25+ Foods You Can Eat Without Chewing On: Soft Food Diet

A soft food diet includes texture-modified meals to make eating easier.

With the help of a blender and proper cookware, you’d be surprised at how many foods can be modified to fit your requirements. 

Keep reading to learn about the 25+ soft foods you can eat without chewing while following a soft food diet and why working with a registered dietitian could be beneficial. 

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25+ Foods You Can Eat Without Chewing on When a Soft Food Diet

Below are food, beverage, and meal ideas that are modified to fit a soft diet.

Ask a friend or family member for support if you cannot make food for yourself.

It might also be helpful to keep ready-to-drink meal replacement beverages nearby to access some nutrition instantly. 

The following food list is meant as an informational guide.

Ask your dietitian for personalized serving size recommendations. 

1. Broth-based Soups

Soups are highly versatile and easily transformed into a soft texture.

We recommend brothy, drinkable soups over chunky options with different textures, as thicker soups may require some light chewing to swallow properly. 

Try blending and puréeing these soups: 

• Chicken soup with cooked carrots, spinach, and garlic.
• Turkey soup with cooked white potato, carrots, and garlic. 
• Vegetable soup with broth, extra soft tofu, coconut milk, green peas, carrots, onion, and garlic. 

2. Greek Yogurt

Greek yogurt has protein and is a great source of calcium.

Like many yogurts, it’s available in a range of milk fat percentages and flavors, and you should ask your dietitian which options best align with your health goals. 

Generally, most people can tolerate 1-2% unsweetened yogurt.

To add flavor, drizzle some honey and sprinkle ground cinnamon before eating. 

3. Applesauce

Applesauce is juicy and contains antioxidants and essential nutrients.

You can make your own applesauce at home by boiling peeled and cored apples in water with ground spices (try cinnamon and allspice) and then puréeing the cooked fruit in a blender or food processor. 

Also, you can add applesauce to other dishes to add moisture, making it easier to swallow if you’re prone to dysphagia (swallowing difficulties). 

4. Pureed Beans

Beans are a powerhouse of protein and fiber and can be included in a soft food diet. 

Boiling them first makes mashing easier, although it may not be necessary if you have a powerful blender or food processor.

Remember that the skins can stick to your throat, which could trigger some coughing if you’re sensitive to textures. 

5. Mashed Potatoes and Gravy

Mashed potatoes are comforting and creamy, and some low-sodium gravy (made from scratch or a powdered mix) can make them easier to swallow. 

To make potatoes, peel and boil them until very soft.

Then add skim milk, a splash of olive oil (or a small cube of butter), and mash until you get the desired consistency.

Using a food processor will make them even smoother. 

6. Scrambled Eggs

Scrambled eggs are rich in protein and other essential nutrients that support overall health. 

To add more nutrition to your scrambled eggs, whisk raw eggs with one scoop of cottage cheese and ground flax seeds before cooking.

This adds more protein, nutrients, and fiber to your meal while keeping the texture soft and fluffy. 

7. Smoothies

Make smoothies with a mixture of fruit (fresh or frozen), soft vegetables (like spinach), protein-rich soft tofu, and nut butter for healthy fat and some additional fiber.

Try these refreshing smoothie ideas: 

• Blend ½ cup of frozen mango, ¼ cup of frozen raspberries, 1 handful of spinach, 2 tablespoons of creamy almond butter, 1.5 oz of soft tofu, 1 teaspoon of chia seeds, and ⅓ cup of cold water. 
• Blend 1 ripe banana, 2 tablespoons of creamy peanut butter, 1 tablespoon of cocoa powder, ½ cup of coconut milk, and 1 tablespoon of ground flax seed. 

8. Mashed Banana

Ripe bananas are easily mashed with a fork and will have a soft texture.

For more flavor, try sprinkling ground cinnamon before eating or bake mashed bananas in the oven for a warm, comforting treat. 

9. Cottage Cheese

Cottage cheese is a high-protein dairy product available in many grocery stores.

Like all dairy products, it comes in a range of milk fat percentages, and you should choose a product that aligns with your health goals. 

Top your cottage cheese with canned peaches for a sweet snack, or incorporate it into your cooking and baking for a more creamy texture.   

10. Custard

A custard is a creamy, sweet dessert containing sweetened milk, cheese, and egg.

It’s likened to a thick pudding and is a great option for nights when you crave a convenient, soft dessert. 

It takes some practice to make a smooth custard at home (you can ask your dietitian for a recipe) or buy tinned custard at some grocery stores. 

11. Guacamole

Guacamole is a traditional Mexican dish that features gorgeous green avocados.

It’s often served as a dip and is rich in healthy fats and flavor. 

You can make your own at home by mashing (or processing) ripe avocado with lime juice, garlic powder, onion powder, fresh cilantro leaves, and soft tomatoes.

Traditional recipes usually call for a chili pepper, which you can include or leave out based on your preferences. 

12. Mashed Sweet Potatoes

You can easily make mashed sweet potatoes by boiling them until soft, draining the liquid, and using a masher.

For flavor, add ground rosemary or sage and a splash of milk. 

13. Protein Shakes

Premade protein shakes are premixed beverages that contain protein powder.

Protein shakes can have upwards of 20g of protein per serving, which can help you satisfy your nutrient requirements.

Your dietitian can recommend a protein shake brand with the correct nutritional balance that suits your preferences and needs. 

14. Refried Beans

Refried beans are savory, seasoned, puréed beans that go well with eggs and other savory ingredients.

You can buy them canned (try to pick a lower-salt option) or make them at home by sautéing mashed beans with spices. 

15. Mashed Cauliflower

You can use fresh or frozen cauliflower for mashing.

Boil or steam your vegetable until totally soft, and then use a fork or a potato masher until you get a soft, slightly grainy consistency.

Add sour cream and grated parmesan cheese for more nutrition and flavor. 

16. Pudding

There are low-sugar chocolate and vanilla pudding products at many grocery stores.

If you want more protein, add a spoonful of creamy cottage cheese. 

Alternatively, you can make your own pudding at home by processing soft tofu with melted dark chocolate or fresh avocado and melted dark chocolate. 

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17. Jello

Jello is a low-calorie treat that contains a lot of water, which may help you stay hydrated.

To enhance the nutritional composition of your jello, you can top it with soft fruits, like ripe raspberries and tinned orange slices. 

18. Cooked Squash

You can try many different types of squash, such as butternut, acorn, and spaghetti.

Many people bake them, but they can also be grilled or boiled.

Once cooked, they should have a soft texture and be easy to pierce with a fork. 

19. Oatmeal

Oatmeal is a whole-grain cereal that can be cooked with water, cow’s milk, or your favorite unsweetened plant-based dairy alternative.

Oatmeal naturally contains fiber and other nutrients to help with heart health and blood sugar control. 

For flavor, dress your oatmeal with maple syrup, ground spices, and a spoonful of creamy nut butter.

For more protein, add ¼ cup of plain Greek yogurt. 

20. Hummus

Hummus is a chickpea-based spread that contains some protein and fiber. 

You can make your own silky hummus at home by removing the skins from canned chickpeas.

To do this, boil your chickpeas in water and baking soda for 15-20 minutes.

The peels float to the surface, and you can skim them out with a fine-mesh sieve. 

Then, blend your chickpeas with lemon juice, fresh garlic, olive oil, and tahini until you achieve a smooth, uniform texture. 

21. Grits

Grits is a porridge-style dish made with dried maize.

They’re boiled in water first, and then you add some form of dairy (usually milk or cream, but you can use a plant-based alternative).

It must cook for about 20 minutes before it’s ready to eat. 

22. Avocado

Avocado is rich in monounsaturated fats that support heart health.

When ripe, they mash easily with a fork and can be topped with lemon juice and a pinch of salt before eating.

You can also add them to smoothies for a rich, creamy texture. 

23. Soft Cereals

Cereals that soften quickly in milk include Cheerios and Cream of Wheat.

These shelf-stable products are great to keep on hand and can be the perfect snack choice when you want to eat without prep. 

24. Shredded Fish

Fish is rich in protein and is very soft when cooked, especially boiled or poached.

Use two forks to shred your fish into manageable bite-sized pieces that are easy to swallow.

You may benefit from adding gravy or sauce to add more moisture and make swallowing easier. 

25. Mashed Carrots 

Carrots can be mashed after they’ve been boiled or steamed.

Cook them until your fork easily pierces them, and then use a potato masher until they’re the same consistency.

Add these carrots to baked goods, smoothies, soups, and other dishes. 

26. Tuna Salad

Canned tuna tends to be soft, but you may need to flake it even more to make it easier to swallow.

You can do this with a knife or two forks.

Add mayonnaise or olive oil to add moisture to your tuna salad and make it easier to swallow. 

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How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed healthcare provider.

They work alongside your medical team to provide the best possible care by helping you optimize your health through nutrition counseling. 

At Nourish, every dietitian offers virtual appointments that are covered by insurance.

During your sessions, your dietitian will review your current nutritional intake, review your health goals with you, and make evidence-based suggestions to help you succeed. 

Between appointments, you can access the Nourish app, which is filled with free resources and allows you to stay in touch with your dietitian. 

Find a dietitian who accepts insurance through Nourish.