Keto Comfort Foods When Sick: PLUS 5 Steps to Recovery [2023]

It is a known fact that sick people need special attention, especially when it has to do with what they eat. And it does not matter that they are on a special diet like keto.

Why you may ask? The answer is simple!

When people are sick, they sometimes crave things they don’t usually eat—these things they want to fall under the category of comfort food. There are many of them. But unfortunately, a large number are not keto compliant. However, some are.

Pointing out the keto-compliant comfort meals a person on the keto diet can have is the main aim of this article. 

But you can’t get that by just reading the introduction. So, keep on reading.

Keto Comfort Food When Sick

Comfort foods don’t have a particular definition. They exist, and try as we may; we still need them on those long cold nights.

What are we saying?

In essence, there are many things that you have to kiss goodbye on a keto diet. Many more meal ideas cater to comfort food craving, especially on days when you’re sick. 

Fortunately, we know a number of them. To help you get through those cravings with your ketosis intact, we have included a number of them below. So, let’s go.

Zucchini Lasagna

This tasty meal is a keto revamp of the famous pasta lasagna. The only difference is that instead of using pasta, which is high in carbs, you use zucchini. By doing this, the flavor of the meal is retained. It also serves as comfort food, and you get to stay in ketosis. (ref. 1)

Pizza Margherita

With a net carb rate of around 4g, this keto-friendly pizza recipe tops the list of comfort foods to eat when you’re sick. With a mixture of almond flour, cream cheese, and mozzarella cheese, this meal is both filling and tasty. With it, you won’t even miss your neighborhood pasta. (ref. 2)

Cauliflower Mac and Cheese

This comfort food uses the recipe of one of the most popular meals in the United States. The only difference is that pasta, which has many carbs, is substituted for cauliflower, which is very nutritious and tasty. (ref. 3)

Fried Chicken Tenders

When you make it traditionally, this meal is super tasty. But, it contains a lot of carbs because it makes use of breadcrumbs in its recipe. For keto, you’re going to dredge the chicken in pork panko and almond flour instead. You will also have to marinate them in dill pickle juice through the night.

With this recipe, the carbs can be as low as 1.1g.

Keto Pasta

Since pasta contains many carbs, it will be substituted with egg yolk and mozzarella cheese pasta. This pasta will be creamy and tasty. It will also be keto compliant and served with a side of garden sauce and marina sauce with no sugar. (ref. 4)

Lasagna Chicken

This easy-to-create meal makes use of chicken and cheese as its main ingredients. Instead of normal oil, it uses olive oil, and everything can be cooked in under 30 minutes. The taste will be just what you need to get over your sickness. (ref. 5)

Bacon Chips and Guacamole Dip

Keto recipes are very creative with traditional meals you’re going to miss. This particular snack uses baked bacon strips instead of corn tortillas as chips. The result is a tasty chip and guacamole that’s even better than the original. (ref. 6)

Chicken Bites in Chipotle Bacon

This comfort food is as the name says. It is chicken cut into pieces and wrapped in bacon. The best part about this snack is its smoky taste and flavor attack. (ref. 7)

Zucchini Parmesan Chips

You can’t miss potato chips too much with this tasty and keto-compliant alternative. 

What’s more?

The snack is creamy because of loads of cheese on top. Without a doubt, you’re going to love it. (ref. 8)

Chocolate Cherry Fat Bombs

Do you have a sweet tooth, and you crave something delicious while you’re sick? This particular snack takes care of it. We make it with a sweet combination of dark cherries and cacao. (ref. 9)

What to Eat When Sick With Common Illnesses on Keto

Now that you know the kind of comfort foods you can eat when you’re sick on keto don’t leave yet. 

Why? Because there’s more!

Certain meals are most suitable for a particular illness. Their purpose is to keep you refreshed and rejuvenated. Knowing them is important to a quick recovery, and they are mentioned below. 

To know them, you have to continue this journey with us.


When you’re sick with a cold, one of the best foods to make is bone broth. You can make it with a whole chicken, which can be eaten slowly eaten over time. The broth will be rich, and you can keep it in the fridge, and the Good news? You can make soup with your broth.

You can also add green veggies to your diet. This class of veggies contains very low carbs. They are also filled to the brim with minerals and vitamins. These two nutrients can help you recover very quickly when you’re sick. Examples of green veggies you can add to your diet are green peppers, cabbage, zucchini, and broccoli.


If you have the flu, you should consider including soups in most of your meals. 


That’s easy. The answer is because anything else may feel too heavy on your taste bud. Also, they are easy to make. You can make chicken broth to add to your soup in large quantities in your fridge.

You can supplement your soup with green vegetables. However, they have to be cooked well as your stomach may not be able to take them otherwise.

Sore Throat

Your best friend for sore throat on keto is hot lemon water with honey. This home remedy is not only sweet but also beneficial. Hot soup will also help, and taking hot water once every hour can help eliminate it. 

Another remedy you can explore is to add oregano oil to warm water and gargle. Spit out when you’re done. This will not affect your ketosis at all.


When you have a fever, the best thing to do is to go on a fast. By doing this, you can take a long rest. Fasting will also force your body to make use of the energy it usually uses daily. Using this conserve of energy will help your body speed up metabolism.

You can also rub your feet with a mixture of coconut oil and eucalyptus essential oil to break your fever. Wear socks to cover it up and sleep.

How to Stay on Keto While Sick

The worst thing about being sick on keto is that you can’t eat many comfort foods. Most of them contain large amounts of carbs that can kick you out of ketosis and cancel all your hard work. You don’t want that. So, when you’re sick on keto, you have to watch what you eat more than ever.

One of the few ways to stay on ketosis is to go on a fast. When you’re sick on keto with the flu or fever, the best thing to do is to go on a fast to retain the ketosis in your body. 

This doesn’t mean you shouldn’t eat if you’re hungry. After all, there are other methods to try. However, if you have chosen to fast, do so for 48-72 hours. This should be at the beginning of your fever. 

If you don’t want to fast, then drink a lot of water. This particular activity can help flush out the culprits from your system. It can also make you rejuvenated. 

For comfort food, go with bone broth if you crave something tastier. You can also drink aloe juice or drink lemon and ginger mixed with water to boost your immune system. 

Keep in mind that you don’t have to do all these things at once. Picking one or two is usually enough to tide you over. Through it, all, stick to your original diet since ketones are great for boosting your immunity.

If that’s not enough and you desire a complete procedure to take, keep reading.

3 Common Steps to Recovering from an Illness

By now, you should know that the best thing to do when sick on keto is to maintain your diet. This is because ketosis produces some ketones, which can help with your quick recovery. Nevertheless, if you need exact steps to follow, we are going to provide that.

1. Hydrate

The first thing you need to do when you realize that you’re sick is to drink water. Set your limit on one cup of liquid per hour. If you’re sicker, drink more. This will help you avoid dehydration. 

Take note that what you’re drinking does not necessarily have to be water. It can be a calorie-free beverage that will keep you refreshed. It will also help you stay in ketosis. 

2. Stay on Diet as much as possible

You need to stick to your original keto diet as much as possible.

Here’s why.

The food you’re already eating is beneficial to your immune system. As long as your body can tolerate it, there’s no reason why you should change it. If the problem is vomiting, diarrhea, or nausea, you can try using soups or casseroles to stop it. 

3. Cross Check any New Medication with Your Keto Team

If you’re getting an over-the-counter drug for your illness, you need to ensure it doesn’t have ingredients that will take you out of ketosis. That’s why you should double-check with your team to be sure.

You should also tell your doctor your needs at all times. This way, they can prescribe what goes well with your diet.


Finally, we are here, and it’s been such a great trip.

By now, we are sure you know what to eat when you’re craving a little bit of comfort food. You also learn how to deal with common illnesses that don’t need medications.

So, we are going to leave you with this advice. If, for any reason, you find yourself in the hospital and some medications are given to you, make sure to ask those that are sugar-free. If it’s impossible, them taking care of your health comes before staying in ketosis. Lastly, have fun, and we wish you a quick recovery.


  1. Can I take over-the-counter cold medications on keto? Many over-the-counter medications contain sugars or other carb-based fillers. Look for sugar-free alternatives or consult a pharmacist for keto-friendly options.
  2. How can I manage keto flu while being sick? If you’re experiencing keto flu symptoms while sick, focus on electrolyte-rich drinks and foods to alleviate the discomfort.
  3. Is it okay to skip meals when I have no appetite during illness? While it’s important to maintain nutrient intake, it’s okay to skip meals if you have no appetite. Focus on staying hydrated and consuming small, nutrient-dense snacks.
  4. Can I resume my regular keto diet after I recover from illness? Yes, once you’ve recovered, you can gradually resume your regular keto diet. Start by reintroducing keto-friendly foods and monitoring how your body responds.

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