18 Delicious Recipes for Soft Easy to Swallow Foods Nutritious

Are you on the hunt for meals that are as kind to your throat as they are to your taste buds? Look no further! Our roundup of 18 Delicious Recipes for Soft, Easy-to-Swallow Foods is packed with nutritious, comforting dishes that promise to delight without the difficulty. Perfect for anyone seeking gentle yet flavorful options, these recipes are sure to become your new go-tos. Let’s dive in!

Creamy Mashed Potatoes

There’s nothing quite like the comfort of creamy mashed potatoes, and this recipe promises a velvety texture that’ll have everyone asking for seconds.

Ingredients

• 2 pounds Yukon Gold potatoes, peeled and quartered
• 1/2 cup whole milk
• 1/4 cup unsalted butter
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup sour cream

Instructions

1. Place the potatoes in a large pot and cover with cold water. Bring to a boil over high heat, then reduce to a simmer and cook for 15-20 minutes until the potatoes are fork-tender.
2. Drain the potatoes well and return them to the pot. Let them sit for a minute to evaporate any excess moisture.
3. Heat the milk and butter in a small saucepan over medium heat until the butter is melted and the milk is warm.
4. Mash the potatoes with a potato masher or ricer. Gradually add the warm milk mixture, salt, black pepper, and sour cream, stirring until the potatoes are smooth and creamy.
5. Adjust seasoning to taste and serve warm.

The secret to these mashed potatoes’ irresistible creaminess? A touch of sour cream adds a slight tang and richness that elevates them beyond the ordinary.

Tip: For extra fluffy mashed potatoes, pass them through a ricer or food mill before adding the wet ingredients.

Soft Scrambled Eggs

There’s something truly comforting about a plate of soft scrambled eggs, creamy and just set, perfect for a lazy weekend breakfast or a quick weeknight dinner.

Ingredients

• 4 large eggs
• 2 tablespoons unsalted butter
• 2 tablespoons whole milk
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Instructions

1. Crack the eggs into a medium bowl, add the milk, salt, and pepper, and whisk until fully combined but not frothy.
2. Melt the butter in a non-stick skillet over low heat, ensuring it coats the bottom evenly.
3. Pour the egg mixture into the skillet. Let it sit undisturbed for about 20 seconds, then gently stir with a rubber spatula, pushing the eggs from the edges toward the center.
4. Continue stirring gently every 20 seconds, folding the eggs as they begin to set, for about 4-5 minutes total, until they’re softly set and slightly runny in places.
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, which ensures they’re luxuriously creamy without being watery. It’s a simple method that transforms everyday eggs into something special.

Tip: For an extra touch of richness, stir in a tablespoon of cream cheese off the heat until just melted.

Silken Tofu Soup

Warm up with this comforting Silken Tofu Soup, a creamy and delicate dish that’s surprisingly simple to make at home.

Ingredients

• 1 block (14 oz) silken tofu
• 4 cups vegetable broth
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sugar
• 1/2 tsp salt
• 1 green onion, thinly sliced
• 1/2 tsp red pepper flakes (optional)

Instructions

1. In a medium pot, heat 1 tbsp sesame oil over medium heat. Add 2 cloves minced garlic and sauté until fragrant, about 30 seconds.
2. Pour in 4 cups vegetable broth and bring to a gentle boil. Reduce heat to low and stir in 1 tbsp soy sauce, 1 tsp sugar, and 1/2 tsp salt.
3. Carefully add the block of silken tofu to the pot, cutting it into large cubes directly in the broth if you prefer smaller pieces.
4. Simmer the soup for 5 minutes, allowing the tofu to heat through. Avoid stirring vigorously to keep the tofu intact.
5. Garnish with sliced green onion and a sprinkle of red pepper flakes if desired, then serve hot.

The magic of this soup lies in the silken tofu’s melt-in-your-mouth texture, perfectly complemented by the savory, slightly sweet broth.

Tip: For an extra layer of flavor, drizzle a little more sesame oil on top just before serving.

Banana Oatmeal Porridge

Start your morning with a bowl of this comforting Banana Oatmeal Porridge, a creamy and nutritious twist on the classic that’s sure to warm you up from the inside out.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 cup milk (any kind)
• 1 ripe banana, mashed
• 1 tbsp honey
• 1/2 tsp cinnamon
• Pinch of salt

Instructions

1. In a medium saucepan, bring 2 cups water and a pinch of salt to a boil over high heat.
2. Stir in 1 cup rolled oats, reduce heat to medium-low, and simmer for 5 minutes, stirring occasionally.
3. Add 1 cup milk and 1 mashed banana to the saucepan, stirring well to combine. Continue to cook for another 3 minutes until the porridge is creamy and the oats are tender.
4. Remove from heat and stir in 1 tbsp honey and 1/2 tsp cinnamon until well incorporated.
5. Serve warm, topped with additional banana slices or a drizzle of honey if desired.

This porridge stands out with its natural sweetness from the banana and honey, eliminating the need for refined sugars while delivering a rich, comforting texture.

Tip: For an extra creamy texture, let the porridge sit for a couple of minutes off the heat before serving—it thickens beautifully.

Avocado Smoothie

Start your morning with a creamy, nutrient-packed Avocado Smoothie that’s as satisfying as it is simple to whip up.

Ingredients

• 1 ripe avocado, peeled and pitted
• 1 cup almond milk
• 1 banana, frozen
• 1 tbsp honey
• 1/2 tsp vanilla extract
• 1 cup ice cubes

Instructions

1. In a blender, combine the avocado, almond milk, frozen banana, honey, and vanilla extract.
2. Blend on high speed until the mixture is smooth and creamy, 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 magic of this smoothie lies in the avocado’s buttery texture, which pairs perfectly with the sweetness of banana and honey for a drink that feels indulgent yet is packed with good fats and vitamins.

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

Pureed Butternut Squash Soup

Warm up your kitchen with this velvety Pureed Butternut Squash Soup, a hug in a bowl that’s as nutritious as it is comforting.

Ingredients

• 1 large butternut squash (about 3 lbs), peeled, seeded, and cubed
• 2 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Salt and pepper to taste
• 1/2 cup heavy cream (optional)

Instructions

1. Preheat your oven to 400°F. Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes until tender and slightly caramelized.
2. In a large pot, heat the remaining 1 tbsp olive oil over medium heat. Add the onion and garlic, sautéing until soft, about 5 minutes.
3. Add the roasted butternut squash, vegetable broth, 1/2 tsp ground cinnamon, and 1/4 tsp ground nutmeg to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a regular blender.
5. Stir in 1/2 cup heavy cream if using, and adjust salt and pepper to taste. Heat through for another 2 minutes.

The secret to this soup’s depth of flavor? Roasting the squash first to unlock its natural sweetness, balanced perfectly with a hint of spice.

Tip: For a lighter version, substitute the heavy cream with coconut milk or leave it out entirely—the soup is still wonderfully creamy.

Steamed Fish with Ginger

Steamed Fish with Ginger is a light, flavorful dish that brings the delicate taste of the sea right to your dinner table, with a zesty kick from fresh ginger.

Ingredients

• 1 whole white fish (about 1.5 lbs), cleaned and scaled
• 1 tablespoon grated fresh ginger
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 green onions, thinly sliced
• 1/4 cup water
• 1/2 teaspoon sugar
• 1/4 teaspoon salt

Instructions

1. Place the fish on a heatproof plate that fits inside your steamer. Make sure the plate has a slight rim to catch juices.
2. Sprinkle the grated ginger evenly over the fish, followed by the soy sauce, sesame oil, green onions, water, sugar, and salt.
3. Fill a wok or steamer pot with enough water to reach just below the steamer basket. Bring the water to a boil over high heat.
4. Once boiling, place the plate with the fish in the steamer. Cover and steam for about 12-15 minutes, or until the fish flakes easily with a fork.
5. Carefully remove the plate from the steamer. Serve immediately, spooning the steaming juices over the fish for extra flavor.

The magic of this dish lies in the steaming process, which locks in the fish’s natural moisture while infusing it with the aromatic blend of ginger and green onions.

Tip: For an extra burst of flavor, add a few slices of fresh chili on top of the fish before steaming.

Yogurt with Honey and Banana

Start your morning with a creamy, sweet bowl of yogurt that feels like a treat but is packed with goodness.

Ingredients

• 1 cup plain Greek yogurt
• 1 tablespoon honey
• 1 medium banana, sliced
• 1/4 teaspoon cinnamon
• 1 tablespoon chopped walnuts (optional)

Instructions

1. In a bowl, spoon the Greek yogurt and smooth it out with the back of a spoon.
2. Drizzle the honey evenly over the yogurt.
3. Arrange the banana slices on top of the yogurt.
4. Sprinkle the cinnamon and chopped walnuts (if using) over the bananas.
5. Serve immediately and enjoy the creamy texture with the sweet crunch of walnuts.

The combination of warm cinnamon and cool yogurt creates a comforting yet refreshing dish perfect for any time of day.

Tip: For an extra touch of sweetness, let the banana slices sit on the yogurt for a few minutes to soften slightly.

Lentil Soup

Warm up your kitchen with this hearty lentil soup, a comforting bowl that’s as nutritious as it is delicious.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Instructions

1. Heat 1 tablespoon olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking for 5 minutes until softened.
2. Stir in 3 minced garlic cloves, 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, and 1/4 teaspoon black pepper, cooking for 1 minute until fragrant.
3. Add the rinsed lentils, 4 cups vegetable broth, and 1 bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes until lentils are tender.
4. Remove the bay leaf and stir in 1 teaspoon salt and 1 tablespoon lemon juice. Serve garnished with 2 tablespoons chopped fresh parsley.

The magic of this soup lies in the smoky depth from the paprika paired with the bright finish of lemon, creating a balance that keeps you coming back for more.

Tip: For a thicker soup, blend half of it before adding the lemon juice and parsley.

Apple Sauce

Homemade apple sauce is a comforting classic that’s surprisingly simple to whip up, offering a perfect blend of sweetness and spice.

Ingredients

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

Instructions

1. In a medium saucepan, combine the chopped apples, 1/2 cup water, 1/4 cup granulated sugar, 1/2 teaspoon ground cinnamon, and 1 tablespoon lemon juice.
2. Bring the mixture to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 15-20 minutes, stirring occasionally, until the apples are completely soft.
3. Remove from heat and let cool slightly. For a smooth sauce, blend with an immersion blender or mash with a potato masher for a chunkier texture.

The magic of this apple sauce lies in its versatility—adjust the cinnamon to suit your taste or leave it chunky for added texture. It’s a delightful addition to breakfast or as a light dessert.

Tip: For an extra flavor boost, try adding a pinch of nutmeg or vanilla extract to the mix.

Pumpkin Puree

There’s nothing like the rich, velvety texture of homemade pumpkin puree to elevate your fall baking and cooking. Here’s how to make it from scratch, with a flavor that’s far superior to canned.

Ingredients

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

Instructions

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

This puree stands out for its deep, caramelized flavor from roasting, making it a secret weapon in both sweet and savory dishes.

Tip: For a smoother puree, strain it through a fine-mesh sieve after processing to remove any remaining fibrous bits.

Rice Congee with Chicken

Start your day with a comforting bowl of Rice Congee with Chicken, a creamy and soothing dish that’s perfect for any morning.

Ingredients

• 1 cup long-grain white rice
• 6 cups water
• 1 lb boneless, skinless chicken thighs
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 tsp salt
• 2 green onions, thinly sliced
• 1/4 cup cilantro, chopped

Instructions

1. Rinse the rice under cold water until the water runs clear, then drain.
2. In a large pot, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.
3. Add the chicken thighs, ginger, and garlic to the pot. Continue to simmer for another 30 minutes, or until the chicken is cooked through and the congee has a porridge-like consistency.
4. Remove the chicken from the pot and shred it into bite-sized pieces using two forks. Return the shredded chicken to the pot.
5. Stir in the soy sauce, sesame oil, and salt. Simmer for another 5 minutes to blend the flavors.
6. Ladle the congee into bowls and garnish with green onions and cilantro before serving.

The slow simmering process unlocks the rice’s starch, creating a luxuriously smooth texture that’s both filling and light.

Tip: For an extra layer of flavor, top your congee with a soft-boiled egg or a drizzle of chili oil.

Soft Boiled Carrots

Soft boiled carrots are a simple yet elegant side dish that brings out the natural sweetness of carrots with a tender, buttery finish.

Ingredients

• 1 pound carrots, peeled and cut into 3-inch sticks
• 2 tablespoons unsalted butter
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup water

Instructions

1. In a medium saucepan, combine the carrots, 2 tablespoons unsalted butter, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 cup water.
2. Bring to a boil over medium-high heat, then reduce the heat to low and cover the saucepan.
3. Simmer for 15 minutes, or until the carrots are tender when pierced with a fork.
4. Remove the lid and increase the heat to medium-high to cook off any remaining water, stirring occasionally, for about 2 minutes.

The gentle boiling method ensures the carrots are perfectly tender without losing their vibrant color, making them a visually appealing and flavorful addition to any meal.

Tip: For an extra touch of flavor, sprinkle the finished carrots with a pinch of fresh dill or parsley before serving.

Cottage Cheese with Peaches

There’s something undeniably comforting about the creamy texture of cottage cheese paired with the sweet juiciness of peaches. This simple yet satisfying dish is perfect for a quick breakfast or a light dessert.

Ingredients

• 1 cup cottage cheese
• 1 large peach, sliced
• 1 tbsp honey
• 1/4 tsp cinnamon
• 1 tbsp chopped walnuts (optional)

Instructions

1. Spoon the cottage cheese into a bowl.
2. Arrange the peach slices on top of the cottage cheese.
3. Drizzle with 1 tbsp honey and sprinkle with 1/4 tsp cinnamon.
4. If using, scatter 1 tbsp chopped walnuts over the top for a crunchy contrast.

The magic of this dish lies in the contrast between the creamy cottage cheese and the vibrant, juicy peaches, with a hint of warmth from the cinnamon. It’s a testament to how simple ingredients can create a symphony of flavors and textures.

Tip: For an extra refreshing twist, chill the peaches before slicing and serving.

Egg Drop Soup

Warm up with this comforting Egg Drop Soup, a classic that’s surprisingly simple to whip up in your own kitchen.

Ingredients

• 4 cups chicken broth
• 1 tablespoon cornstarch
• 2 tablespoons water
• 2 large eggs, lightly beaten
• 1/2 teaspoon salt
• 1/4 teaspoon white pepper
• 1 green onion, thinly sliced

Instructions

1. In a medium pot, bring the chicken broth to a boil over medium-high heat.
2. In a small bowl, mix the cornstarch with 2 tablespoons water until smooth. Stir into the boiling broth to thicken slightly.
3. Reduce the heat to low. Slowly pour in the lightly beaten eggs in a steady stream, stirring gently with a fork to create ribbons.
4. Season with 1/2 teaspoon salt and 1/4 teaspoon white pepper. Stir in the sliced green onion.
5. Remove from heat and serve immediately. The magic of this soup lies in the silky egg ribbons that float in a perfectly seasoned broth.

Tip: For an extra flavor boost, add a dash of sesame oil or a few drops of soy sauce before serving.

Chia Pudding

Start your morning with a creamy, nutritious chia pudding that’s as easy to make as it is delicious. Perfect for meal prep, this recipe is a game-changer for busy mornings.

Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk (or any milk of choice)
• 1 tbsp maple syrup
• 1/2 tsp vanilla extract
• A pinch of salt
• Fresh berries and nuts for topping

Instructions

1. In a medium bowl, whisk together 1/4 cup chia seeds, 1 cup almond milk, 1 tbsp maple syrup, 1/2 tsp vanilla extract, and a pinch of salt until well combined.
2. Let the mixture sit for 5 minutes, then whisk again to prevent clumping. Cover and refrigerate for at least 4 hours, or overnight, until the pudding has thickened to your desired consistency.
3. Before serving, give the pudding a good stir. If it’s too thick, you can thin it with a little more almond milk.
4. Divide the pudding into bowls and top with fresh berries and nuts for a crunchy contrast.

The magic of chia pudding lies in its versatility; soak it overnight for a grab-and-go breakfast or layer it with fruit for a decadent dessert.

Tip: For an extra flavor boost, stir in a tablespoon of cocoa powder or matcha before refrigerating.

Sweet Potato Mash

Sweet Potato Mash is the ultimate comfort side dish, blending creamy texture with a hint of natural sweetness that pairs perfectly with any main course.

Ingredients

• 2 large sweet potatoes, peeled and cubed
• 1/4 cup unsalted butter
• 1/4 cup heavy cream
• 1/2 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg

Instructions

1. Place the sweet potatoes in a large pot and cover with water. Bring to a boil over high heat, then reduce to a simmer and cook for 15-20 minutes, until the potatoes are fork-tender.
2. Drain the sweet potatoes and return them to the pot. Add the unsalted butter, heavy cream, salt, ground cinnamon, and ground nutmeg.
3. Mash the sweet potatoes with a potato masher or fork until smooth and creamy. For extra smoothness, you can use a hand mixer on low speed for about 30 seconds.
4. Taste and adjust seasoning if necessary, then serve warm.

The secret to this mash’s irresistible flavor is the subtle warmth of cinnamon and nutmeg, which elevates the natural sweetness of the potatoes without overpowering them.

Tip: For a dairy-free version, substitute the butter and heavy cream with coconut oil and coconut milk.

Blended Vegetable Soup

Warm up your day with this creamy Blended Vegetable Soup, a comforting bowl that’s as nutritious as it is delicious.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 4 cups vegetable broth
• 1 large potato, peeled and diced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 1 bay leaf
• 2 cups fresh spinach
• 1/2 cup heavy cream

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.
2. Stir in the garlic and cook for another minute until fragrant.
3. Pour in the vegetable broth, then add the potato, salt, black pepper, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the potato is tender.
4. Remove the bay leaf. Add the spinach and cook for another 2 minutes until wilted.
5. Using an immersion blender, blend the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until smooth.
6. Stir in the heavy cream and heat through for another 2 minutes.

The secret to this soup’s velvety texture? The potato acts as a natural thickener, giving it a rich body without any flour. Perfect for those chilly evenings when you need a little extra comfort.

Tip: For an extra layer of flavor, try garnishing with a sprinkle of grated Parmesan or a drizzle of truffle oil before serving.

Conclusion

We hope this roundup of 18 delicious, soft, and easy-to-swallow recipes brings both comfort and nutrition to your table. Whether you’re cooking for yourself or a loved one, these dishes are sure to delight. Don’t forget to try them out, share your favorites in the comments, and pin this article on Pinterest for others to enjoy. Happy cooking!