18 Easy Recipes For When You Are Sick

These easy recipes for when you are sick make caring for yourself or your loved ones way easier, with simple, nourishing meals to ease a sore throat, an achy tummy, or even nausea. Find simple, low-effort recipes that you can pull together in 30 minutes or less, or dump and go in your crockpot!

Pinterest graphic with text and a collage of soups and healthy recipes for when you are sick.

Cold and flu season doesn’t stand a chance with these simple and delicious sick day meals that are packed with nourishing vegetables, herbs, and spices like turmeric, cinnamon, and ginger.

Find smooth and creamy soups for sick days, wholesome breakfast bakes, and gentle dinner recipes that are easy to swallow and digest when you’re feeling ill.

Keep scrolling to see the best, easy food for sick people, categorized by ailment!

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Easy-Prep Sick Food Recipes

Sore Throat

1. White Bean and Rosemary Soup

Bowl of white bean soup with piece of crusty bread in broth.

This wholesome and nutritious soup is half-pureed for a creamy texture, leans on mild herbs, and has no tomato acidity.

2. The Easiest Creamy Chicken Noodle Soup

Two bowls of creamy chicken noodle soup on green plates with crackers and spoon nearby.

This chicken noodle recipe is a classic sick soup, featuring a creamy broth, soft noodles and tender chicken, with nothing acidic or spicy.

3. Apple Cider Harvest Soup

Bowl of apple cider harvest soup with pumpkin seeds on table with patterned towel nearby.

This fall-favorite soup recipe is fully pureed until smooth and finished with cream. The apples and root vegetables (carrot, parsnip) are mild and only lightly sweet-tart rather than sharply acidic like citrus or tomato.

4. Brown Sugar Banana Smoothie with Ice

This easy blender smoothie is soft, cold, and easy to get down when you don’t feel like chewing.

Tummy Ache

1. Chicken Sausage and Sweet Potato Skillet

Wooden spoon rests in frying pan with chicken sausage, spinach, and sweet potato skillet.

The sweet potato is mild, low-acid, and easy to digest, while chicken sausage offers a lean, gentle protein.

Plus, there’s no tomato base, heavy cream, or hot spice to irritate an upset stomach!

2. High Protein Berry Oatmeal

Woman holds white bowl of berry oatmeal with spoon in it.

Oatmeal is a classic bland/soothing food. It’s soft with no acidity or spice, and the whole thing is microwave-easy (2 minutes).

It could also work for sore throat since it’s soft and doesn’t need much chewing.

3. Blueberry Cottage Cheese Breakfast Bake

Piece of blueberry breakfast bake pulled away from the rest of the squares on brown parchment paper.

Cottage cheese and eggs are gentle protein, and the whole thing is soft-textured throughout.

4. Fluffy Blueberry Muffins From Scratch

White ramekins with blueberry muffin with bite taken out on counter with fresh blueberries.

A plain, soft muffin without a crunchy streusel or nut topping is easy on your tummy. Blueberries are mild and not acidic like many other fruits.

5. 10 Minute Scrambled Eggs With Zucchini

Black square plate with scrambled eggs with zucchini and gold fork on countertop with towel and pan of food nearby.

Scrambled eggs are a classic easily-digestible protein, and the sautéed zucchini is soft and mild (no acidity).

This dish has simple seasoning (salt, pepper, a touch of garlic powder), Parmesan, and nothing spicy or heavy. It’s also fast (10 minutes) — good for someone who doesn’t have energy to cook much!

Nausea

1. Curried Pumpkin Coconut Soup

Pumpkin coconut soup with cream swirl and roasted chickpeas in gray bowl with piece of naan bread.

This savory soup is built around fresh ginger and warming spices (curry, cumin), which are classic nausea-settling ingredients.

It’s also fully pureed/smooth and plant-based, so it’s gentle rather than heavy.

2. Coconut Cilantro Chicken Soup

Bowl of Thai coconut chicken soup with spoon and fresh cilantro garnish.

This recipe also has real ginger in the broth which is known to help fight nausea. It’s mild, quick and easy to make, and won’t upset your stomach.

3. Protein Golden Milk (in the microwave)

Mug of protein golden milk with swirled spices on pink tabletop.

This warm drink features ginger to help settle an upset stomach, turmeric for its anti-inflammatory properties (with a pinch of black pepper to help your body absorb it), and cinnamon for cozy warmth without any acidity.

The oat milk base keeps it light and low-fat, so it won’t weigh down a queasy stomach. The protein powder adds nourishment for when you don’t have the appetite for a full meal.

Lazy Soups and One-Pot Stews

1. Easy Crockpot Creamy Chicken Stew

Bowl of creamy chicken stew with fresh parsley, cracker, and spoon in the bowl.

Just load the crockpot and walk away. Rich, tender chicken and vegetables simmer low and slow while you rest, so there’s no active cooking required when you’re running on empty.

2. White Chicken Chili Recipe With Cream Cheese

White bowl of chicken chili with lime and tortilla strips all on blue plate.

A true dump-and-go recipe: just 7 ingredients go straight into the crockpot. Creamy and mild, it’s a comforting, hands-off meal for a day when standing at the stove isn’t happening.

3. Simple Cheesy Vegetable Chowder

Bread bowl full of cheesy vegetable chowder on white plate with gray towel nearby.

Ready in just 25 minutes on the stovetop, and a bag of frozen vegetables does most of the work — no chopping required. It’s creamy, cheesy, and comforting with minimal effort.

4. Easy Crock Pot Minestrone Soup

Two white bowls of minestrone soup covered in Parmesan cheese with bread slices nearby.

Frozen vegetables keep the prep short, and the crockpot handles the rest. It’s a hearty, no-fuss soup that’s ready when you are, with barely any hands-on time.

5. Healthy Turkey Lasagna Soup

Two bowls of ground turkey lasagna soup, kitchen towel, and pieces of bread on countertop.

This soup has all the flavors of lasagna without the layering, baking, or extra dishes. It only uses one or two pots and comes together in about 30 minutes — cozy comfort food without the effort.

6. Simple Crock Pot Hamburger Stew

Bowl of hamburger stew with potatoes and carrots on table with plate of scones nearby.

Browned hamburger, potatoes, carrots, and onions go into the crockpot and cook themselves into a hearty, no-babysitting meal — perfect for a day when cooking feels like too much.