20 Healthy Brat Diet Recipes for Recovery

Hey there, home chefs! Whether you’re bouncing back from a bug or just craving some gentle, nourishing meals, we’ve got you covered. Our roundup of 20 Healthy BRAT Diet Recipes for Recovery is packed with comforting, easy-to-digest dishes that don’t skimp on flavor. From soothing soups to soft, satisfying snacks, these recipes are your ticket to feeling better, bite by delicious bite. Let’s dive in!

Banana Oatmeal Smoothie

Start your morning with a creamy Banana Oatmeal Smoothie that’s both nourishing and satisfying, blending the wholesome goodness of oats with the natural sweetness of bananas.

Ingredients

• 1 ripe banana, peeled and sliced
• 1/2 cup rolled oats
• 1 cup almond milk
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1/2 cup ice cubes

Instructions

1. In a blender, combine the sliced banana, rolled oats, almond milk, honey, vanilla extract, and ground cinnamon.
2. Blend on high speed until the mixture is smooth and the oats are fully broken down, about 1 minute.
3. Add the ice cubes and blend again until the smoothie is thick and frosty, about 30 seconds more.
4. Pour into a glass and enjoy immediately for the best texture and flavor.

The secret to this smoothie’s velvety texture lies in the rolled oats, which add a heartiness that keeps you full longer without overpowering the banana’s sweetness.

Tip: For an extra protein boost, add a scoop of your favorite vanilla or unflavored protein powder before blending.

Apple Sauce with Cinnamon

There’s nothing quite like the comforting embrace of homemade apple sauce, especially when it’s spiced with just the right amount of cinnamon. This recipe is as simple as it is satisfying, perfect for those cozy mornings or as a sweet side dish.

Ingredients

• 4 large apples, peeled, cored, and chopped
• 1/2 cup water
• 1/4 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1 tablespoon lemon juice

Instructions

1. In a medium saucepan, combine the chopped apples, 1/2 cup water, and 1/4 cup granulated sugar. Bring to a simmer over medium heat, stirring occasionally.
2. Reduce the heat to low and cover, letting the apples soften for about 15 minutes, or until they’re easily mashed with a fork.
3. Remove from heat and stir in 1 teaspoon ground cinnamon and 1 tablespoon lemon juice. For a smoother sauce, use a potato masher or blend briefly with an immersion blender.
4. Let the apple sauce cool slightly before serving. It will thicken as it cools.

The magic of this apple sauce lies in its versatility—whether you prefer it chunky or smooth, the warmth of cinnamon transforms it into something truly special.

Tip: For an extra flavor boost, try adding a pinch of nutmeg or vanilla extract along with the cinnamon.

White Rice Porridge

White Rice Porridge, or congee as it’s fondly known in many cultures, is the ultimate comfort food that’s both simple to make and endlessly customizable.

Ingredients

• 1 cup white rice
• 8 cups water
• 1 teaspoon salt
• 1 tablespoon vegetable oil
• 2 green onions, thinly sliced
• 1 teaspoon sesame oil

Instructions

1. Rinse the white rice under cold water until the water runs clear, then drain.
2. In a large pot, heat the vegetable oil over medium heat. Add the rinsed rice and stir for 1 minute to lightly toast.
3. Pour in the 8 cups of water and bring to a boil. Stir in the 1 teaspoon of salt.
4. Reduce the heat to low, cover, and simmer for 1 hour, stirring occasionally to prevent sticking, until the porridge reaches your desired consistency.
5. Remove from heat and stir in the sesame oil. Garnish with sliced green onions before serving.

This porridge stands out for its velvety texture, achieved through slow cooking, making it a soothing base for any toppings you love.

Tip: For a richer flavor, substitute half of the water with chicken or vegetable broth.

Toast with Honey

There’s something utterly comforting about the simplicity of toast with honey, a timeless treat that’s as easy to make as it is delightful to eat.

Ingredients

• 2 slices of your favorite bread (sourdough or whole wheat works beautifully)
• 2 tablespoons unsalted butter, softened
• 2 tablespoons honey
• A pinch of sea salt

Instructions

1. Toast the bread slices in a toaster or on a skillet over medium heat until golden and crisp, about 2-3 minutes per side.
2. Spread 1 tablespoon of softened butter evenly on each slice of toast while still warm.
3. Drizzle 1 tablespoon of honey over each buttered slice, ensuring it’s evenly distributed.
4. Sprinkle a tiny pinch of sea salt over each slice to enhance the flavors.

The magic of this recipe lies in the balance of sweet honey and rich butter, elevated by a hint of salt for a truly irresistible bite.

Tip: For an extra layer of flavor, try lightly toasting the bread with a sprinkle of cinnamon before adding the butter and honey.

Boiled Chicken Breast

Boiled chicken breast might sound simple, but done right, it’s incredibly tender and versatile for any meal prep or salad topping.

Ingredients

• 2 boneless, skinless chicken breasts (about 1 pound)
• 4 cups water
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 teaspoon olive oil

Instructions

1. In a medium pot, combine the chicken breasts, water, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 bay leaf. Bring to a boil over high heat.
2. Once boiling, reduce the heat to low, cover the pot, and let the chicken simmer gently for 12 minutes.
3. After 12 minutes, turn off the heat and let the chicken sit in the hot water for another 10 minutes to ensure it’s fully cooked and remains juicy.
4. Remove the chicken from the water and let it rest on a cutting board for 5 minutes before slicing or shredding.
5. Drizzle with 1 teaspoon olive oil for added flavor and moisture before serving.

The key to this recipe’s success is the gentle simmer followed by resting in the hot water, which keeps the chicken breast moist and tender, not dry or stringy.

Tip: Save the flavorful cooking liquid to use as a light broth in soups or to cook grains for an extra boost of taste.

Steamed Carrots

Steamed carrots are a simple yet vibrant side dish that brings out the natural sweetness of the carrots with minimal fuss.

Ingredients

• 1 pound carrots, peeled and sliced into 1/2-inch rounds
• 2 tablespoons unsalted butter
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped

Instructions

1. Fill a pot with 1 inch of water and bring to a boil over high heat.
2. Place the carrots in a steamer basket and set over the boiling water. Cover and steam for 5 to 7 minutes, until the carrots are tender when pierced with a fork.
3. Remove the steamer basket from the pot and transfer the carrots to a serving bowl.
4. Add the 2 tablespoons unsalted butter, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to the hot carrots. Toss until the butter is melted and the carrots are evenly coated.
5. Sprinkle with 1 tablespoon fresh parsley before serving.

The gentle steaming preserves the carrots’ bright color and crisp-tender texture, making this dish as pleasing to the eye as it is to the palate.

Tip: For an extra layer of flavor, try adding a teaspoon of honey or a pinch of cinnamon with the butter.

Baked Sweet Potatoes

There’s something utterly comforting about a perfectly baked sweet potato, with its caramelized edges and fluffy interior. This simple recipe lets the natural sweetness shine, with just a hint of spice to elevate it.

Ingredients

• 2 medium sweet potatoes (about 1 pound each)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon smoked paprika
• 1 tablespoon unsalted butter, optional

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Scrub the sweet potatoes clean and pat them dry. Pierce each several times with a fork to allow steam to escape.
3. Rub the sweet potatoes with 1 tablespoon olive oil and sprinkle evenly with 1/2 teaspoon salt, 1/4 teaspoon ground cinnamon, and 1/4 teaspoon smoked paprika.
4. Place on the prepared baking sheet and bake for 45 to 50 minutes, until the skins are crispy and the flesh is tender when pierced with a fork.
5. Let cool for a few minutes, then split open and add 1 tablespoon unsalted butter if desired.

The smoky paprika and cinnamon create a warm spice blend that complements the sweet potato’s natural flavors without overpowering them. It’s a side dish that’s as nutritious as it is satisfying.

Tip: For an extra crispy skin, place the sweet potatoes directly on the oven rack with a baking sheet on the lower rack to catch any drips.

Scrambled Eggs

There’s nothing quite like the comfort of perfectly scrambled eggs, fluffy and rich, ready in just minutes. Here’s how to make them shine every time.

Ingredients

• 4 large eggs
• 2 tablespoons whole milk
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon unsalted butter

Instructions

1. In a medium bowl, whisk together the eggs, milk, salt, and pepper until fully combined and slightly frothy.
2. Heat a non-stick skillet over medium-low heat and add the butter, letting it melt without browning.
3. Pour the egg mixture into the skillet. Let it sit undisturbed for a few seconds until the edges just start to set.
4. Using a spatula, gently push the eggs from the edges toward the center, allowing the uncooked eggs to flow to the bottom. Repeat this process, lifting and folding the eggs, until they’re softly set but still slightly runny, about 3-4 minutes.
5. Remove from heat immediately—the residual heat will finish cooking the eggs to perfection.

The key to these scrambled eggs is the low and slow technique, ensuring they’re creamy and custardy, not dry or rubbery. Perfect for a lazy weekend brunch or a quick, protein-packed breakfast.

Tip: For an extra touch of luxury, stir in a tablespoon of crème fraîche or sour cream right before serving.

Plain Yogurt with Banana

Start your day with a creamy and satisfying bowl of plain yogurt topped with fresh banana slices, a simple yet delightful combination that’s both nutritious and easy to prepare.

Ingredients

• 1 cup plain yogurt
• 1 medium banana, sliced
• 1 tablespoon honey
• 1/4 teaspoon cinnamon

Instructions

1. In a bowl, add 1 cup of plain yogurt.
2. Top the yogurt with sliced banana.
3. Drizzle 1 tablespoon of honey over the banana and yogurt.
4. Sprinkle 1/4 teaspoon of cinnamon on top for a warm spice note.
5. Serve immediately and enjoy the creamy texture with the sweet and slightly spicy flavors.

The contrast between the cool yogurt and the sweet, spiced banana makes this dish a refreshing start to any morning or a light dessert.

Tip: For an extra crunch, sprinkle some granola or chopped nuts on top before serving.

Rice Cakes with Peanut Butter

Who says peanut butter is just for sandwiches? These Rice Cakes with Peanut Butter are a delightful twist on a classic snack, offering a perfect blend of crunch and creaminess.

Ingredients

• 4 plain rice cakes
• 1/4 cup creamy peanut butter
• 1 tablespoon honey
• 1/2 teaspoon cinnamon
• 1/4 cup mini chocolate chips

Instructions

1. Lay out the rice cakes on a flat surface or plate.
2. In a small bowl, mix together the peanut butter, honey, and cinnamon until well combined.
3. Spread the peanut butter mixture evenly over each rice cake.
4. Sprinkle the mini chocolate chips on top of the peanut butter layer, pressing lightly to adhere.
5. Let the rice cakes sit for about 5 minutes to allow the peanut butter to set slightly before serving.

The combination of the crispy rice cakes with the smooth peanut butter and a hint of cinnamon creates a snack that’s irresistibly satisfying.

Tip: For an extra crunch, try using crunchy peanut butter or adding a sprinkle of chopped nuts on top.

Herbal Tea with Ginger

Warm up your afternoons with this soothing Herbal Tea with Ginger, a perfect blend of spicy and sweet that’s as easy to make as it is delightful to sip.

Ingredients

• 4 cups water
• 1 inch fresh ginger, thinly sliced
• 2 tablespoons honey
• 1 tablespoon lemon juice
• 1 herbal tea bag (chamomile or mint recommended)

Instructions

1. In a small saucepan, bring the water to a boil over high heat.
2. Add the sliced ginger to the boiling water, reduce the heat to low, and let it simmer for 10 minutes to infuse the water with ginger’s spicy warmth.
3. Remove the saucepan from the heat and add the herbal tea bag. Let it steep for 5 minutes, depending on how strong you like your tea.
4. Stir in the honey and lemon juice until the honey is completely dissolved.
5. Strain the tea into cups, discarding the ginger slices and tea bag, and serve warm.

The magic of this tea lies in the ginger’s natural heat paired with the herbal tea’s calming notes, creating a drink that’s both invigorating and relaxing.

Tip: For an extra soothing touch, add a cinnamon stick while simmering the ginger for a hint of warmth and spice.

Boiled Potatoes

There’s something wonderfully simple and satisfying about perfectly boiled potatoes — they’re the ultimate blank canvas for any meal.

Ingredients

• 2 pounds small Yukon Gold potatoes, scrubbed
• 1 tablespoon salt
• 4 cups water
• 2 tablespoons unsalted butter
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh parsley

Instructions

1. Place the potatoes in a large pot and add the water and 1 tablespoon salt. The water should just cover the potatoes.
2. Bring to a boil over high heat, then reduce the heat to medium-low and simmer uncovered for 15 to 20 minutes, until the potatoes are tender when pierced with a fork.
3. Drain the potatoes and return them to the pot. Add the 2 tablespoons unsalted butter and 1/4 teaspoon black pepper, gently tossing until the butter is melted and the potatoes are evenly coated.
4. Sprinkle with 1 tablespoon chopped fresh parsley before serving.

The key to these boiled potatoes is their creamy interior, achieved by starting them in cold water and cooking them gently. They’re a testament to how a few simple ingredients can create something truly comforting.

Tip: For an extra flavor boost, try adding a couple of garlic cloves or a bay leaf to the boiling water.

Pumpkin Puree

Nothing says fall like the rich, velvety texture of homemade pumpkin puree, perfect for pies, soups, or even your morning oatmeal.

Ingredients

• 1 small sugar pumpkin (about 4 pounds)
• 1 tablespoon olive oil
• 1/4 teaspoon salt

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Cut the pumpkin in half from stem to base and scoop out the seeds and stringy bits with a spoon.
3. Brush the cut sides of the pumpkin with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon salt.
4. Place the pumpkin halves cut side down on the prepared baking sheet and roast for 45-50 minutes, until the flesh is very tender when pierced with a fork.
5. Let the pumpkin cool slightly, then scoop the flesh into a food processor. Process until smooth, about 2 minutes, scraping down the sides as needed.

This puree stands out for its unbelievably smooth texture and deep, caramelized flavor, thanks to the roasting process that concentrates the pumpkin’s natural sweetness.

Tip: For an extra smooth puree, pass it through a fine-mesh sieve after processing to catch any remaining fibrous bits.

Steamed Zucchini

Steamed zucchini is a light, healthy side that brings out the vegetable’s natural sweetness and tender texture. It’s perfect for a quick weeknight dinner or as a fresh addition to your meal prep.

Ingredients

• 2 medium zucchinis, sliced into 1/2-inch rounds
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon lemon juice
• 1 tablespoon chopped fresh parsley

Instructions

1. Fill a pot with 1 inch of water and bring to a boil over high heat.
2. Place the zucchini rounds in a steamer basket and lower into the pot. Cover and steam for 5 minutes, or until the zucchini is tender but still bright green.
3. Remove the zucchini from the steamer and transfer to a serving bowl. Drizzle with olive oil and lemon juice, then sprinkle with salt, black pepper, and chopped parsley. Toss gently to coat.

The quick steam preserves the zucchini’s crispness, while the lemon and parsley add a refreshing zing that elevates this simple dish.

Tip: For an extra flavor boost, sprinkle with grated Parmesan cheese right before serving.

Chicken Noodle Soup

There’s nothing like a bowl of homemade chicken noodle soup to warm you up from the inside out. This classic recipe is as comforting as it is simple to make.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, peeled and sliced
• 2 celery stalks, sliced
• 3 cloves garlic, minced
• 6 cups chicken broth
• 2 cups water
• 1 lb boneless, skinless chicken breasts
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme
• 2 cups egg noodles
• 2 tbsp fresh parsley, chopped

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking until softened, about 5 minutes. Stir in the garlic and cook for 1 minute more.
2. Pour in the chicken broth and water, then add the chicken breasts, salt, pepper, and thyme. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the chicken is cooked through.
3. Remove the chicken from the pot and shred it using two forks. Return the shredded chicken to the pot.
4. Add the egg noodles and cook according to package instructions, usually about 8 minutes, until tender.
5. Stir in the fresh parsley just before serving.

The secret to this soup’s deep flavor? Simmering the chicken right in the broth, which infuses every spoonful with richness. Serve with a sprinkle of extra parsley for a fresh finish.

Tip: For an even heartier soup, add a cup of frozen peas along with the noodles.

Plain Pasta with Olive Oil

Sometimes, the simplest dishes bring the most comfort, and this Plain Pasta with Olive Oil is a testament to that. It’s a quick, flavorful base that’s perfect for those nights when you need something satisfying without the fuss.

Ingredients

• 8 oz spaghetti
• 1/4 cup extra virgin olive oil
• 2 cloves garlic, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped
• 1/4 tsp red pepper flakes (optional)

Instructions

1. Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package instructions until al dente, about 8-10 minutes.
2. While the pasta cooks, heat the olive oil in a large pan over medium heat. Add the minced garlic and cook for 1-2 minutes, until fragrant but not browned.
3. Drain the pasta, reserving 1/4 cup of the pasta water. Add the pasta to the pan with the garlic oil, tossing to coat evenly.
4. Stir in the salt, black pepper, and red pepper flakes if using. Add the reserved pasta water a little at a time to loosen the sauce if needed.
5. Remove from heat and sprinkle with fresh parsley before serving.

The magic of this dish lies in the quality of the olive oil and the gentle cooking of the garlic, which infuses the pasta with a rich, aromatic flavor that’s both simple and sophisticated.

Tip: For an extra layer of flavor, finish the dish with a sprinkle of grated Parmesan cheese or a squeeze of lemon juice.

Baked Apples

There’s nothing quite like the aroma of baked apples wafting through your kitchen, and this simple recipe brings all the cozy vibes with minimal effort.

Ingredients

• 4 large apples (such as Honeycrisp or Granny Smith)
• 1/4 cup brown sugar
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 tablespoons unsalted butter, cubed
• 1/2 cup water

Instructions

1. Preheat your oven to 375°F. Core the apples from the top, leaving the bottom intact to create a well for the filling.
2. In a small bowl, mix together 1/4 cup brown sugar, 1 teaspoon ground cinnamon, and 1/4 teaspoon ground nutmeg. Spoon this mixture evenly into the center of each apple.
3. Top each filled apple with a cube of unsalted butter. Place the apples in a baking dish and pour 1/2 cup water around them to prevent sticking.
4. Bake at 375°F for 30-35 minutes, until the apples are tender but not mushy. The filling should be bubbly and the apples slightly wrinkled.

The magic of this recipe lies in the contrast between the soft, spiced interior and the slightly firm apple shell, creating a dessert that’s as satisfying to eat as it is to make.

Tip: For an extra touch of indulgence, serve with a scoop of vanilla ice cream or a drizzle of caramel sauce.

Pear Compote

There’s something undeniably comforting about a warm, spiced pear compote—it’s like a hug in a bowl, perfect for spooning over pancakes or yogurt.

Ingredients

• 4 ripe pears, peeled, cored, and diced
• 1/4 cup water
• 1/4 cup brown sugar
• 1 tablespoon lemon juice
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Pinch of salt

Instructions

1. In a medium saucepan, combine the diced pears, 1/4 cup water, 1/4 cup brown sugar, 1 tablespoon lemon juice, 1 teaspoon vanilla extract, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, and a pinch of salt.
2. Bring the mixture to a simmer over medium heat, stirring occasionally to dissolve the sugar.
3. Reduce the heat to low and let the compote cook for 15-20 minutes, stirring occasionally, until the pears are soft and the liquid has thickened slightly.
4. Remove from heat and let cool slightly before serving. The compote will continue to thicken as it cools.

The magic of this compote lies in its versatility—the pears soften just enough to retain a bit of texture, while the spices meld into a subtly sweet syrup that’s not overpowering.

Tip: For a deeper flavor, let the compote sit overnight in the fridge; the spices will infuse even more beautifully into the pears.

Quinoa Porridge

Start your morning with a bowl of this creamy quinoa porridge, a nutritious twist on the classic breakfast that’s both satisfying and easy to make.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup almond milk
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/4 tsp salt
• 1/2 tsp vanilla extract
• Fresh berries and nuts for topping

Instructions

1. In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat.
2. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is tender and the water is absorbed.
3. Stir in the almond milk, 1 tbsp maple syrup, 1/2 tsp cinnamon, 1/4 tsp salt, and 1/2 tsp vanilla extract. Cook for an additional 5 minutes, stirring occasionally, until the porridge is creamy.
4. Remove from heat and let it sit for 2 minutes to thicken.
5. Serve warm, topped with fresh berries and nuts.

The quinoa’s nutty flavor pairs beautifully with the sweetness of maple syrup and the warmth of cinnamon, creating a breakfast that’s both hearty and refreshing.

Tip: For an extra creamy texture, stir in a tablespoon of almond butter before serving.

Soft Boiled Eggs

There’s something undeniably comforting about a perfectly soft-boiled egg, its creamy yolk just waiting to be dunked with a piece of toast. Here’s how to nail it every time.

Ingredients

• 4 large eggs
• 1 teaspoon salt
• 1 tablespoon vinegar
• Water, enough to cover the eggs in a pot

Instructions

1. Fill a medium pot with enough water to cover the eggs by about an inch. Add 1 teaspoon salt and 1 tablespoon vinegar to the water. Bring to a boil over high heat.
2. Once boiling, gently lower the eggs into the water using a spoon. Reduce the heat to maintain a gentle boil.
3. Set a timer for 6 minutes for a yolk that’s creamy but still slightly firm. For a runnier yolk, cook for 5 minutes.
4. While the eggs cook, prepare an ice bath by filling a large bowl with cold water and ice cubes.
5. When the timer goes off, immediately transfer the eggs to the ice bath using a slotted spoon. Let them cool for at least 2 minutes to stop the cooking process.
6. Gently tap each egg on a hard surface to crack the shell, then peel under cool running water to make it easier.

The vinegar in the boiling water not only helps prevent the eggs from cracking but also makes peeling a breeze, revealing that perfect, jammy yolk inside.

Tip: For easier peeling, use eggs that are a week or two old. Fresh eggs tend to stick to their shells more.

Conclusion

We hope this roundup of 20 Healthy Brat Diet Recipes for Recovery inspires you to whip up something comforting and nutritious. Each recipe is designed to soothe and restore, making them perfect for those days when you need a little extra care. Don’t forget to share your favorites in the comments and pin this article to your Pinterest board for easy access. Happy cooking, and here’s to your health!