Keto Comfort Foods For When You're Sick and Don't Feel Like Cooking

/

I'm sick right now. It's not Covid -- it's just a freaking cold -- but I can't breathe, I'm sneezing my brains out, I'm sitting at my desk with a roll of toilet paper in front of me because tissues are too hard on my nose, and I'm moderately hungry.

I'm craving matzo ball soup which, while delicious and comforting, is not keto.

I started thinking about what comfort foods I can eat to not only make me feel better emotionally, but will help my body to heal and, most importantly, I that I can either just pull out of the pantry, have delivered, or make with very minimal cooking.

I tried googling "keto comfort foods when you're sick" and was shocked to see articles suggesting homemade keto lasagna, chicken bites in chipotle bacon, and cauliflower mac and cheese.

Are they kidding??

I have zero desire to make a shopping list and order groceries, or infect everyone by taking my germy self to the grocery store.

I want wrap myself in a cozy blanket, snuggle with my pug, and binge watch Below Deck Mediterranean between coughing attacks and blowing my nose.

I do not want to spend time in the kitchen.

Scratch that. I'll spend a TINY bit of time in the kitchen but that's about it.

So here is my REALISTIC version of keto comfort foods to nourish you while you're sick that don't require hours of chopping, prepping veggies, and cooking.

This post may contain affiliate links for your convenience. This means if you make a purchase, I will receive a small commission at no extra cost to you. For more information, see my disclosures here.

keto comfort foods
 

Keto comfort foods from the pantry. No cooking is required.

I highly encourage you to keep some of these items in stock at all times because we obviously never know when our adorable toddler family members will hug us and spread their cute little germs. Or worse, if your icky co-worker sneezes without covering their mouth and infects half the office.

Dr. Kellyann Bone Broth

I always keep a box of this bone broth on hand!

Bone Broth

Warm liquids, like bone broth, are usually appealing and soothing when you're sick, especially when you don't have much of an appetite. Bone broth keeps you hydrated, has amino acids to help fight inflammation, and contains electrolytes from the sodium in the broth. The nutrients in bone broth are easily absorbed by the body.

Consider adding herbs, spices, or even horseradish to your bone broth to make it more flavorful.

When you're sick is probably not the time to make homemade bone broth (though I love this recipe).  If you're sick and need bone broth STAT choose store-bought liquid or powdered bone broth that can be ordered through Instacart or even on Amazon.

Popular liquid or powdered bone broth:

 
keto protein shake

A keto protein shake can feel soothing on a sore throat, and give you important nutrients when you’re sick.

Keto-Friendly Protein Shakes

A keto protein shake is a good source of protein if a big meal doesn't sound appealing. and a cold, creamy shake will feel good on a sore throat.

Protein shakes deliver easily absorbable protein, healthy fats, vitamins, and minerals. Protein helps the body create antibodies to fight infection and helps prevent fatigue. Your body needs even more protein than normal when you are sick.

Make your own keto-friendly smoothie if you have the supplies on hand  or use a packaged keto shake mix. Consider adding frozen berries for an added boost of nutrition and to make the shake cold and creamy.

Popular keto-friendly protein shake and smoothie mixes:

  • Iconic Low-Carb Protein Shakes contain 20 grams protein, no added sugar, are non-GMO, and have only 4 grams of net carbs. They have flavors such as Chocolate Truffle, Cafe Latte, and Cacao Greens. Iconic Protein Shakes are sold at some grocery stores, Walmart, and on Amazon

  • Quest Nutrition has bottled keto protein shakes and also powdered drink mix. Quest products are widely available at local stores and on Amazon. Their shakes have 20 grams of protein and only 2 grams of net carbs.

  • Atkins Nutritional Shakes are a popular brand and are available at most grocery and big box stores as well as on Amazon. Their Chocolate Milk Delight Flavor has 15 grams of protein and only 2 grams of net carbs.

 
 

Keto-Friendly Soups

A keto-friendly soup is a great meal option when you're not feeling well. There is a reason people crave chicken soup when sick!  Hot liquids help ease a stuffy nose, sore throat, and coughing. Soup tastes good, feels comforting, and is easily digested.

Keto soups can be purchased at a local grocery store  (consider Instacart delivery when you're sick!) or delivered from a local restaurant, but here are some shelf-stable and powdered soup mixes you can keep on hand in your pantry.

Popular keto-friendly shelf-stable soups or soup mixes:

  • Kettle & Fire offers shelf-stable keto soups that are high in protein and collagen. Try Mushroom Bisque, Broccoli Cheddar, Butter Curry, or Spicy Cauliflower. Find Kettle & Fire soups at most major grocery stores, big box stores, and Amazon.

  • Progresso has canned keto-friendly soups in flavors such as Creamy Cauliflower and Creamy Tomato.

Keto packaged soups are notoriously hard to find, but keep scrolling for my simple almost-no-cooking recipe that uses bone broth as a base.

 

Keto-Friendly Protein or Meal Replacement Bars

Sometimes a chewy or crunchy sweet protein bar can take the edge off hunger when you're not really feeling a big meal while sick. Keto protein bars provide protein, obviously, as well as vitamins, minerals, and healthy fats.  I always have a few boxes in my pantry for travel snacks, for an on-the-go meal, or when I'm sick.

Popular keto-friendly protein or meal replacement bars:

  • No Cow Vegan Keto Protein Bars come in lots of delicious flavors (Raspberry Truffle, Chocolate Chip Cookie Dough, and Peanut Butter Chocolate Chip, among others) and are loaded with 21 grams of protein. They have just 3 grams of net carbs, are high in fiber, and are gluten-free.

  • Think! Keto Protein Bars are super delicious and are a great snack when you're craving something sweet or if you don't have much of an appetite. They have 10 grams of protein, 4 grams of net carbs, and come in yummy flavors like Chocolate Peanut Butter Pie, Chocolate Mousse Pie, and Chocolate Peanut Butter Cookie Dough.

  • IQ Vegan Keto Protein Bars have 12 grams of plant-based protein and only 3 grams net carbs. They come in fruit flavors like Wild Blueberry, Banana Nut, and Lemon Blueberry.

 

Nuts.

Macadamia, pecan, walnuts, and cashews (or your favorite nuts) are tasty keto comfort food. Pair with some cubes of cheese for a simple snack.

 
 
electrolyte powder

It’s important to stay hydrated when you’re sick. an electrolyte drink can help.

Keto-friendly electrolyte drinks.

It is so important to hydrate when you're ill. Be sure to drink lots of water and consider using at least one keto-friendly hydration drink per day. I like Nuun Immunity Support (this is what I often drink while working out) or the raspberry-lemon Keto K1000 Electrolyte Powder.

 

Tea

Tea, especially green tea, is an immune booster that contains antioxidants. Hot or cold tea will help keep you hydrated and feels soothing on a sore throat.

 

Keto comfort foods from the fridge or freezer.

Ideally if you're sick you can just grab some keto-friendly grab-and-go comfort foods right from your fridge.

Almost every grocery store delivers food within a few hours so having the sniffles (or worse!) is no excuse to sit at home wishing you had a ripe avocado or eggs to scramble for an easy keto comfort meal.

Order keto-friendly groceries through Instacart, DoorDash, Walmart+, Amazon Fresh, Target, or one of many other grocery delivery services. If you haven't ordered groceries online or through an app yet, now is a perfect time.  It's as simple as googling your favorite local store and clicking on their ORDER GROCERIES option.

 

Hard-boiled eggs.

Eggs are easy to digest, a good source of protein, and you can easily mash them with a fork and mix with a spoonful of mayo for a comforting egg salad.

 

Guacamole.

Keep Wholly Guacamole singles on hand or your local store's pre-packaged guacamole. Microwave some bacon or use low-carb veggies or pork rinds for quick and tasty dippers.

 
 

Cheese.

Cheese slices, cubes, or sticks are easy to grab and enjoy when you're feeling under the weather. Keep a few types of your favorite cheeses on hand, like mozzarella, cheddar, gruyere, gouda, or pepper jack. Cheese is the ultimate rich, creamy comfort food.

 

Greek yogurt parfait.

Top a scoop of whole-fat Greek yogurt with frozen or fresh berries and sprinkle with chopped walnuts or pecans.

 

Keto frozen meals.

I prefer cooking my own keto meals, but I always like to keep one or two frozen keto entrees on hand for when I'm sick or just want a quick meal with zero effort.

Popular keto-friendly frozen meals:

  • Realgood brand keto meals or snacks. This is my go-to brand for high protein, low-carb frozen entrees when don't want to cook. They have tons of delicious keto-friendly options like Grande Chicken Enchiladas,   Cauliflower Mash and Braised Beef Bowl, or  Bacon-Wrapped Stuffed Chicken Cordon Bleu.  Realgood even offers keto breakfast sandwiches and breakfast bowls.

  • Atkins brand frozen meals. You can count on Atkins for low-carb frozen entrees, sides, and treats.  Try Bacon Cheddar Cauliflower Bake, Meatloaf with Portabella Mushroom Gravy, or Crustless Chicken Pot Pie.

  • Healthy Choice Power Bowls. If you don't have any on hand and need to order through Instacart, just double check the carb count. Healthy Choice has several bowls with cauliflower rice as a base, like Chicken Marinara with Cauliflower Rice, Cajun-Style Chicken and Sausage, or Spicy Beef Teriyaki.

  • Healthy Choice Simply Steamers. Look for the varieties that use cauliflower rice because these will be the lowest in carbs. Try Chicken Tikka Masala, Grilled Chicken Pesto & Vegetables (I'm a fan of this one!), or Chicken & Vegetable Stir-Fry.

  • Jimmy Dean Simple Scrambles. These are low-carb tasty egg bowls with bacon and/or sausage.

  • Kevin's Natural Foods are in the refrigerator section, not the freezer, but I love these heat-and-serve meals. Kevin's foods are paleo, meaning no grains, no dairy, no refined sugar, and no artificial anything. They have lots of delicious flavors like Korean BBQ Style Chicken, Thai Style Coconut Chicken, or Peppercorn Steak Tips. I serve these with cauliflower rice or cauliflower mash for dinner quite often on busy days.

 
keto tomato soup

Check your freezer for keto-friendly leftovers.

I try to always stock my freezer with leftover that I can grab and reheat for a simple meal. If you're sick and in need of comfort food check your freezer to see if you have any proteins, veggies, or keto treats on hand for a quick snack or meal.

If you're feeling up to doing a little cooking, check out the "Easy Keto Comfort Foods to Make When You're Sick" section below.

 

Related: I saw Souper Cubes on Shark Tank and these unique silicone containers are how I store all my leftovers, including soups and bone broth. Read all about Souper Cubes!

 

Restaurant takeout keto comfort foods.

Feeling sick is the perfect reason to order restaurant takeout. Gone of the days when to-go pizza was the only delivery option. Now, most restaurants will deliver either with their in-house staff or through services like Door Dash, Grub Hub, or Uber Eats.

When choosing keto restaurant food look for things like healthy proteins (beef, salmon, chicken, shrimp), hearty soups, or salads loaded with cheese, eggs, avocado, and your favorite dressing. Burgers are always a good option, but remember to ditch the bun and side of fries if you feel up to eating one.

Chain restaurants that offer keto-friendly options:

 

RELATED: Check out these Keto Restaurant Guides for what to order next time you want a low-carb meal.

 

Easy keto comfort foods to make when you're sick.

If you're feeling up to a tiny bit of cooking, here are some easy meals you can cook for yourself without a recipe. My personal rules for cooking when I'm sick are it must be super easy, fast, and not much clean-up. I do not want to haul out measuring cups and spoons or any special cooking gadgets or equipment.

Scrambled eggs.

I always want scrambled eggs when I'm sick (I use this recipe) because they are super creamy and comforting. Serve with keto-friendly bread (I like this one and keep a loaf in the freezer) or sliced avocado.



Egg, Salmon, or Tuna Salad.

Egg salad, salmon salad (made using canned salmon or salmon in a pouch), or tuna salad always seem comforting and take just a minute to mix together.

Keto vegetable cream soup.

Have bone broth and some low-carb veggies on hand? You can whip up a tasty, keto-friendly soup in under 30 minutes.

This is my favorite no-fuss, no-measuring, recipe:

  • saute some chopped onion in butter or olive oil over medium-high heat

  • when soft add a clove or two of garlic

  • add a few handfuls of low-carb veggies like broccoli, cauliflower, mushrooms, or a combo of your favorites

  • saute for a few minutes, then add a pinch of salt and some freshly-cracked pepper

  • add a quart of bone broth (I default to chicken, but beef works well with mushrooms)

  • add any herbs or spices you like

  • bring to a boil, then turn the heat to medium-low and simmer for 15-20 minutes

  • stir in 1/2 to 1 cup of heavy cream or canned full-fat coconut milk

  • Puree if desired, or leave the veggies intact. (I like pureed soup when I'm sick)

  • Enjoy!!

 

I hope this list of realistic keto comfort foods for when you’re sick and don’t feel like cooking helps. Keep that freezer stocked with leftovers, your pantry filled with bone broth, keto bars, and an electrolyte drink for those times you get sick, want to eat well, but don’t want to cook. And don’t forget Uber Eats if you need to treat yourself!

Wishing you lots and lots of good health!

—The Keto Minimalist