6 Recipes for BRAT Diet

Brat Diet Friendly Recipes

In this article, we will share with you recipes for the brat diet. The BRAT diet is for those who experience problems such as indigestion, diarrhea, and gastroenteritis.

The diet is based on bananas, rice, apples and toast. The name of the diet consists of the first letters of these essential nutrients.

Watch the BRAT Soup Recipe Video


Here Are 6 Recipes for the BRAT Diet

You can also add tea and yogurt to these foods. Thus, you can make stomach ailments and diarrhea pass faster.

This diet may also be suitable for women who experience nausea in the first months of pregnancy. Pregnant women can talk to their doctor and follow this diet.

The primary purpose of this diet is not weight loss. The primary purpose is to find solutions to health problems with a healthy diet.

If you have problems such as vomiting and diarrhea, this diet aims to restore the water and minerals you have lost quickly.

If you have stomach or intestinal ailments, you need correct and natural foods that will not harm your stomach.

There are foods that you should not consume while following the BRAT diet. These are caffeine-containing drinks, alcohol, milk, carbonated mixtures, and processed, ready-made foods.

When following the diet, the primary purpose is not weight loss but regaining your old health, so stop the diet after your discomfort is over.

Ready-made foods can be found in the markets under the name of the BRAT diet. However, try not to consume these products.

The healthiest thing would be to prepare your meals home from foods you know the ingredients of. Here are recipes that you can make yourself at home while applying the brat diet:

Recipes for BRAT Diet

1. Single Ingredient Ice Cream (1 serving)

Recipes for brat diet

Recipes for brat diet – Banana ice cream recipe

Nutritional Facts

Calories: 210

Net Carb: 54g

Total Fat: 1g

Protein: 3g


2 bananas


This delicious brat diet ice cream recipe is only made with bananas. Take the 2 bananas you need to the food processor.

Stir until it forms a cream and freeze. Now, you have a delicious ice cream suitable for the BRAT diet.

2. Banana Bread (4 Servings)

Recipes for brat diet

Banana bread recipe

Nutritional Facts

Calories: 525

Net Carb: 116g

Total Fat: 3g

Protein: 9g


2 cups rice flour,

5 mashed bananas,

Half of a cup of apple sauce,

1/4 cup maple sugar,

Half of a teaspoon of baking soda,

1/4 teaspoon salt,

1 teaspoon of baking powder,

2 eggs


Put 2 cups rice flour, 5 mashed bananas, half of a cup of apple sauce, 1/4 cup maple sugar, half of a teaspoon of baking soda, 1/4 teaspoon salt, 1 teaspoon of baking powder, 2 eggs in a bowl and thoroughly mix them.

Bake in the oven preheated to 350 degrees for 40 minutes. Depending on your oven, this period may be longer or shorter. Check back often.

3. Brat Soup (5 Servings)

Recipes for brat diet

Recipes for brat diet – Brat soup recipe

Nutritional Facts

Calories: 73

Net Carb: 6g

Total Fat: 1g

Protein: 9g


67.63 fl oz – 2 liters of water

5-6 tablespoons of rice

1.5 cups of plain Greek yogurt,

1 egg

1 tablespoon all-purpose flour


Pour 67.63 fl oz of water (2 liters into a medium-sized saucepan. Add 5-6 tablespoons of rice to it. Cook on low heat until the rice is soft.

Pour 1.5 cups of yogurt, 1 egg and 1 tablespoon of flour into another bowl. Whisk it well and make sure that the flour does not clump together.

Take a spoonful of rice water cooked on the stove and pour it into the yogurt mixture. Then, add a few more spoons.

Carefully pour the yogurt mixture in the form of a thin string over the rice cooked on the stove and mix it. After adding all the yogurt, mix it until it boils.

Then, if you wish, add a small amount of dried mint and salt. Continue cooking on the stove for a few more minutes. If the consistency becomes too thick at this stage, you can add water.

4. Potato Toast (1 Serving)

Recipes for brat diet – Potato toast recipe

Nutritional Facts

Calories: 280

Net Carb: 55g

Total Fat: 2g

Protein: 11g


1 medium potato

2 toasted whole wheat bread


With its low fiber, the potato is one of the essential elements of this diet. You should boil the potato and add some salt if preferred.

You can also mash boiled potatoes and consume them. This recipe will be good for your gut. Or boil 1 medium potato and prepare a meal by placing it between 2 slices of toast.

5. Homemade Applesauce (1 serving)

Recipes for brat diet

Recipes for brat diet – Homemade applesauce

Nutritional Facts

Calories: 189

Net Carb: 50g

Total Fat: 1g

Protein: 1g


2 apples


It is straightforward to prepare apple puree, one of the most delicious recipes for the BRAT diet.

Peel the apple and remove the cores.

Chop coarsely.

Cook in steam or 2-3 tablespoons of water until soft.

Then mash it with the juice. You can add some cinnamon if desired.

Boiling fruits and vegetables with plenty of water causes vitamin loss and excessive watering of the puree. Steaming is the best solution.

Want to sugar free? Here is a sugar free version of applesauce recipe.

6. Egg Muffins

Recipes for brat diet

Recipes for brat diet – Egg muffin recipe

Nutritional Facts

Calories: 227

Net Carb: 27g

Total Fat: 6g

Protein: 17g

Ingredients: 1 serving

1 egg

1 egg white

pepper to taste

1 whole wheat English muffin 

1 tbsp low-fat shredded cheddar cheese

Instructions: Prep time 5 minutes – Cook time 10 minutes

Step 1:

Start by preheating your oven to 350 F

Step 2:

In a small bowl, whisk together your egg and extra egg white. Continue by getting a nonstick cooking skillet and some olive oil cooking spray. 

Step 3:

Add your eggs to the skillet and scramble your eggs until done. Season with pepper or any dried seasoning, such as oregano, if desired. 

Tip: Don’t overcook the eggs, as you will transfer them to the oven to finalize cooking.

Step 4:

Cut your whole wheat muffin in half and carefully, using a spatula, transfer your egg mixture to your whole wheat muffin. Continue by sprinkling the low-fat cheddar shredded cheese on top of the egg mixture.

Step 5:

Transfer your whole-wheat egg muffins to a nonstick flat pan and bake for about 5 minutes or until desired and you see the cheese has melted. Voila! Enjoy this easy and yummy breakfast.

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