25 Best Healthy Soft Foods [Dietitian Approved]

“25 Best Healthy Soft Foods [Dietitian Approved]” was written by Taylor Haddock & edited/reviewed by Aly Bouzek, MS, RDN. Taylor is a dietetic intern with Wellness Workdays Dietetic Internship. 

You may have found yourself in a new situation: navigating eating healthy while on a soft foods-based diet. When you think of soft foods, you may be picturing bland plates of food and boring meals. 

However, there are many varieties of foods and modifications that can be made to foods to make them soft foods. Learning how to create healthy, delicious soft foods can make mealtimes more enjoyable, while also meeting your nutritional goals. 

This article is full of tasty and healthy soft food ideas. Jump to our 25 best healthy soft foods and let’s dive in!

Healthy Soft Foods are Helpful & (Sometimes) Necessary

Healthy soft foods are often thought to be for the elderly or for young children who cannot chew yet. There are, however, many reasons why eating soft foods may be necessary to keep you safe and thriving.

A few common factors that go with a prescribed soft foods diet are mouth pain, trouble swallowing, dentures, or oral surgery. 

Healthy Soft Foods for Mouth Pain 

Overall mouth pain, or lack of teeth can cause difficulty in chewing and eating a regular variety of foods. Mouth pain can occur due to different mouth and dental issues. 

Sore gums (gingivitis), sore teeth, or experiencing pain when biting down can start your search for foods that are easy to chew. 

Healthy Soft Foods for Trouble Swallowing

Those who have trouble swallowing or have discomfort in their mouth or throat may find it difficult to swallow foods that are not soft. Finding foods that are enjoyable to eat, delicious, and nutritious can be time consuming and frustrating. 

This is where healthy soft foods would be beneficial and necessary to maintain body weight and quality of life. 

Healthy Soft Foods for Dentures

Dentures can cause extra pressure on the teeth when chewing, which can cause excess pain. They can also be temporary before they are fully implanted as permanent dentures, making it difficult or uncomfortable to chew food. 

Having dentures can make people lean more towards soft foods and foods that are easily chewed. They can also make people shy away from fresh fruits and vegetables – with the thought that not many foods in those categories are considered soft. 

Healthy soft foods are a necessary choice when following a soft foods diet. Maintaining your nutrition can prevent illness, injury, and nutrient deficiencies. 

Healthy Soft Foods After Oral Surgery

Oral surgery is necessary for various reasons. Some reasons include:

• Denture implants 
• Oral tumors
• Cysts
• Tooth removal

All of these can cause significant mouth pain and soreness making it difficult to eat hard foods. A soft foods diet may be prescribed as you recover. 

Note: always consult with your doctor to individualize your prescribed diet. This article is not a substitute for medical advice. 

Why Healthy Soft Foods?

Consuming little-to-no calories (e.g. the energy you get from food) can cause significant health complications such as unhealthy weight loss, micronutrient deficiencies, and a weakened immune system. 

If not enough food is being consumed, then we need to ensure that the food that IS being consumed is healthy and soft enough.

Making sure that healthy food is consumed first will help to make sure that proper nutrients are getting into the body, preventing any further health complications. 

Choosing healthy soft foods can also help you recover faster, provide your body with energy, and guide you to eating a wider variety of textured foods. These all seem like positive benefits, so let’s learn about some healthy soft foods below!

25 Best Healthy Soft Foods

Here are 25 healthy soft food ideas to begin your journey. These foods can be further modified or added to other foods that fit your lifestyle and soft foods experience. Pick foods that you like to ensure that your meals are both enjoyable and delicious.

1. Bananas

Bananas are naturally a soft food.

They can be eaten alone or mushed if needed.

They are a great option to eat alone as a snack, or they can be added to a soft food breakfast.

Bananas are an excellent choice as they contain fiber, vitamin B6, potassium, vitamin C, magnesium, and manganese. 

Try adding bananas to your:

• Oatmeal
• Smoothies
• Shakes
• Ice cream
• Yogurt
• Soft baked goods

2. Eggs 

Eggs can be enjoyed in a variety of ways: scrambled, poached, or hard boiled, all variations are soft. They contain protein, choline, iron vitamin B2, vitamin B12, vitamin D, selenium, and iodine.

Packed full of nutrition, eggs are a great healthy soft food that can be enjoyed with added seasonings, cheese, as a breakfast meal, or an easy go-to snack. 

3. Avocados 

Avocados contain a variety of B vitamins, vitamin C, fiber, magnesium, folate, and they are a great source of omega-3 fatty acids. 

They are a naturally soft food when ripe, making them an easy and convenient choice for snacks and meals.

Avocados can be enjoyed:

• by themselves
• on toast
• blended into smoothies
• made into guacamole
• with an egg dish
• etc.  

4. Creamy Soups 

There are many recipes and varieties of soups that can be made both delicious and nutritious. Some examples of this are: 

• creamy potato soup
• tomato soup
• broccoli and cheese soup
• carrot soup
• butternut squash soup

There are also many things that can be added to a soup to boost the nutrient content. This could include adding nutritional yeast, blended veggies (cauliflower, broccoli, or spinach), olive oil, or varieties of rice or barley (if tolerated). 

Some store-bought soups are high in sodium, so remember to check nutrition labels if you are following a lower sodium diet. 

5. Smoothies 

Smoothies are another great option that can pack in a lot of nutrients. Additionally, a wide variety of foods can be added to your smoothies such as: 

• Avocados
• Frozen riced cauliflower
• Spinach
• Yogurt
• Nut butters 
• Flax seeds
• Chia seeds
• Milk
• If you need even more calories, then try adding Weight Gain Milk

Adding protein and fats to your smoothie will boost your nutrients and help you to feel fuller for longer and help to power you through your day. 

6. Mashed Potatoes

Mashed potatoes are another great soft food option. They can be served alone, or served with other soft vegetables. Plus, you can make mashed potatoes with different kinds of potatoes! Try sweet potatoes, russet potatoes, or yukon potatoes for different tastes and textures. 

There are also many ways to make mashed potatoes more flavorful. You can add: 

• Cheese
• Garlic
• Butter
• Salt and pepper
• Brown sugar 

Potatoes are packed full of vitamins and minerals including vitamin C, vitamin B6, and potassium. 

7. Oatmeal 

Oatmeal can make for a hearty meal any time of the day. You can enjoy it as an excellent sweet breakfast or a savory lunch. 

Toppings can be added to change the flavor of your oatmeal. Soft oatmeal toppings include nut butters, butter, brown sugar, honey, cheese, avocado, and eggs. 

Oats have a variety of nutrients including vitamin E, thiamine, manganese, phosphorus, fiber, zinc, and iron. When maintaining a healthy soft food diet, oatmeal can be a great nutrient-dense option. 

8. Hummus 

Hummus is a mixture of mashed chickpeas and a variety of seasonings.

Chickpeas are a good source of protein and carbohydrates, so they are a great option as a healthy soft food. 

There are many hummus flavor options ranging from red bell pepper, avocado, beet root, to black bean.

Hummus makes for an excellent dip for soft veggies, toppings for eggs, or served alone. 

9. Cottage Cheese

Cottage cheese is another great source of protein along with being a healthy soft food. It can be incorporated into either a savory or sweet dish served at any time of day. Breaking it down by blending, the cottage cheese can be added into pastas, or with vegetables. 

Top with canned peaches or chop up bananas and add cinnamon to make a sweet, healthy, and nourishing dish. 

10. Tofu 

Tofu is also known as bean curd and is created by pressing soy milk curdles into blocks. These tofu blocks can be different in texture/softness (e.g. silken, soft, firm, extra firm, etc.). 

If you are looking to use tofu as a soft food, then consider getting the silken or soft versions. Alternatively, if you want to blend some tofu into your smoothie for a creamier texture, then you can select either a soft or firm texture. 

Tofu is another versatile food that can easily be incorporated into different recipes. It can be substituted for meat in a recipe making for a more soft “meat.” It can also be added to soups, stir-fry, salads, sauces, and desserts. 

11. Pasta 

Pastas are now being made with different kinds of foods that are full of nutrients, protein, and fiber. Options range from pastas made of:

• chickpeas
• black beans
• lentils
• whole wheat
• whole grains

These are all great options – just be sure to cook your pasta past al dente to ensure that it’s soft enough! Pasta can be a satisfying, easy, and healthy soft food for any day. 

12. Cooked Carrots 

Carrots can pack a punch with nutrients – containing your daily dose of vitamin A from just one cup. There are many ways to cook the carrots to make them soft. 

They can be boiled, steamed, or roasted. Carrots can be steamed in broth or orange juice to incorporate more flavor. And don’t be afraid to add additional seasonings or butter if you’re needing more calories. 

13. Refried Beans 

Packed with protein and fiber, refried beans make for an easy option to add to many recipes. You can buy them in cans at the store, or you can make them at home with pinto beans, onion, garlic, oil, salt, and water. 

Refried beans can be added to quesadillas, burritos, tacos, served as a dip, or they can be served with eggs. 

14. Popsicles 

Popsicles may not seem like they could fit into a “healthy soft food” diet, but they most certainly do! Not only can they provide comfort to a painful mouth after surgery, but they can also help to provide hydration. 

Buy your popsicles from the frozen section, or make them at home with your own ingredients. Using coconut water, mashed fruits, or sugar free juices can help to lower the sugar content if that is a part of your health journey.

15. Pudding 

Pudding can be eaten by itself. You can also use mashed fruits, peanut butter, and protein powder to help make a more nutrient-dense pudding. 

Pudding is an easy dessert that can provide comfort for after oral surgery or mouth pain. Experiment with flavors and added ingredients until you find some recipes that you enjoy!

16. Tuna 

High in protein, potassium, and omega-3s, tuna is a delicious and nutritious food that you can enjoy for both meals and snacks. You can pair tuna with soft breads, avocado, or you can serve it with a mixture of spices and condiments. 

If you find that tuna is too dry for you, then try adding some mayo, mustard, olive oil, avocado, or another sauce/condiment that you prefer. 

17. Chicken Salad 

Similar to tuna, chicken salad is a simple and easy meal and it’s perfect for a soft food meal plan. 

Chicken salad can be made with shredded chicken, smashed avocados, mayo or mustard, shredded apples or finely diced grapes.

Mix-ins will depend on your level of comfort with chewing and mouth pain. 

18. Nut Butters

Full of protein, fiber, and healthy fats, nut butters are a great soft food choice that can be served by itself or alongside other foods. We love adding nut butter to our smoothies, yogurts, toast, pancakes, and waffles. Yum!

There are a variety of nut butter options to choose from, just make sure to find the creamy options if those are available. 

Nut butter varieties include: 

• Peanut butter
• Almond butter
• Sunflower nut butter
• Cashew nut butter
• Walnut butter
• Cashew nut butter
• Pistachio butter
• Macadamia nut butter
• Brazil nut butter
• Hazelnut butter
• Coconut butter
• And more!

19. Greek Yogurt 

Greek yogurt is another protein packed option for a healthy soft food. There are many brands and flavor options, but plain Greek yogurt adds more flexibility in creating your own flavors. 

Try adding fruits, cinnamon, vanilla extract, maple syrup or honey to your plain Greek yogurt.

20. Canned Fruits 

Canned fruits are often in juices that allow them to become more soft during the processing and canning of the fruit. 

The key to picking good canned fruits is to try to choose fruits that are kept in their own juice or water, rather than syrup. 

Canned fruits contain good quality nutrients similar to freshly picked fruits. They are an easy, cheaper, and convenient way to add in healthy soft foods. 

21. Canned Vegetables 

Identical to canned fruits, canned vegetables are also broken down during processing and canning, allowing them to become more soft. 

If you are watching your sodium intake, then rinse the vegetables after taking them out of the can to help remove excess sodium. Canned vegetables are also a convenient, soft, cheap, and healthy option for your soft foods diet.

22. Rice

Full of vitamins, minerals, and some protein, rice makes a great accommodating healthy soft food. Due to the rice not having much flavor alone, it can be easily changed by adding different spices, broths, or vegetables. 

Different types of rice are also an option, just be sure to cook the rice properly to meet your desired level of softness. 

23. Steamed Vegetables 

Steaming your vegetables will not only make them more soft, but it can make them easier on your digestive system. 

When you steam vegetables, you are softening (or breaking down) the fiber in the vegetables. This softer fiber makes digestion a bit easier for your body because the steam has already broken down some of the vegetables for you. 

Olive oil, spices, and steaming in broths can not only increase the nutrients in the dish but can also add an extra boost of flavor 

24. Baked Breads 

Baked breads have many flavors ranging from banana, zucchini, lemon, blueberry, etc. The options of bread are endless and can make for a healthy, sweet treat. 

Enjoying soft baked breads throughout the week can help keep your nutrition in check while also providing you with a welcoming comfort food. 

25. Ice Cream

You didn’t think we’d forget about ice cream, did you? Good!

It’s important to give yourself grace and time to modify when you are prescribed a new food modification and/or are adjusting to mouth pain. 

With ice cream, there are many varieties and flavors to choose from.

When deciding on the right brand and flavor for your level of comfort, consider these suggestions as well:

• If you are watching your sugar, then check out brands like Halo Top, Enlightened, and Yasso 
• If you are looking to gain weight, then you can’t miss our King of Calories Shake that has ice cream in it! If sucking through a straw sounds painful right now, go ahead and grab a spoon.
• You can also try some frozen yogurt or gelato 

Healthy Soft Foods Conclusion 

Adjusting to a new lifestyle of eating healthy soft foods can be difficult. Experimenting with the foods shared in this article can be a great place to start!

Being on a soft food diet may make it hard to eat, but incorporating healthy soft versions of foods you enjoy can provide you with excellent nutrients and guide you on your path of healing.

If you are needing an even softer diet, then head over to our Pureed Food for Adults [Homemade & Premade] for more information.