Comfort food can still be healthy, here’s proof

Who says your favorite comfort foods can’t be loaded with healthy fiber, protein, and cheesy goodness? Or that a warm, hearty meal can’t satisfy with meat-free alternatives?   

With a few better-for-you swaps, you can enjoy all your favorite comfort-food classics from around the globe, says Denver-based registered dietitian Beth Jauquet. These tweaks are simple, tasty, and perfect for the season ahead.  

You’re craving: Butter chicken with naan  

Known for its rich, velvety sauce, this Indian staple is a true comfort food. To keep it on the healthier side, use olive or avocado oil (two heart-healthy fats) instead of butter and opt for a low-sodium tomato sauce as your base. Swap heavy cream for coconut cream or plain yogurt, which still gives you a smooth texture with less saturated fat. Serve with whole-wheat naan or brown rice to add fiber and balance the richness.  

You’re craving: Grilled cheese & tomato soup  

Few meals are more like a warm hug than gooey grilled cheese paired with a steamy bowl of tomato soup. To make this classic healthier, swap white bread for whole-grain bread or seeded bread, which adds filling fiber. Jauquet likes Swiss cheese, one of the lowest-sodium melting cheeses. Part-skim mozzarella is another good melting cheese that is lower in saturated fat and calories than its full-fat counterpart. Add slices of tomato, spinach, and avocado for extra nutrients.   

For the soup, go with a low- or no-sodium option, or make your own using canned tomatoes, plain Greek yogurt, and dried herbs for big flavor with less salt.  

You’re craving: Pho (Vietnamese beef noodle soup)  

A steaming bowl of pho brings deep flavor and cozy comfort in every bite. You can make it healthier by choosing a low-sodium beef or chicken broth and loading up on herbs like basil and cilantro. For an added nutrient boost, toss in bean sprouts, mushrooms, carrots, broccoli, or spinach for filling fiber, and vitamins and minerals. For protein, use thin slices of lean sirloin, shrimp, or tofu. And instead of white rice noodles, try brown rice noodles — they offer more fiber and a nuttier flavor while keeping the dish just as satisfying. Finish the dish with a squirt of fresh lime juice.    

You’re craving: Chicken & waffles  

Did you know this Southern-style classic has deep roots as a Pennsylvania Dutch staple?  Along with sweet and savory flavors, the pairing packs calories from fat, salt, and the deep fryer. To make it healthier, begin with whole-wheat or cornmeal waffles and use pan-fried, air-fried, or baked skinless chicken, Jauquet suggests. For sauce, make your own vegetable-based gravy or stick to two tablespoons of 100% maple syrup. Serve with fresh fruit for added fiber.   

You’re craving: Matzo ball soup  

This classic deli favorite is the ultimate comfort food — warm, soothing, and full of nostalgia. To make a lighter version, start with a low-sodium chicken or vegetable broth and add plenty of colorful vegetables like carrots, celery, and spinach for extra nutrients. Use skinless chicken breast or thigh meat for lean protein, and try baking your matzo balls instead of frying to reduce added fat. You can also make the matzo balls with a mix of whole-wheat matzo meal for a little extra fiber — all the cozy flavor, just a bit healthier.    

Your healthy swap cheat sheet  

Make any favorite dish more nutritious with these simple, dietitian-approved swaps:  

• Choose low-sodium options for canned veggies, broth, and sauces. 
• Go whole grain with pasta, rice, and bread instead of refined versions. 
• Use plain Greek yogurt in place of mayo or sour cream. 
• Add beans, lentils, or mushrooms to replace some (or all) of the meat in recipes like chili, Bolognese, or stir-fry. 

Website last update 01/15/2026