What are some good snacks to eat with COVID?

November 26, 2025 •

4 min read

According to a study published in the National Institutes of Health, a healthy diet can support your immune system during an illness like COVID-19. Choosing the right and nutritious good snacks to eat with COVID can help soothe symptoms, maintain energy levels, and speed up your recovery.

Quick Summary

Boost your COVID-19 recovery with nutrient-dense and easy-to-eat snacks. Learn what to eat to combat symptoms like nausea, fatigue, and sore throat, focusing on hydration, protein, and immunity-boosting foods. Explore simple snack ideas suitable for varying symptoms.

Key Points

Soothe a sore throat: Choose soft, smooth snacks like yogurt, applesauce, or warm broth to avoid irritating a painful throat.
Combat nausea: Stick to bland, low-fat foods that are easy to digest, such as bananas, toast, and simple crackers.
Adapt for loss of taste: Use strong textures and bold spices in nuts, chutneys, or avocados to stimulate the palate.
Boost energy: Opt for protein-rich snacks like Greek yogurt, eggs, and nuts to combat fatigue and provide sustained energy.
Prioritize hydration: Drink plenty of fluids, including broths, herbal tea, and water, to prevent dehydration, especially with fever.
Eat small, frequent snacks: When appetite is low, frequent smaller snacks are often more manageable and provide consistent energy.
Prepare ahead: Minimize effort by stocking up on easy-to-prepare and ready-to-eat snacks for when you have low energy.

Nourishing Your Body During a COVID-19 Infection

When fighting an illness like COVID-19, your body is working overtime, and proper nutrition is crucial for recovery. Many COVID-19 symptoms, such as sore throat, fatigue, or loss of taste, can make eating a challenge. This is where strategic snacking can make a significant difference. The right snacks can provide a consistent stream of energy, protein, and essential vitamins to support your immune system, all without overwhelming a sensitive stomach or throat.

Smooth and Soothing Snacks for a Sore Throat

A sore or scratchy throat is a common COVID-19 symptom that makes swallowing painful. The best snacks in this situation are soft, smooth, and can be consumed at cool or warm temperatures to provide comfort.

Yogurt and Greek Yogurt: The smooth, creamy texture is soothing and contains beneficial probiotics that support gut health and immunity. Opt for plain or unsweetened versions and add a little honey for extra throat-coating properties.
Smoothies: A nutrient-dense smoothie packed with fruits like bananas, berries, and mango is an excellent option. Adding a scoop of protein powder, yogurt, or nut butter can provide extra calories and protein.
Applesauce: Easy on the digestive system, applesauce is bland yet provides a boost of natural sweetness and fiber.
Broths and Soups: A warm broth provides crucial hydration and electrolytes. For a more substantial snack, a creamy soup like butternut squash or tomato soup is a great option.
Popsicles: Sugar-free, fruit-based popsicles can numb a sore throat and help with hydration.

Easy-to-Digest Snacks for Nausea and Upset Stomach

For those experiencing nausea or stomach discomfort, bland, simple, and low-fat snacks are the best choice.

Bananas: This simple fruit is easy to digest, rich in potassium to replenish electrolytes, and provides a quick source of energy.
Toast or Crackers: Plain, simple carbs like saltine crackers or toast are often recommended for an upset stomach as they are easy to digest.
Oatmeal: Soft and comforting, oatmeal is packed with fiber and can be prepared simply to avoid aggravating a sensitive stomach.
Eggs: Scrambled or hard-boiled eggs are a good source of protein and are relatively easy to digest.
Mashed Potatoes: This simple comfort food is soft and provides energy without being too harsh on the digestive system.

Flavorful Snacks for Loss of Taste and Smell

Some COVID-19 cases involve a temporary loss of taste or smell, which can diminish the desire to eat. To combat this, focus on strong textures, varying temperatures, and bold flavors.

Nuts and Seeds: The strong texture and flavor of unsalted nuts and seeds, like almonds or sunflower seeds, can be stimulating.
Herbs and Spices: Experiment with strong spices like ginger, cinnamon, or garlic in your snacks.
Chutneys and Pickles: Sharp or tangy flavors, such as those found in chutney or pickles, might be more perceptible than bland foods.
Avocado Toast: The creamy, rich texture of avocado, especially when mashed on whole-wheat toast, can be a satisfying snack.
Cheese and Crackers: The combination of textures and the distinct salty flavor of cheese can help stimulate the palate.

Comparison of Snacking Strategies for Different COVID-19 Symptoms


Symptom	Key Snack Characteristics	Good Snack Examples	What to Avoid
Sore Throat	Soft, soothing, and easy to swallow; can be warm or cold.	Yogurt, smoothies, warm broth, popsicles, applesauce, ice cream.	Dry, crunchy, or acidic foods like crackers, citrus fruits, spicy foods.
Nausea	Bland, low-fat, and easy to digest; often simple carbs.	Bananas, toast, crackers, clear broths, applesauce, scrambled eggs.	High-fat, greasy, or spicy foods; strongly flavored items.
Loss of Taste/Smell	Bold textures, strong flavors, and varied temperatures.	Nuts, spicy hummus, chutneys, plain Greek yogurt with sharp fruits, avocado toast.	Bland, single-texture foods that can be unappealing without flavor.
Fatigue	Energy-dense, protein-rich snacks that require minimal preparation.	Greek yogurt with berries, nuts and seeds, energy bars, protein smoothies.	Simple sugary snacks that cause energy crashes; heavy, large meals.

Staying Hydrated and Fueling Up for Recovery

Beyond just snacks, maintaining fluid intake is one of the most critical aspects of recovering from COVID-19. Dehydration can exacerbate fatigue and other symptoms. Electrolyte-rich drinks like coconut water or rehydration solutions are excellent. Herbal teas with honey can also provide comfort and hydration.

For those with low appetite, focusing on frequent, small snacks throughout the day is more effective than trying to eat large meals. Choosing high-protein and high-calorie snacks can help prevent muscle and weight loss. Simple, ready-to-eat options like pre-packaged cheese and crackers or high-protein yogurt make it easier to get nourishment when energy is low. Stocking up on these items can reduce the burden of cooking and meal preparation during your illness.

Conclusion

Choosing the right snacks is an essential part of managing COVID-19 symptoms and supporting your body's recovery process. By focusing on nutrient-rich, easy-to-prepare options, you can ensure your body has the energy and immune support it needs to heal. Adapt your snack choices to your specific symptoms—whether a sore throat, nausea, or loss of taste—to maximize comfort and nourishment. Prioritizing hydration and small, frequent snacks will help you stay on the path to a faster recovery.

Disclaimer

The information in this article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment related to COVID-19 or other health concerns.

Frequently Asked Questions

For a sore throat, focus on soft and smooth snacks that are easy to swallow. Good options include plain yogurt, applesauce, smoothies made with soft fruits like bananas, and warm broths. Popsicles can also help soothe and numb the throat.

If you are experiencing nausea, stick to bland, low-fat foods. Try simple crackers, toast, rice, or bananas. Clear broths and applesauce are also good choices as they are gentle on the stomach.

Yes, nuts and seeds are excellent snacks for COVID recovery. They are packed with protein and healthy fats that provide energy and support immune function. They are also good for those with a compromised sense of taste, as their strong texture can be stimulating.

If you have a low appetite, focus on frequent, small, energy-dense snacks rather than large meals. High-protein yogurt, nuts, seeds, and protein smoothies are great choices. Easy-to-eat options like cheese and crackers or energy bars are also useful.

Yogurt, especially Greek yogurt, is a beneficial snack when you have COVID. It contains probiotics that support gut health and immunity. Its smooth texture is also soothing for a sore throat, and it provides a good source of protein.

Staying hydrated is crucial. Drink plenty of water, but also include electrolyte-rich options like coconut water or broths. Warm herbal teas with honey can also be very soothing and help with congestion.

If your sense of taste is diminished, experiment with strong textures and bold, distinct flavors. Try incorporating strong-smelling herbs, spices like ginger, or sharp flavors from items like chutneys, pickles, or lemons.