Eating Simple: 36 Easy Bland Diet Recipes for Comfort

When your stomach is feeling sensitive or your digestive system needs a break, a bland diet can offer much-needed relief. But bland doesn’t have to mean boring or tasteless! This collection of 36 bland diet recipes proves that you can enjoy comforting and flavorful meals even when you need to be gentle on your digestion.

36 Easy Bland Diet Recipes for Comfort

From creamy soups and simple sides to satisfying entrees and surprisingly delicious desserts, these recipes will nourish your body and please your palate. Say goodbye to the misconception that bland food is boring and explore meals that are both gentle and satisfying. Let’s get cooking!

1. Creamy Chicken and Rice Soup

This classic comfort food is a staple for a reason. Simmer boneless, skinless chicken breasts in a pot with low-sodium chicken broth, diced carrots, and cooked white rice. For extra creaminess, stir in a little bit of full-fat Greek yogurt before serving. This soup is packed with protein and easy to digest.

2. Baked Cod with Lemon and Dill

This simple dish is both flavorful and gentle on the stomach. Place cod fillets in a baking dish and season with fresh dill, a squeeze of lemon juice, and a pinch of salt and pepper. Bake until the cod is flaky and cooked through. Serve with a side of steamed green beans for a complete and satisfying meal.

3. Oatmeal with Banana and Honey

Start your day with a warm and comforting bowl of oatmeal. Cook rolled oats with water until creamy, then top with sliced bananas and a drizzle of honey for natural sweetness. If you’re feeling indulgent, add a sprinkle of cinnamon for extra flavor.

4. Scrambled Eggs with White Toast

Scrambled eggs are a bland diet staple thanks to their soft texture and mild flavor. Cook them over low heat with a splash of milk for extra creaminess, and season with just a pinch of salt and pepper. Serve with a side of toasted white bread for a complete breakfast.  

5. Apple Sauce

This simple and soothing snack is a classic for a reason. You can easily make your own by simmering peeled and chopped apples with a little water until soft, then mashing or blending until smooth. Enjoy it warm or cold, plain or with a sprinkle of cinnamon.

6. Baked Chicken Breast with Sweet Potato

This dish provides a healthy dose of protein and nutrients. Bake a boneless, skinless chicken breast seasoned with a little salt and pepper. Serve with a baked sweet potato, which offers natural sweetness and fiber.

7. Plain Yogurt with Honey

Plain yogurt is a great source of probiotics, which can be beneficial for gut health. Choose a full-fat variety for a creamier texture, and sweeten it with a drizzle of honey. You can also add a sprinkle of cinnamon or a few fresh berries for extra flavor.  

8. Mashed Bananas

Ripe bananas are easy to digest and provide natural sweetness and potassium. Mash them with a fork for a quick and easy snack or side dish. You can also add a little bit of plain yogurt or milk for extra creaminess.  

9. White Rice with Steamed Carrots

White rice is a bland diet staple due to its mild flavor and easy digestibility. Serve it with steamed carrots for added nutrients, sweetness, and color.  

10. Chicken Noodle Soup

This classic soup is a go-to for a reason. Use boneless, skinless chicken breasts and simple noodles in a clear chicken broth. Simmer until the chicken is cooked through and the noodles are tender.

11. Turkey Meatloaf with Mashed Potatoes

This comforting dish can be made bland-diet friendly. Use ground turkey and avoid any spicy seasonings in the meatloaf. Mix the ground turkey with breadcrumbs, an egg, and a little milk for moisture. Bake until cooked through and serve with creamy mashed potatoes.

12. Poached Salmon with Steamed Broccoli

Poaching salmon is a gentle cooking method that helps retain moisture and keeps the fish tender. Poach salmon fillets in water or broth with a few slices of lemon. Serve with steamed broccoli for a healthy and satisfying meal.  

13. Peach Cobbler (without the crust)

Enjoy the comforting flavors of peach cobbler without the potentially irritating crust. Simply bake sliced peaches with a touch of sugar and cornstarch until bubbly and thickened. Serve warm with a dollop of plain yogurt or a small scoop of vanilla ice cream.

14. Banana Pancakes

These pancakes are made with ripe bananas, eggs, and a little flour. They’re naturally sweet and easy to digest. Mash ripe bananas and combine them with eggs and a bit of flour. Cook on a lightly greased griddle until golden brown.

15. Cottage Cheese with Sliced Pears

Cottage cheese is a good source of protein and calcium. Pair it with sliced pears for a light and refreshing snack or meal. You can also add a drizzle of honey for extra sweetness.  

16. Ground Turkey and Rice Bowl

This simple bowl is packed with protein and easy to digest. Combine cooked ground turkey with white rice and steamed vegetables like peas and carrots. Season with a pinch of salt and pepper.

17. Baked Sweet Potato Fries

Enjoy the flavor of french fries without the grease. Cut sweet potatoes into wedges, toss with a little olive oil and bake until crispy. You can season them with a pinch of salt or a sprinkle of cinnamon.

18. Cream of Wheat with Berries

Cream of wheat is a warm and comforting breakfast option. Cook it with water until smooth and creamy, then top with fresh berries for a touch of sweetness and antioxidants.

19. Tofu Scramble with Spinach

This vegetarian option is packed with protein and nutrients. Crumble tofu and sauté it with spinach for a healthy and satisfying meal. Season with a pinch of salt and pepper.

20. Apple and Cinnamon Oatmeal

Add a touch of fall flavor to your oatmeal with apples and cinnamon. Cook oatmeal with water and top with diced apples and a sprinkle of cinnamon. You can also add a drizzle of honey or maple syrup for extra sweetness.

21. Chicken Salad with Grapes

This simple chicken salad is made with cooked chicken breast, mayonnaise, and celery. Add some grapes for a touch of sweetness and a bit of texture. Serve on white bread or crackers.

22. Rice Pudding

This classic dessert is creamy, comforting, and easy to digest. Make it with white rice, milk, sugar, and a touch of vanilla extract. Simmer until the rice is tender and the pudding has thickened.

23. Vanilla Yogurt with Sliced Peaches

Enjoy the creamy texture of vanilla yogurt with the sweetness of sliced peaches. This is a quick and easy snack or breakfast option. You can also add a drizzle of honey or a sprinkle of granola for extra texture.

24. Steamed Chicken and Vegetable Medley

Steam chicken breast along with a variety of bland vegetables like carrots, zucchini, and green beans for a healthy and flavorful meal. Season with a pinch of salt and pepper.

25. Blueberry Waffles (without added sugar)

Enjoy the fluffy texture of waffles without the added sugar. Make waffles with whole wheat flour and top with fresh blueberries for natural sweetness and antioxidants.

26. Avocado Toast with Egg

This simple and satisfying breakfast is packed with nutrients. Toast whole-wheat bread and top with mashed avocado and a soft-boiled egg. Season with a pinch of salt and pepper.

27. Ginger Carrot Soup

This flavorful soup is soothing and easy to digest. Simmer carrots and ginger in vegetable broth until tender, then blend until smooth. Season with a pinch of salt and pepper.

28. Turkey and Rice Soup with Peas

This hearty soup is packed with protein and vegetables. Simmer ground turkey with rice, peas, and carrots in a clear broth. Season with a pinch of salt and pepper.

29. Baked Apples with Cinnamon

This simple dessert is both healthy and delicious. Core apples and fill them with a mixture of cinnamon and a touch of brown sugar, then bake until tender. Serve warm with a dollop of plain yogurt.

30. Plain Pancakes with Maple Syrup

Enjoy the fluffy texture of pancakes without any added flavors. Make pancakes with whole wheat flour and top with a drizzle of maple syrup for natural sweetness.

31. Scrambled Eggs with Cottage Cheese

Combine two bland diet staples for a protein-packed breakfast. Scramble eggs with cottage cheese for a creamy and satisfying meal. Season with a pinch of salt and pepper.

32. Tuna Salad with Celery

This classic tuna salad is made with canned tuna, mayonnaise, and celery. Serve it on white toast or crackers. You can also add a squeeze of lemon juice for extra flavor.  

33. Chicken Broth with Noodles

This simple soup is perfect for when you’re feeling under the weather. Simmer chicken broth with small noodles until tender. You can add a few cooked carrots for extra flavor and nutrients.

34. Pear and Ginger Smoothie

This refreshing smoothie is both soothing and flavorful. Blend ripe pears with ginger, yogurt, and a touch of honey. You can also add a few ice cubes for a colder and thicker smoothie.

35. Banana Nice Cream

This healthy dessert is made with frozen bananas and nothing else! Simply blend frozen bananas until smooth and creamy. You can add a touch of vanilla extract for extra flavor.

36. Steamed Salmon with Dill and Lemon

This flavorful dish is easy to digest and packed with nutrients. Steam salmon fillets with fresh dill and a squeeze of lemon juice. Serve with a side of steamed green beans or asparagus.

Conclusion

Following a bland diet doesn’t have to be a culinary sacrifice. With these 36 easy recipes, you can enjoy delicious and comforting meals while giving your digestive system a much-needed break. Remember to listen to your body and adjust the ingredients or seasonings as needed. Bon appétit!