teaspoon baking powder
– Pinch of salt
– Butter or oil for greasing the pan

Instructions:

1. In a blender, combine cottage cheese, oats, flour, and egg. Blend until smooth.
2. Add honey, baking powder, and salt. Blend until well combined.
3. Heat a non-stick skillet or griddle over medium heat. Grease with butter or oil.
4. Using 1/4 cup of the batter for each pancake, cook for 2-3 minutes or until bubbles appear on the surface.
5. Flip and cook for an additional minute, or until golden brown.

Cooking Time: 15-20 minutes (depending on number of pancakes)

Velvety Avocado Pudding

Velvety Avocado Pudding
Rich and creamy, this velvety avocado pudding is a healthier dessert option that’s perfect for warm weather.

Ingredients:

– 3 ripe avocados
– 1 cup heavy cream
– 2 tablespoons honey
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract

Instructions:

1. Peel and pit the avocados and place them in a blender.
2. Add the heavy cream, honey, salt, and vanilla extract to the blender.
3. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Pour the pudding into individual serving cups or a large serving dish.
5. Cover with plastic wrap, pressing the wrap directly onto the surface of the pudding to prevent formation of a skin.
6. Refrigerate for at least 2 hours or overnight before serving.

Cooking Time: None

Slow-Cooked Beef Stew with Soft Vegetables

Slow-Cooked Beef Stew with Soft Vegetables
Perfect for a cozy evening meal, this slow-cooked beef stew is tender and flavorful, with soft vegetables that melt in your mouth. This hearty recipe is easy to prepare and requires minimal effort, making it ideal for busy weeknights.

Ingredients:

– 2 lbs beef chuck or brisket, cut into 2-inch cubes
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 medium potatoes, peeled and cubed
– 1 cup beef broth
– 1 cup red wine (optional)
– 1 teaspoon dried thyme
– Salt and pepper, to taste

Instructions:

1. In a slow cooker, combine the beef, onion, garlic, carrots, potatoes, beef broth, red wine (if using), and thyme.
2. Season with salt and pepper to taste.
3. Cook on low for 8-10 hours or high for 4-6 hours.
4. Serve hot, garnished with fresh parsley if desired.

Cooking Time: 8-10 hours (low) or 4-6 hours (high)

Blended Lentil Soup with Carrots

Blended Lentil Soup with Carrots
This comforting soup is packed with protein-rich lentils, sweet carrots, and aromatic spices. It’s the perfect recipe for a cozy evening meal or a quick lunch.

Ingredients:

– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste

Instructions:

1. In a large pot, heat the oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the carrots, garlic, lentils, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 45-50 minutes

Soft Polenta with Parmesan

Soft Polenta with Parmesan
This comforting side dish is a perfect accompaniment to your favorite pasta dishes, roasted vegetables, or as a base for soups and stews.

Ingredients:

– 1 cup polenta cornmeal
– 4 cups water
– 1/2 teaspoon salt
– 2 tablespoons butter
– 1/2 cup grated Parmesan cheese

Instructions:

1. In a medium saucepan, bring the water to a boil.
2. Gradually whisk in the polenta cornmeal and reduce heat to low.
3. Cook for 5-7 minutes or until the mixture thickens and pulls away from the sides of the pan.
4. Remove from heat and stir in butter and salt until melted and smooth.
5. Stir in Parmesan cheese until well combined.
6. Serve immediately, warm or at room temperature.

Cooking Time: 20-25 minutes

Pureed Cauliflower with Garlic

Pureed Cauliflower with Garlic
Savor the creamy, aromatic flavor of this simple and healthy side dish. This recipe is perfect for accompanying your favorite main courses or as a comforting snack.

Ingredients:

– 1 head of cauliflower, broken into florets
– 3 cloves of garlic, peeled and minced
– 2 tablespoons of olive oil
– 1/4 cup of chicken broth
– Salt and pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes or until the cauliflower is tender and lightly browned.
4. Remove from the oven and let cool slightly.
5. In a blender or food processor, combine the roasted cauliflower, minced garlic, remaining olive oil, and chicken broth.
6. Blend until smooth and creamy, adding more broth if needed to achieve desired consistency.
7. Season with salt and pepper to taste.

Cooking Time: 25 minutes

Baked Apples with Cinnamon

Baked Apples with Cinnamon
A deliciously simple dessert that’s perfect for any time of the year. This recipe brings out the natural sweetness of apples with a hint of cinnamon, creating a cozy and comforting treat.

Ingredients:

– 4-6 baking apples (Granny Smith or Fuji work well)
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 tsp nutmeg (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Wash, core, and halve the apples.
3. In a small bowl, mix together brown sugar, cinnamon, and nutmeg (if using).
4. Place the apple halves in a baking dish and fill each with a spoonful of the sugar mixture.
5. Cover the dish with aluminum foil and bake for 30 minutes.
6. Remove the foil and continue baking for an additional 15-20 minutes, or until the apples are tender.

Cooking Time: 45-50 minutes

Enjoy your warm and comforting baked apples!

Rice Pudding with Vanilla

Rice Pudding with Vanilla
This classic dessert is a comforting treat that’s perfect for any occasion. With its creamy texture and sweet vanilla flavor, it’s sure to become a family favorite.

Ingredients:

– 2 cups cooked white rice (cooled)
– 3 cups whole milk
– 1/4 cup granulated sugar
– 1/4 teaspoon salt
– 1/2 teaspoon pure vanilla extract

Instructions:

1. In a medium saucepan, combine the cooled rice, milk, sugar, and salt.
2. Cook over medium heat, stirring constantly, until the mixture comes to a boil.
3. Reduce the heat to low and simmer for 18-20 minutes, or until the pudding has thickened and the liquid has been absorbed.
4. Remove from heat and stir in the vanilla extract.
5. Pour into individual serving dishes or a large baking dish. Let cool to room temperature before refrigerating for at least 2 hours.

Cooking Time: 18-20 minutes

Servings: 6-8

Steamed Fish with Lemon Butter Sauce

Steamed Fish with Lemon Butter Sauce
This recipe combines the delicate flavor of steamed fish with a rich and tangy lemon butter sauce, creating a simple yet impressive dish perfect for any occasion.

Ingredients:

– 4 fish fillets (6 oz each), such as cod or tilapia
– 1/2 cup unsalted butter, softened
– 2 lemons, juiced
– 2 cloves garlic, minced
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat steamer basket with 2 cups of water.
2. Season fish fillets with salt and pepper.
3. Steam fish for 8-10 minutes or until cooked through.
4. Meanwhile, melt butter in a saucepan over medium heat.
5. Add lemon juice, garlic, and Dijon mustard. Stir to combine.
6. Serve steamed fish with lemon butter sauce spooned over the top. Garnish with chopped parsley if desired.

Cooking Time: 12-14 minutes

Soft Tofu Stir-Fry with Mild Vegetables

Soft Tofu Stir-Fry with Mild Vegetables
Soft Tofu Stir-Fry with Mild Vegetables: A gentle and comforting stir-fry recipe that’s perfect for a weeknight dinner or lunch.

Ingredients:

– 1 block of soft tofu, drained and cut into small cubes
– 2 tablespoons of vegetable oil
– 1 cup of mixed mild vegetables (bell peppers, carrots, zucchini)
– 2 cloves of garlic, minced
– 1 tablespoon of soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown on all sides, about 3-4 minutes. Remove from the pan and set aside.
3. Add the mixed vegetables to the pan and cook until they start to soften, about 2-3 minutes.
4. Add the minced garlic and cook for an additional minute, stirring constantly.
5. Return the tofu to the pan and stir in the soy sauce.
6. Season with salt and pepper to taste.
7. Garnish with chopped green onions, if desired.

Cooking Time: About 10-12 minutes total.

Banana Yogurt Smoothie

Banana Yogurt Smoothie
Start your day with a delicious and healthy banana yogurt smoothie that’s packed with nutrients and flavor. This simple recipe is perfect for a quick breakfast or afternoon pick-me-up.

Ingredients:
– 2 ripe bananas
– 1/2 cup plain yogurt (low-fat or non-fat)
– 1 tablespoon honey
– 1/2 cup milk (dairy or non-dairy, such as almond or soy milk)
– Ice cubes (optional)

Instructions:

1. In a blender, combine the bananas, yogurt, and honey.
2. Blend until smooth and creamy.
3. Add the milk and blend until well combined.
4. Taste and adjust sweetness if needed.
5. Add ice cubes if you want a thicker consistency.
6. Blend again until ice is crushed to your liking.

Cooking Time: 0 minutes (blend only)

Enjoy your delicious banana yogurt smoothie!

Quinoa Porridge with Almond Milk

Quinoa Porridge with Almond Milk
Start your day with a comforting bowl of quinoa porridge infused with the subtle sweetness of almond milk. This simple recipe is perfect for a quick breakfast or as a soothing evening snack.

Ingredients:

– 1/2 cup quinoa, rinsed and drained
– 2 cups water or almond milk (or a combination)
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt

Instructions:

1. Rinse the quinoa in a fine-mesh strainer under cold running water, then drain well.
2. In a medium saucepan, bring the quinoa and water or almond milk to a boil.
3. Reduce heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and creamy.
4. Stir in honey or maple syrup (if using) and a pinch of salt.
5. Serve warm, garnished with your favorite toppings such as sliced banana, chopped nuts, or shredded coconut.

Cooking Time: 15-20 minutes

Egg Custard with Nutmeg

Egg Custard with Nutmeg
This classic dessert is a masterclass in simplicity, relying on the rich flavors of eggs, cream, and nutmeg to create a silky-smooth custard that’s sure to please.

Ingredients:

– 3 large egg yolks
– 1 cup heavy cream
– 1/2 cup granulated sugar
– 1/4 teaspoon salt
– 1/4 teaspoon ground nutmeg

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium saucepan, whisk together egg yolks, sugar, and salt until well combined.
3. Add the heavy cream and whisk until smooth.
4. Cook over medium heat, stirring constantly, until the mixture thickens slightly and coats the back of a spoon, about 10-12 minutes.
5. Remove from heat and stir in ground nutmeg.
6. Strain the custard into a clean bowl to remove any potential egg solids.
7. Pour the custard into individual serving cups or ramekins.
8. Bake for 15-20 minutes, or until the edges are set and the centers are still slightly jiggly.

Cooking Time: 30-40 minutes

Summary

Indulge in 18 easy soft diet recipes that cater to gentle eating. From creamy mashed potatoes and silky smooth butternut squash soup, to tender poached chicken breast and fluffy cottage cheese pancakes, these recipes offer a variety of options for those who need to follow a soft diet. Enjoy velvety avocado pudding, slow-cooked beef stew with soft vegetables, blended lentil soup with carrots, and many more! These delicious and easy-to-make dishes are perfect for anyone looking for gentle eating solutions.

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