What Do Portuguese People Eat When Sick? The Comforting Cures of Home

December 14, 2025 •

3 min read

In Portugal, the universally acclaimed chicken soup, Canja de Galinha, is the first and foremost remedy offered to anyone feeling under the weather. Learn exactly what Portuguese people eat when sick, from this restorative broth to other simple, nourishing dishes and healing drinks.

Quick Summary

A guide to the traditional foods and remedies used in Portugal for mild sickness. It explores the importance of classic chicken soup (Canja), simple boiled dishes, and soothing drinks.

Key Points

Canja de Galinha: The classic Portuguese chicken soup, made with shredded chicken and rice or small pasta, is the most common remedy for illness.
Gentle Foods: Meals for the sick are typically simple and easily digestible, such as clear vegetable soups or plain boiled rice with grilled protein.
Hydrating Teas: Soothing teas are popular for cold and flu symptoms, with variations including lemon, honey, ginger, and cinnamon.
Boiled Dishes: Simple boiled meals like codfish with vegetables (Bacalhau com Todos) provide substantial protein and nutrients without taxing the digestive system.
Traditional Remedies: Older home remedies like Gemada (raw egg yolk and sugar) for sore throats and Xarope de Cenoura (carrot syrup) for coughs are also part of the tradition.
Nutrient-Focused Cooking: Portuguese sick food emphasizes simple cooking methods like boiling to maximize nutrient retention and create gentle meals.
Comfort Through Tradition: More than just food, these recipes are acts of care passed down through generations, embodying warmth and comfort.

The Ultimate Cure-All: Canja de Galinha

Canja de Galinha is a traditional Portuguese chicken soup renowned for its healing qualities. It is prepared with shredded chicken, rice or small pasta (massa pevide), and a clear, savory broth. Some variations may include mint (hortelã) for aroma or chicken giblets (miúdos) for added nutrition. This soup's gentle warmth and simple ingredients make it effective for soothing sore throats, settling upset stomachs, and providing easily digestible energy.

Canja: The Basic Steps

Boil chicken with aromatics to make broth.
Shred chicken and add rice or pasta to the strained broth.
Garnish with mint before serving.

More Simple and Nourishing Foods

Besides canja, other simple and gentle dishes are common during illness in Portugal:

Vegetable Soups (Creme de Vegetais): Smooth, blended soups with ingredients like potato, carrot, and onion offer easily digestible nutrients.
Boiled Fish and Vegetables (Bacalhau com Todos): Boiled cod with potatoes, carrots, and cabbage provides protein and vitamins in a simple, low-fat preparation.
Plain Rice (Arroz Branco): Often served with a little olive oil or as a side, plain rice helps soothe an upset stomach.

Traditional Drinks and Remedies

Soothes drinks and home remedies are also important:

Lemon Tea with Honey (Chá de limão com mel): This popular tea often includes ginger and cinnamon for added benefits, offering vitamin C and soothing warmth.
Carrot Syrup (Xarope de Cenoura): Made by layering carrots with brown sugar, this homemade syrup is a natural remedy for coughs.
Gemada: An older remedy for sore throats, it consists of raw egg yolk whisked with sugar.

Comparison of Portuguese Sick Day Foods


Feature	Canja de Galinha	Creme de Vegetais	Boiled Fish & Vegetables
Primary Function	Overall comfort, rehydration, and nourishment.	Light, gentle nutrition, very easy to digest.	More substantial protein and nutrient boost.
Key Ingredients	Chicken broth, shredded chicken, rice or pasta.	Potato, carrot, onion, olive oil.	Codfish, potatoes, carrots, cabbage, olive oil.
Ease of Digestion	Very high, especially without the fat.	Excellent, as it's blended smooth.	High, as ingredients are simply boiled.
Target Symptoms	Colds, flu, sore throat, upset stomach.	General weakness, lack of appetite.	Post-illness recovery, when appetite returns.
Cultural Significance	The quintessential Portuguese remedy.	A common part of the daily diet, also for convalescence.	A classic, healthy option for a light meal.

The Power of Tradition and Simplicity

Portuguese sick-day cuisine emphasizes simple, nourishing ingredients prepared gently, often through boiling or simmering. This approach ensures easy digestion and nutrient retention. The use of natural herbs and spices like mint, cinnamon, and ginger reflects a long-standing understanding of their medicinal properties. These traditional preparations are a reflection of care and are passed down through families.

The Enduring Comfort of Home

Portuguese sick food is deeply tied to home and family, offering comfort and nourishment through time-tested recipes like Canja de Galinha and lemon tea. These meals are more than just sustenance; they are expressions of care and tradition, providing a sense of warmth and security during illness.

For more authentic Portuguese recipes and food culture, consider exploring resources like Taste Porto.

Conclusion

Portuguese remedies for sickness focus on simple, nourishing foods like Canja de Galinha, vegetable soups, and boiled dishes, complemented by soothing homemade drinks. This traditional approach prioritizes easily digestible nutrients and comforting warmth, rooted in generations of home cooking and care. A simple, heartfelt meal is a core part of the Portuguese way to recover.

Frequently Asked Questions

The most popular food is Canja de Galinha, a traditional chicken soup made with chicken, rice, or small pasta, and often flavored with mint. It is known for its light, nourishing, and comforting properties.

The simple, clear broth helps with hydration and provides essential nutrients. The warmth soothes sore throats and congestion, while the chicken and rice offer easy-to-digest protein and carbohydrates for energy.

Yes, other options include simple boiled dishes like Bacalhau com Todos (codfish with vegetables) and plain rice served with lightly grilled chicken or fish. These meals are simple and easy to digest.

Gemada is a traditional remedy made from raw egg yolk and sugar, used primarily for sore throats. While it was once very common, its use has declined due to concerns about consuming raw eggs.

Popular beverages include a warm tea with lemon, honey, and sometimes ginger and cinnamon. A homemade carrot syrup, Xarope de Cenoura, is also used for coughs.

Caldo Verde is a very popular and comforting soup in Portugal, made with kale, potatoes, and chorizo. While it's a great comfort food, Canja is specifically known and prepared as the go-to meal for illness, especially for milder sickness and upset stomachs.

Garlic is a common flavoring in many Portuguese dishes, including the broth for canja. Other ingredients like lemon, honey, and ginger are frequently used in teas for their perceived immune-boosting and anti-inflammatory properties.