41+ Easy & Healthy Brat Diet Recipes
When your stomach is upset – whether from a virus, food poisoning, or a chronic condition – eating is the last thing you want to do. But your body needs gentle fuel to heal. That’s where the BRAT diet comes in.
BRAT stands for Bananas, Rice, Applesauce, Toast. These four foods are low in fiber, easy to digest, and help firm up loose stools. But eating only those four things for days can get boring fast.
The good news is that the BRAT diet can be expanded to include many other gentle foods like plain crackers, boiled potatoes, clear broth, and cooked carrots.
This guide gives you over 41 easy, healthy BRAT diet recipes that go beyond the basics. Each recipe is low‑fat, low‑fiber, non‑spicy, and designed to soothe your gut. You’ll find full ingredient tables, nutritional facts, and practical tips for recovery.
What Is the BRAT Diet? (And When to Use It)
The BRAT diet is a short‑term eating plan for acute diarrhea, nausea, vomiting, or after stomach flu. It works because these foods are:
- Low in insoluble fiber – They don’t stimulate the intestines.
- Binding – Bananas and applesauce contain pectin, which helps firm stools.
- Easy to digest – No complex fats, proteins, or spices.
When to Use BRAT
- Acute gastroenteritis (stomach flu)
- Mild food poisoning
- Post‑surgery (especially abdominal)
- Chemotherapy nausea
- Diverticulitis flare (mild)
Important: BRAT is not for long‑term use (max 2‑3 days). It lacks protein, healthy fats, and many vitamins. Once symptoms improve, gradually add back eggs, chicken, cooked vegetables, and yogurt.
Expanded BRAT‑Friendly Foods
| Category | Gentle Choices |
|---|---|
| Fruits | Bananas, applesauce, peeled ripe pears, cantaloupe (small amount) |
| Grains | White rice, white bread, plain pasta, cream of wheat, rice cakes, saltines, plain instant potatoes |
| Vegetables | Boiled/steamed carrots, peeled zucchini, pumpkin purée, peeled potatoes (mashed) |
| Proteins | Plain scrambled eggs (1‑2), low‑fat cottage cheese (small), clear chicken broth (no fat) |
| Dairy (if tolerated) | Plain low‑fat yogurt (small), low‑fat milk (in moderation) |
| Other | Gelatin, clear broths, herbal tea (chamomile, peppermint), honey (1 tsp) |
41+ BRAT Diet Recipes & Ideas
I’ve organized these by category. Each “recipe” is simple enough for a beginner. For the first three, I provide full ingredient tables and nutritional facts. The rest are short descriptions you can easily follow.
Banana Recipes (5 Ideas)
- Mashed Banana – Peel and mash 1 ripe banana with a fork. Eat as is or spread on toast.
- Banana “Ice Cream” – Freeze 1 ripe banana, then blend until creamy. No added sugar.
- Banana Rice Pudding – Mix ½ cup cooked white rice with 1 mashed banana and 1 tbsp warm water.
- Baked Banana – Place 1 unpeeled banana in a 350°F oven for 15 minutes until soft. Peel and eat.
- Banana & Oat Porridge – Cook ¼ cup baby rice cereal or finely ground oats with water, stir in ½ mashed banana.
Rice Recipes (6 Ideas)
- Plain White Rice – ½ cup cooked jasmine or basmati rice. No butter or salt (or just a pinch).
- Rice Porridge (Congee) – Cook ¼ cup white rice in 2 cups water for 45 minutes until very soft. Add a pinch of salt.
- Rice Cakes – Plain brown rice cakes (unsalted) – eat 1‑2 as a snack.
- Rice & Carrot Puree – Blend ½ cup cooked rice with ¼ cup boiled carrot until smooth.
- Lemon Rice (Mild) – Add 1 tsp lemon juice and a pinch of salt to ½ cup cooked rice (if citrus is tolerated).
- Cinnamon Rice – Stir ¼ tsp cinnamon into warm rice for a mildly sweet flavor.
Applesauce Recipes (5 Ideas)
- Plain Unsweetened Applesauce – ½ cup store‑bought or homemade (just apples + water).
- Warm Cinnamon Applesauce – Heat ½ cup applesauce with ⅛ tsp cinnamon.
- Applesauce & Rice – Mix ¼ cup applesauce into ½ cup warm white rice.
- Applesauce & Banana Mash – Combine ¼ cup applesauce with ½ mashed banana.
- Baked Apples – Core 1 apple, place in baking dish with 2 tbsp water, bake at 375°F for 20 minutes. Mash or eat soft.
Toast & Bread Recipes (5 Ideas)
- Plain White Toast – 1 slice white bread, toasted until light brown. No butter.
- Cinnamon Toast – Lightly toast white bread, sprinkle with cinnamon (no sugar or butter).
- Toast & Mashed Banana – Spread 1 tbsp mashed banana on 1 slice toast.
- Toast & Applesauce – Thin layer of applesauce on plain toast.
- Plain Crackers – 4‑6 saltine or soda crackers. Eat plain or with a thin smear of low‑fat cream cheese (if tolerated).
Soups & Broths (7 Ideas)
- Clear Chicken Broth – Low‑sodium, fat‑free broth. Warm and sip slowly.
- Clear Vegetable Broth – Low‑sodium broth (no onion or garlic powder if sensitive).
- Rice Broth – Add 2 tbsp cooked white rice to 1 cup warm broth.
- Egg Drop Soup (Mild) – Bring 2 cups low‑sodium broth to a simmer. Slowly drizzle 1 beaten egg while stirring.
- Carrot & Rice Soup – Blend ½ cup boiled carrot with 1 cup broth and ¼ cup cooked rice.
- Miso Soup (Low Sodium) – 2 tbsp white miso dissolved in 2 cups hot water. Optional: add 1 tbsp soft tofu.
- Potato Leek Soup (No Cream) – Boil peeled potatoes and leek (white part only) until soft, blend with broth.
Vegetable & Side Dishes (6 Ideas)
- Plain Mashed Potatoes – Boil peeled potatoes, mash with a little of the cooking water (no butter, no milk).
- Steamed Carrot Coins – Steam peeled carrot rounds until very soft (15 minutes). Mash slightly.
- Pumpkin Puree – ½ cup canned pumpkin puree (not pie filling) warmed with a pinch of cinnamon.
- Zucchini Puree – Steam peeled zucchini until soft, blend until smooth.
- Mashed Sweet Potato – Boil peeled sweet potato, mash with a little water.
- Plain Instant Mashed Potatoes – Follow package directions using water (no milk or butter).
Egg & Dairy Light (5 Ideas)
- Plain Scrambled Egg – 1 egg beaten, cooked in non‑stick pan with no oil or butter.
- Egg White Scramble – 2 egg whites, scrambled plain.
- Low‑Fat Cottage Cheese – ¼ cup plain, 1% or fat‑free. Eat as is or with 1 tsp honey.
- Plain Low‑Fat Yogurt – ½ cup, no fruit or sugar. Add 1 tsp honey if desired.
- Yogurt & Banana – ½ mashed banana stirred into ¼ cup plain yogurt.
Drinks & Desserts (7 Ideas)
- Chamomile Tea – Steep 1 tea bag in hot water for 5 minutes. Add 1 tsp honey if desired.
- Peppermint Tea – Soothes nausea and gas.
- Ginger Tea – Steep 1 inch fresh sliced ginger in hot water for 10 minutes.
- Plain Gelatin – Mix unflavored gelatin with water and a little honey. Refrigerate until set.
- Diluted Apple Juice – ½ cup apple juice + ½ cup water.
- Rice Milk – Unsweetened, plain rice milk is very gentle.
- Honey Lemon Water (Mild) – 1 tsp honey + 1 tsp lemon juice in 1 cup warm water (if lemon tolerated).
3 Complete BRAT Diet Recipes (Numbered with Nutritional Facts)
Recipe 1: Soothing Rice Porridge (Congee)
This is the ultimate bland comfort food. Easy to make and even easier to digest.
Ingredients:
| Ingredient | Amount |
|---|---|
| White rice (jasmine or short‑grain) | ¼ cup |
| Water | 2 cups |
| Salt | Pinch (optional) |
Instructions:
- Rinse rice until water runs clear.
- In a small pot, combine rice and water. Bring to a gentle simmer.
- Reduce heat to low, cover, and cook for 45‑60 minutes, stirring occasionally, until rice breaks down into a soft porridge.
- Add a pinch of salt if desired. Serve warm.
Nutritional Facts (per serving – 1 cup):
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 3g |
| Carbohydrates | 31g |
| Fiber | <1g |
| Total Fat | 0g |
| Sodium | 5mg (without added salt) |
Recipe 2: Homemade Applesauce (No Sugar)
Making your own applesauce ensures no added sugar, preservatives, or spices.
Ingredients:
| Ingredient | Amount |
|---|---|
| Sweet apples (Fuji, Gala, or Honeycrisp), peeled, cored, chopped | 4 medium |
| Water | ½ cup |
Instructions:
- Place chopped apples and water in a small pot.
- Bring to a simmer over medium heat, then reduce heat to low.
- Cover and cook for 15‑20 minutes until apples are very soft.
- Mash with a fork or blend for smoother texture.
- Let cool. Store in refrigerator for up to 5 days.
Nutritional Facts (per ½ cup):
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Protein | 0.5g |
| Carbohydrates | 25g |
| Fiber | 3g |
| Total Fat | 0g |
| Sodium | 0mg |
Recipe 3: Simple Egg Drop Soup
Soft, warm, and protein‑rich without being heavy.
Ingredients:
| Ingredient | Amount |
|---|---|
| Low‑sodium chicken or vegetable broth | 2 cups |
| Egg (large) | 1 |
| Cornstarch (optional, for texture) | 1 tsp mixed with 1 tbsp cold water |
Instructions:
- Bring broth to a gentle simmer in a small pot.
- If using cornstarch slurry, stir it into the broth and cook 1 minute to slightly thicken.
- Beat the egg in a small bowl.
- Reduce heat to low. Slowly drizzle beaten egg into the broth while stirring gently with a fork. The egg will form soft ribbons.
- Remove from heat. Serve warm.
Nutritional Facts (per serving – 1 cup):
| Nutrient | Amount |
|---|---|
| Calories | 110 |
| Protein | 9g |
| Carbohydrates | 4g |
| Fiber | 0g |
| Total Fat | 5g |
| Saturated Fat | 1.5g |
| Sodium | 500mg (depends on broth) |
5 Common Mistakes on the BRAT Diet
1. Staying on BRAT too long.
BRAT lacks protein, healthy fats, and many vitamins. More than 2‑3 days can slow recovery.
Solution: After 24‑48 hours, add plain scrambled eggs, baked chicken, or low‑fat yogurt.
2. Adding sugar or honey to everything.
While small amounts (1 tsp) are fine, too much sugar can worsen diarrhea by drawing water into the gut.
Solution: Use unsweetened applesauce and skip added sugar except a tiny drizzle.
3. Drinking large amounts of liquid at once.
A full stomach can trigger nausea.
Solution: Sip 1‑2 oz every 15‑20 minutes. Use a small cup or spoon.
4. Eating high‑fiber “health” versions.
Brown rice, whole wheat toast, and raw apples are too harsh for an upset stomach.
Solution: Use white rice, white bread, and applesauce (not whole apples).
5. Returning to normal food too quickly.
Your gut needs time to recover. A sudden fatty or spicy meal can cause relapse.
Solution: Transition slowly: first add eggs, then chicken, then cooked vegetables without skin.
Frequently Asked Questions
Is the BRAT diet still recommended by doctors?
Yes, for short‑term use (24‑48 hours). Modern guidelines also recommend adding protein (eggs, chicken) as soon as tolerated. The “BRAT” is a starting point, not a full recovery diet.
Can I use brown rice or whole grain toast instead of white?
No. Brown rice and whole grains contain insoluble fiber, which can irritate an already inflamed gut. Stick to white rice and white bread until symptoms resolve.
What about bananas – green or ripe?
Ripe bananas (yellow with brown spots) are best. Green bananas contain more resistant starch, which can cause gas and bloating in some people.
Can I eat applesauce with added sugar?
No. Sugar can worsen diarrhea. Choose unsweetened applesauce or make your own.
How do I know I’m ready to stop BRAT?
When you have solid stools for 24 hours, no nausea, and feel hungry for real food, start adding gentle solids like scrambled eggs, baked potatoes, or plain chicken.
What if I’m lactose intolerant?
Avoid milk and yogurt. Stick to the core BRAT foods plus clear broth, eggs, and rice milk.
Your Simple 1‑Day BRAT Menu
| Meal | Food |
|---|---|
| Upon waking | Sip ½ cup chamomile tea |
| Breakfast | ½ cup rice porridge (Recipe 1) + ¼ cup applesauce |
| Morning snack | ½ banana, mashed |
| Lunch | 1 cup clear chicken broth + 4 saltine crackers |
| Afternoon snack | 1 rice cake |
| Dinner | 2 plain scrambled eggs + ½ cup white rice |
| Evening snack | ½ cup homemade applesauce (Recipe 2) |
| Before bed | 1 cup warm ginger tea |
Final Thoughts
An upset stomach tests your patience and your appetite. The BRAT diet isn’t exciting, but it works. It gives your intestines the rest they desperately need. The 41+ ideas above help you stay nourished without forcing bland monotony.
Remember: this is temporary. Within a few days, you’ll be back to colorful salads, spicy curries, and juicy fruits. Until then, be kind to your gut. Sip broth. Eat a mashed banana. Rest.
Healing starts with the gentlest foods. You’ll be better soon.
Disclaimer: This article is for informational purposes only. If you have severe diarrhea for more than 48 hours, blood in stool, fever above 101°F, or signs of dehydration (dry mouth, no urination for 8 hours), seek medical attention immediately.
