Recipes Made Simple: High-Protein After Gastric Sleeve (2026)

After bariatric surgery, protein isn’t just a nutrition box to check, it’s how you heal, stay full, and protect muscle while the scale moves. When people say high protein after surgery, they usually mean building meals and snacks around protein first, then adding small amounts of low-carb sides that sit well. Are you ready for Recipes Made Simple: High-Protein After Gastric Sleeve (2026)?

Most plans land around 60 to 100 grams of protein per day, but your surgeon or dietitian’s goal is the one that counts. In this post, you’ll find sugar-free, low-carb, bariatric-friendly recipes with measured ingredients and step-by-step directions, so you can hit your protein target without guesswork.

Quick safety note before you cook: chew well, eat slowly, and stop when you feel satisfied. Only try new foods if your current post-op stage allows them and keep portions small while you learn what your stomach tolerates.

How to Make the Perfect Bariatric-Friendly Meal (High Protein, Sugar Free, Low Carb)

A bariatric-friendly plate doesn’t need fancy rules. Think of it like building a sturdy house: protein is the foundation, low-carb veggies are the walls, and a little healthy fat is the paint that makes it enjoyable.

Use this simple formula before you cook (and before you portion):

1. Start with lean protein (your main focus).
2. Add low-carb veggies for volume and fiber, if your stage allows.
3. Add a small amount of fat or sauce for moisture and flavor.
4. Keep portions small and eat protein first, then veggies.

Two quick habits make a big difference: prep protein ahead, and keep meals moist. Dry food is the enemy of comfort post-op.

Also, follow your team’s hydration rules. Many bariatric plans say don’t drink with meals (often stopping 30 minutes before and waiting 30 minutes after). If that’s your instruction, stick with it, it helps food sit better and keeps you from “washing down” bites too fast.

Portion, texture, and protein targets made simple

Portions change a lot by stage, and your plan comes first. These ranges are common in bariatric meal planning, and they give you a starting point for building recipes without guessing.

Practical portion ranges (per meal):

• Protein: about 2 to 4 oz (start closer to 2 oz in earlier stages, work up as tolerated)
• Non-starchy veggies (if allowed): about 1 to 4 tablespoons early on, up to 1/4 to 1/2 cup later
• Sauce or healthy fat: about 1 to 2 teaspoons (enough to keep food moist, not heavy)

If you track protein grams instead of ounces, a simple goal per meal is often 20 to 30 grams of protein, depending on your daily target and how many times you eat. When in doubt, hit your protein and stop when you feel satisfied.

Texture tips that make meals sit better

Dry, tough food can feel like a traffic jam in your stomach. Moist, tender foods tend to go down easier.

• Pick moist cooking methods: slow cooker, Instant Pot, poaching, baking in sauce, simmering in broth.
• Shred, chop, or mince: smaller pieces can be easier to handle than big bites.
• Add moisture on purpose: stir in Greek yogurt, cottage cheese, ricotta, broth, or a spoon of low-sugar marinara.
• Use “soft protein” ideas for sensitive days: egg salad (made with Greek yogurt), tuna salad, ricotta bowls, cottage cheese with seasoning, flaky fish.

Sauce ideas that stay sugar-free and low carb

• Greek yogurt “sour cream”: Greek yogurt + salt + garlic powder + lime or lemon.
• Protein-boosted marinara: low-sugar marinara + blended cottage cheese (creamy and higher protein).
• Warm broth drizzle: a few tablespoons over chicken or turkey to soften each bite.
• Salsa: quick moisture with almost no carbs (watch for added sugar).

Signs it’s too dry (and what to do fast)

Sometimes you don’t notice dryness until the first bite. Here’s how to spot it and fix it without starting over.

Signs it’s too dry:

• You need a drink to swallow (especially if you’re told not to drink with meals).
• Food feels “stuck” or heavy after a couple bites.
• You’re chewing forever and still feel like it won’t break down.
• Meat looks stringy or crumbly instead of tender.

Quick fixes (pick one):

• Add 1 to 2 tablespoons warm broth and stir.
• Add 1 tablespoon salsa to each serving.
• Add 1 tablespoon Greek yogurt (plain) and season it.
• Mix in 1 to 2 tablespoons cottage cheese for extra protein and creaminess.
• Reheat with a splash of broth or marinara, heat brings moisture back.

Meal prep that actually helps (not more work)

• Cook a “base protein” once: shredded chicken, browned lean ground turkey, baked salmon.
• Portion into small containers right away, so you don’t accidentally overserve.
• Keep 2 to 3 sauces ready, a yogurt sauce, salsa, and low-sugar marinara covers most meals.
• If you’re in a soft stage, chop or shred before storing. Texture is easier to manage when it’s already prepped.

Shopping list staples for bariatric high-protein cooking

A frugal bariatric kitchen is built on cheap proteins, simple dairy, and a few “save the meal” pantry items. If your budget is tight, focus on foods that can become 3 to 5 different meals.

Budget-friendly proteins

• Eggs
• Canned chicken
• Rotisserie chicken (buy once, use all week)
• Tuna (cans or pouches)
• Shrimp (frozen bags go far)
• Salmon (frozen fillets are often cheaper than fresh)
• Lean ground meat (turkey, chicken, or beef)

High-protein dairy (great for moisture and texture)

• Part-skim ricotta
• Cottage cheese
• Plain Greek yogurt
• Shredded cheese (buy blocks and shred if you want to save more)

Sauces, seasonings, and “make it taste good” basics

• Low-sugar marinara
• Spices you’ll actually use: garlic powder, onion powder, paprika, chili powder, Italian seasoning, taco seasoning (check for sugar)
• Salt and pepper (simple, but it matters)

Low-carb veggies that work in a lot of recipes

• Zucchini
• Cauliflower (rice or florets)
• Peppers

Sugar-free and low-carb add-ins for snacks and desserts

• Sugar-free pudding mix
• Almond flour
• Chia seeds
• Approved sweetener (your choice, just pick one you like and stick with it)

Frugal buying tips (without sacrificing protein)

• Choose rotisserie chicken for speed: shred it, freeze portions, use it in bowls, soups, and casseroles.
• Use canned chicken and tuna for “emergency meals”: mix with Greek yogurt, add seasoning, eat with cucumbers or in lettuce cups.
• Buy bigger tubs of Greek yogurt and cottage cheese: the cost per serving is usually lower than single cups.
• Stretch ground meat with finely chopped peppers or riced cauliflower, it keeps meals moist and lowers cost per portion.

Quick swaps that keep meals low carb and sugar-free

When you’re converting comfort food, swaps keep it familiar without the crash.

• Greek yogurt for sour cream (same tang, more protein)
• Cauliflower rice for rice
• Lettuce cups for tortillas or buns
• Ricotta or cottage cheese to thicken sauces instead of flour
• Sugar-free sweetener instead of sugar in puddings and no-bake treats

If you want one “rule” that works in every stage, make it this: protein first, always. Everything else is optional and only added if it sits well for you.

High-Protein Breakfast and Snack Recipes Bariatric Patients Can Tolerate

Breakfast and snacks can feel tricky after bariatric surgery because your stomach wants small, soft, and moist, but your body still needs protein. The recipes below keep sugar-free and low-carb in mind, and they focus on gentle textures (tender eggs, creamy fillings, and bite-size portions). If a food doesn’t sit well yet, swap textures (more soft, less crunchy) and keep the portion tiny.

Learn to Cook: Omelette (basic bariatric method)

A tender, simple omelette that stays moist and folds into a small portion without turning dry.

Servings: 1
Prep time: 5 minutes
Cook time: 4 to 6 minutes

Ingredients

• 1 large egg
• 2 tablespoons liquid egg whites
• 1 tablespoon water
• 1 teaspoon butter (or olive oil)
• 1 tablespoon shredded cheddar cheese
• 1 tablespoon finely chopped spinach (optional)
• 1 tablespoon finely chopped mushrooms, sautéed until soft (optional)
• 1 tablespoon diced ham (optional)
• 1 pinch salt
• 1 pinch black pepper

Directions

1. Whisk the egg, egg whites, water, salt, and pepper for 20 to 30 seconds until very foamy.
2. Heat a small nonstick pan on low to medium-low, then melt the butter.
3. Pour in eggs and stir gently with a silicone spatula for 15 to 20 seconds, just until small curds form.
4. Stop stirring and let the eggs set. Tilt the pan so uncooked egg runs to the edges.
5. When the top looks slightly glossy (not wet), sprinkle cheese and add one filling combo (see ideas below) on half the omelette.
6. Fold the omelette in half, cover the pan, and cook 30 to 60 seconds to melt the cheese.
7. Slide onto a plate and rest 1 minute before eating.

Filling ideas (low-carb, bariatric-friendly)

• Spinach + cheddar
• Mushrooms + Swiss (or mozzarella)
• Diced ham + cheddar
• Spinach + mushrooms + a little cheese

Tip: Don’t overstuff. Aim for 2 to 3 tablespoons total filling so it folds clean and stays tender. For small portions, fold in half, then cut and eat only half now, save the rest for later.

Simple swaps

• Use lactose-free shredded cheese if dairy bothers you.
• Use 1 whole egg + 1/4 cup egg whites if you need more protein.

Sweet Pepper and Cheese Frittata

A moist baked frittata with peppers and cheese, boosted with Greek yogurt (or cottage cheese) for extra protein.

Servings: 4
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

• 6 large eggs
• 1/2 cup liquid egg whites
• 1/3 cup plain Greek yogurt (or blended cottage cheese)
• 1/2 cup diced sweet bell peppers
• 2 tablespoons finely diced onion (optional)
• 3/4 cup shredded cheddar (or Monterey Jack), divided
• 1 tablespoon butter (or olive oil)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 350°F.
2. Grease an 8-inch oven-safe skillet with butter and warm it over medium heat (or grease an 8×8 baking dish and skip the stove step).
3. Sauté peppers (and onion if using) for 3 to 4 minutes until softened.
4. Whisk eggs, egg whites, Greek yogurt, garlic powder, salt, pepper, and 1/2 cup cheese until smooth.
5. Pour egg mix over the veggies, sprinkle the remaining 1/4 cup cheese on top.
6. Bake 18 to 22 minutes until the center is just set (it should jiggle slightly, not slosh).
7. Rest 5 minutes, then cut into 4 squares.

Moisture tip: Pull it when it’s just set. Overbaking is what makes frittata dry.

Simple swaps

• Use blended cottage cheese instead of Greek yogurt.
• Add 1/4 cup diced ham for more protein (reduce peppers slightly if needed).

One Egg Parm and Roasted Pepper Omelet

A single-serve omelet that tastes “fancy” but stays soft, with parmesan and well-drained roasted peppers.

Servings: 1
Prep time: 5 minutes
Cook time: 3 to 5 minutes

Ingredients

• 1 large egg
• 3 tablespoons liquid egg whites
• 1 tablespoon water
• 1 teaspoon butter (or olive oil)
• 2 tablespoons jarred roasted red peppers, very well drained and chopped
• 2 tablespoons grated parmesan cheese
• 1 pinch salt
• 1 pinch black pepper

Directions

1. Pat roasted peppers dry with a paper towel, then chop small.
2. Whisk egg, egg whites, water, salt, and pepper until frothy.
3. Melt butter in a small nonstick pan over low to medium-low heat.
4. Add eggs, stir gently for 10 to 15 seconds, then let set.
5. When the top is slightly glossy, sprinkle parmesan and peppers on half.
6. Fold, cover 30 seconds, then slide onto a plate.

Simple swaps

• Use shredded mozzarella instead of parmesan for a milder taste.
• Swap roasted peppers for 2 tablespoons sautéed spinach (squeeze dry).

Broccoli, Tomato and Cheese Omelet

A quick omelet with soft broccoli and a little tomato, balanced with cheese for protein and comfort.

Servings: 1
Prep time: 7 minutes
Cook time: 4 to 6 minutes

Ingredients

• 1 large egg
• 2 tablespoons liquid egg whites
• 1 tablespoon water
• 1 teaspoon butter (or olive oil)
• 2 tablespoons very small chopped broccoli florets, pre-cooked
• 2 tablespoons seeded diced tomato
• 2 tablespoons shredded cheddar (or mozzarella)
• 1 pinch salt
• 1 pinch black pepper

Directions

1. Pre-cook broccoli until soft (microwave with a splash of water for 45 to 60 seconds, then drain well).
2. Whisk egg, egg whites, water, salt, and pepper until foamy.
3. Melt butter in a small nonstick pan over low to medium-low heat.
4. Cook eggs like a basic omelette. Add cheese, broccoli, and tomato to one side when the top looks slightly glossy.
5. Fold, cover 30 to 60 seconds, then serve.

Tip: Keep broccoli very soft and chopped tiny, tough florets can feel rough post-op.

Simple swaps

• Use cottage cheese (2 tablespoons) instead of shredded cheese for a softer bite.
• Swap tomato for 1 tablespoon diced roasted peppers if tomato is too acidic.

Hash Browns and Eggs (low carb version)

A low-carb “hash brown” made with zucchini or cauliflower, crisped in a small amount of oil, then topped with eggs.

Servings: 1
Prep time: 10 minutes
Cook time: 10 to 12 minutes

Ingredients

• 1 cup shredded zucchini (or 1 cup riced cauliflower)
• 1/4 teaspoon salt (for draining)
• 1 teaspoon olive oil
• 1 large egg
• 2 tablespoons liquid egg whites
• 1 tablespoon shredded cheddar (optional)
• 1 pinch black pepper
• Nonstick spray (optional)

Directions

1. Put shredded zucchini in a towel, sprinkle with 1/4 teaspoon salt, wait 5 minutes, then squeeze hard over the sink to remove water (squeeze again).
2. Heat a small nonstick pan over medium heat and add 1 teaspoon olive oil (or use a quick spray of nonstick plus 1/2 teaspoon oil).
3. Add zucchini and press into a thin 4 to 5-inch patty. Cook 4 to 5 minutes until browned.
4. Flip carefully and cook 3 to 4 minutes more until crisp and cooked through.
5. In a small bowl, whisk the egg and egg whites with pepper. Pour over the hash brown, cover, and cook 2 to 3 minutes until set.
6. Add cheese on top (if using), cover 30 seconds to melt, then serve.

Tip: The crisp comes from dry zucchini and a thin patty, not extra oil.

Simple swaps

• Use riced cauliflower and cook it 2 minutes first, then pat dry before crisping.
• Add 1 tablespoon diced ham on top after the eggs set.

Deviled Eggs (high protein snack)

Classic deviled eggs made creamy with mayo or Greek yogurt, perfect for a small protein-forward snack.

Servings: 6 (makes 12 halves)
Prep time: 10 minutes
Cook time: 12 minutes

Ingredients

• 6 large eggs
• 3 tablespoons mayonnaise (or plain Greek yogurt)
• 1 teaspoon yellow mustard
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 teaspoon paprika (for topping)

Directions

1. Hard-boil eggs (cover with water, bring to a boil, turn off heat, cover 10 minutes). Cool in ice water.
2. Peel, halve, and pop yolks into a bowl.
3. Mash yolks with mayo (or Greek yogurt), mustard, salt, and pepper until smooth.
4. Spoon or pipe filling into egg whites, then dust lightly with paprika.
5. Chill 20 minutes for the best texture.

Tip: For neat filling, use a zip-top bag. Fill it, snip the corner, and pipe.

Storage: Refrigerate in an airtight container up to 3 days.

Simple swaps

• Use half mayo and half Greek yogurt for a balanced flavor.
• Add a tiny pinch of garlic powder for extra savory flavor.

Crock Pot Overnight Oats (low sugar, higher protein)

A warm, gentle breakfast bowl with controlled carbs, made higher protein by stirring in protein at the end.

Servings: 4
Prep time: 5 minutes
Cook time: 2 to 3 hours on LOW (or overnight on WARM if your slow cooker runs low)

Ingredients

• 1 cup old-fashioned rolled oats
• 2 cups water
• 1 cup Fairlife milk (or unsweetened almond milk)
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon salt
• 1/2 cup plain Greek yogurt (stir in at the end)
• 2 scoops sugar-free vanilla or unflavored protein powder (about 50 to 60 g, stir in at the end)
• Sweetener to taste (start with 1 to 2 teaspoons)

Directions

1. Add oats, water, milk, cinnamon, vanilla, and salt to the slow cooker. Stir.
2. Cook on LOW for 2 to 3 hours, stirring once if you’re awake and can.
3. Turn off heat and let sit 10 minutes to thicken.
4. Stir in Greek yogurt, sweetener, and protein powder until smooth.
5. Portion into 4 containers and refrigerate.

Temperature tip: Let oats cool slightly before adding protein powder to reduce clumps.

Important tolerance note: Some bariatric patients don’t tolerate oats early on. Wait until your surgeon or dietitian clears oats for your stage.

Simple swaps

• Use blended cottage cheese instead of Greek yogurt.
• Use 3/4 cup oats for lower carbs (it will be thinner).

Almond Chia Pudding (sugar free)

A thick, spoonable chia pudding with almond milk and an optional protein boost.

Servings: 2
Prep time: 5 minutes
Cook time: 0 minutes (chill time 2 to 4 hours)

Ingredients

• 1 cup unsweetened almond milk
• 1/4 cup chia seeds
• 1/2 teaspoon vanilla extract
• Sweetener to taste (start with 1 to 2 teaspoons)
• 1 scoop sugar-free vanilla protein powder (optional, about 25 to 30 g)
• 2 tablespoons berries (optional topping, per serving)

Directions

1. Whisk almond milk, vanilla, and sweetener in a bowl.
2. Whisk in chia seeds (and protein powder if using) until well mixed.
3. Rest 5 minutes, whisk again to break up clumps.
4. Cover and refrigerate 2 to 4 hours (or overnight) until thick.
5. Serve and top with a small measured amount of berries if desired.

Topping ideas (low carb)

• 1 tablespoon chopped pecans
• A few raspberries (measured)
• A pinch of cinnamon

Simple swaps

• Use Fairlife milk for more protein (it will be slightly higher calories).
• Use chocolate protein powder and add 1 teaspoon cocoa.

High-Protein Cranberry Energy Bites (sugar free, low carb)

Small no-bake bites with a tangy cranberry note, held together with nut butter, protein powder, and coconut flour.

Servings: 12 bites
Prep time: 15 minutes
Cook time: 0 minutes (chill time 30 minutes)

Ingredients

• 1/2 cup natural peanut butter (or almond butter)
• 1/3 cup vanilla protein powder
• 2 tablespoons coconut flour
• 1 tablespoon unsweetened dried cranberries, chopped very small
• 1 tablespoon chia seeds (optional)
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• Sweetener to taste (start with 1 teaspoon)
• 1 to 2 tablespoons water (only if needed to bind)

Directions

1. Stir peanut butter, vanilla, sweetener, cinnamon, and chia (if using) in a bowl.
2. Mix in protein powder and coconut flour until a thick dough forms.
3. Stir in chopped cranberries.
4. If too dry, add water 1 teaspoon at a time until it holds together.
5. Roll into 12 small bites (about 1 tablespoon each).
6. Chill 30 minutes before eating.

Storage: Refrigerate up to 7 days, or freeze up to 2 months.

Simple swaps

• Use chopped fresh cranberries cooked down with sweetener, cool completely, then measure 1 tablespoon.
• Use sunflower seed butter for a peanut-free option.

No-Bake Peanut Butter Protein Bites

A classic bariatric-friendly snack bite that’s easy to portion and easy to keep on hand.

Servings: 14 bites
Prep time: 10 minutes
Cook time: 0 minutes (chill time 20 to 30 minutes)

Ingredients

• 1/2 cup natural peanut butter
• 1/2 cup almond flour
• 1/3 cup vanilla or chocolate protein powder
• Sweetener to taste (start with 1 to 2 teaspoons)
• 1/2 teaspoon vanilla extract
• 2 tablespoons sugar-free chocolate chips (optional)
• 1 to 2 tablespoons water (only if needed)

Directions

1. Mix peanut butter, sweetener, and vanilla in a bowl.
2. Stir in almond flour and protein powder until a thick dough forms.
3. Fold in sugar-free chocolate chips if using.
4. If needed, add water 1 teaspoon at a time until it sticks together.
5. Roll into 14 small bites (about 2 teaspoons each).
6. Chill 20 to 30 minutes to firm.

Storage: Refrigerate up to 1 week, freeze up to 2 months.

Simple swaps

• Use powdered peanut butter plus a little water to lower fat (texture will be drier).
• Use lactose-free protein powder if that sits better.

Peppermint Mocha Protein Pudding (Mint Chip Edition)

A creamy, sugar-free protein pudding with cocoa and peppermint that feels like dessert but eats like a snack.

Servings: 2
Prep time: 5 minutes
Cook time: 0 minutes (chill time 10 minutes)

Ingredients

• 1 (0.3 oz) box sugar-free chocolate pudding mix
• 1 cup Fairlife milk (or unsweetened almond milk)
• 1 scoop chocolate or vanilla protein powder (about 25 to 30 g)
• 1 tablespoon unsweetened cocoa powder
• 1/8 teaspoon peppermint extract
• 1 tablespoon sugar-free chocolate chips (optional, for “mint chip”)
• 2 tablespoons sugar-free whipped topping (optional, per serving)

Directions

1. In a bowl, whisk pudding mix and cocoa powder to combine (this helps prevent cocoa clumps).
2. Slowly whisk in milk until smooth.
3. Whisk in protein powder a little at a time until fully blended.
4. Stir in peppermint extract, then fold in chocolate chips if using.
5. Chill 10 minutes, then portion into two small bowls.

Lump-free tip: Add protein powder gradually, whisking the whole time.

Portion guidance: Start with 1/4 to 1/2 cup per snack if you’re early post-op.

Simple swaps

• Use vanilla pudding mix plus cocoa for a smoother texture.
• Use decaf instant coffee (1/2 teaspoon) for a stronger mocha taste.

Pumpkin Pie Protein Coffee

A warm protein coffee with pumpkin and spice, blended smooth so it sips easily.

Servings: 1
Prep time: 3 minutes
Cook time: 2 minutes

Ingredients

• 8 ounces hot brewed coffee (not boiling)
• 1/2 cup vanilla protein shake (ready-to-drink, sugar-free)
• 1 tablespoon pumpkin puree
• 1/4 teaspoon pumpkin pie spice
• Sweetener to taste (optional)
• 1 tablespoon half-and-half (optional, for extra creaminess)

Directions

1. Brew coffee and let it cool 1 to 2 minutes (very hot coffee can curdle dairy).
2. In a blender, add protein shake, pumpkin puree, spice, and sweetener.
3. Pour in coffee and blend 10 to 15 seconds until smooth and foamy.
4. Taste and adjust sweetener. Add half-and-half if you want it richer.

Temperature tip: If you prefer extra hot, warm it gently after blending (don’t boil).

Simple swaps

• Use unflavored protein powder (1 scoop) blended with 1/2 cup milk instead of a ready-to-drink shake.
• Use decaf coffee if caffeine bothers you.

Fruit and Cheese Skewers (portion-friendly)

A simple, party-ready snack that keeps carbs low by using measured berries and protein-forward cheese cubes.

Servings: 6 skewers
Prep time: 10 minutes
Cook time: 0 minutes

Ingredients

• 18 blueberries
• 12 raspberries
• 6 ounces cheddar cheese, cut into 18 small cubes (about 1/3-ounce each)

Directions

1. Pat berries dry so they don’t slip.
2. Build each skewer with 3 cheese cubes and 5 berries total (example: 3 blueberries + 2 raspberries).
3. Chill until serving.

Serving plan for parties: Put 1 skewer per plate and keep the rest chilled, so it’s easy to stick to a bariatric-friendly portion.

Simple swaps

• Use mozzarella pearls (drain well) instead of cheddar.
• Use strawberries cut small (1 small strawberry per skewer) in place of raspberries.

Frozen Yogurt Dessert Pops (sugar free)

Creamy Greek yogurt pops with a small amount of berries, sweet enough without sugar.

Servings: 6 pops
Prep time: 10 minutes
Cook time: 0 minutes (freeze time 4 to 6 hours)

Ingredients

• 1 1/2 cups plain or vanilla sugar-free Greek yogurt
• Sweetener to taste (start with 2 teaspoons)
• 1/2 teaspoon vanilla extract
• 1/2 cup berries, chopped small (strawberries, raspberries, or blueberries)

Directions

1. Stir yogurt, sweetener, and vanilla until smooth.
2. Fold in chopped berries.
3. Spoon into 6 small pop molds.
4. Freeze 4 to 6 hours until solid.

Simple swaps

• Use lactose-free Greek yogurt if needed.
• Stir in 1/2 scoop vanilla protein powder for a firmer, higher-protein pop.

Deliciously Light and Bariatric-Friendly Greek Yogurt Parfait

A single-serve parfait that’s high protein, low sugar, and easy to portion without going overboard.

Servings: 1
Prep time: 5 minutes
Cook time: 0 minutes

Ingredients

• 3/4 cup plain Greek yogurt
• 1/4 teaspoon vanilla extract
• Sweetener to taste (optional)
• 1/4 cup berries
• 1 tablespoon chopped nuts (or keto granola)

Directions

1. Stir yogurt with vanilla and sweetener (if using).
2. Spoon half the yogurt into a small cup, add half the berries, then add remaining yogurt.
3. Top with remaining berries.
4. Sprinkle nuts or keto granola on top right before eating.

Crunch tip: Add the topping last so it stays crisp.

Simple swaps

• Use cottage cheese (blended smooth) for a different texture.
• Use cinnamon instead of vanilla for a “snickerdoodle” feel.

High-Protein Mini Ham and Cheese Crustless Quiches

Mini crustless quiches baked in a muffin tin, easy to portion and reheat for breakfast or snacks.

Servings: 12 mini quiches
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

• Nonstick spray
• 6 large eggs
• 1 cup liquid egg whites
• 1/2 cup cottage cheese (or plain Greek yogurt)
• 1 cup diced ham
• 1 cup shredded cheddar (or Swiss)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder

Directions

1. Heat oven to 350°F. Spray a 12-cup muffin tin well.
2. Whisk eggs, egg whites, cottage cheese, salt, pepper, and garlic powder until smooth.
3. Stir in ham and shredded cheese.
4. Divide evenly among the 12 cups (they should be about 3/4 full).
5. Bake 18 to 22 minutes until the centers are set and a knife comes out clean.
6. Cool 5 minutes, then remove from the tin.

Doneness check: The tops should look set and lightly puffed, not wet.

Storage: Refrigerate up to 4 days, or freeze up to 2 months. Reheat gently so they stay moist.

Simple swaps

• Use turkey ham or chopped turkey bacon (cooked) instead of ham.
• Add 1/4 cup finely chopped spinach, squeeze dry first.

High-Protein Lunch and Dinner Recipes (Low Carb Comfort Foods)

Lunch and dinner after bariatric surgery work best when they’re protein-forward, moist, and portioned on purpose. The recipes below keep carbs low, skip added sugar, and stick to familiar comfort food flavors. When you’re short on time or money, don’t overthink it, rotisserie chicken, frozen shrimp, canned salmon, and frozen veggies can carry you through the week.

A simple portion habit that helps: dish up 2 to 4 ounces of protein first, then add sauce or veg in small amounts. If you’re early post-op or having a “sensitive stomach” day, keep textures soft, chop food smaller, and add a spoon of extra sauce.

Cheesy Chicken Enchilada Casserole (low carb)

Servings: 6 (small portions)
Dish size: 8×8-inch baking dish

Ingredients

• 2 1/2 cups shredded cooked chicken (about 12 ounces)
• 1 cup sugar-free enchilada sauce (store-bought or homemade)
• 1 cup shredded cheddar cheese
• 1 cup shredded Monterey Jack cheese
• 4 low-carb tortillas (6-inch), cut into strips (or 2 medium zucchini, thin sliced lengthwise)
• 2 tablespoons diced green chiles (optional)

Directions

1. Heat oven to 375°F. Spray an 8×8-inch dish with nonstick spray.
2. Stir shredded chicken with enchilada sauce and green chiles.
3. Layer half the tortillas (or zucchini slices) in the dish, then add half the chicken mixture, then sprinkle on half the cheese.
4. Repeat with remaining tortillas, chicken, and cheese.
5. Bake 20 to 25 minutes until bubbly. Rest 10 minutes so it firms up.
6. Portion into 6 small squares. For bariatric servings, start with 1/2 square (or about 1/2 cup) and save the rest.

Soft food tip: Use zucchini slices for a softer bite, and add an extra 2 to 3 tablespoons sauce per serving if needed.

Zucchini Noodles with Grilled Chicken (light, high protein dinner)

Servings: 2

Ingredients

• 8 ounces boneless skinless chicken breast
• 2 medium zucchini (about 12 ounces total), spiralized
• 2 teaspoons olive oil, divided
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons grated parmesan
• 1/2 cup sugar-free marinara (optional, warmed)

Directions

1. Pat chicken dry. Season with salt and pepper.
2. Heat 1 teaspoon oil in a skillet over medium heat. Cook chicken 5 to 7 minutes per side until it reaches 165°F, then rest 5 minutes and slice thin.
3. In the same skillet, add remaining 1 teaspoon oil and garlic. Cook 20 to 30 seconds until fragrant.
4. Add zucchini noodles and toss 1 to 2 minutes max, just until warmed.
5. Turn off heat, add parmesan, toss again, and top with sliced chicken.
6. If using marinara, spoon 2 to 4 tablespoons over each portion (don’t drown the zoodles).

How to prevent watery zoodles: Salt them lightly after cooking, not before, and keep cook time short. If your zucchini is extra wet, pat the noodles dry with paper towels before they hit the pan.

Chicken Zoodles (creamy option)

Servings: 2

Ingredients

• 8 ounces cooked chicken breast, chopped small
• 2 medium zucchini, spiralized
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1/2 cup plain Greek yogurt (or 3 ounces light cream cheese, softened)
• 3 tablespoons grated parmesan
• 2 tablespoons chicken broth (to loosen sauce)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oil in a skillet over medium-low heat. Add garlic and cook 20 to 30 seconds.
2. Add zucchini noodles and toss 60 to 90 seconds, just to warm. Remove zoodles to a plate (this keeps them from overcooking).
3. Lower heat to low. Add chicken and broth to the skillet and warm 1 minute.
4. Temper the yogurt: In a bowl, whisk Greek yogurt with 2 tablespoons of the warm liquid from the skillet. Whisk until smooth.
5. Pour tempered yogurt into the skillet. Stir constantly 30 to 60 seconds until creamy (don’t boil).
6. Stir in parmesan, salt, and pepper. Add zoodles back in and toss gently.

If using cream cheese: Whisk softened cream cheese with broth first, then warm on low until smooth.

Shrimp Scampi with Zucchini Pasta

Servings: 2

Ingredients

• 10 ounces raw shrimp, peeled and deveined (thawed if frozen)
• 2 medium zucchini, spiralized
• 2 tablespoons butter
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 tablespoon chopped parsley
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Pat shrimp dry and season with salt and pepper.
2. Melt butter in a skillet over medium heat. Add garlic and cook 20 to 30 seconds.
3. Add shrimp in a single layer. Cook 1 to 2 minutes per side, just until pink and curled.
4. Turn off heat. Stir in lemon juice and parsley.
5. Add zucchini noodles and toss 30 to 60 seconds only, just to warm from the sauce.

Doneness cue: Shrimp should be opaque and pink. If it tightens into a hard “O” shape, it’s overcooked.

Shrimp Marinara (quick skillet)

Servings: 2

Ingredients

• 10 ounces raw shrimp, peeled and deveined
• 1 cup sugar-free marinara
• 1 teaspoon olive oil
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• Pinch red pepper flakes (optional)
• 2 tablespoons grated parmesan (optional)

Directions

1. Heat oil in a skillet over medium heat.
2. Add marinara, Italian seasoning, garlic powder, and red pepper flakes. Simmer 3 minutes.
3. Add shrimp and cook 2 to 4 minutes, stirring, until shrimp are pink and cooked through.
4. Top with parmesan if using.

Serving ideas: Spoon over zucchini noodles (warm 30 seconds in the sauce) or over spaghetti squash (about 1/3 cup per serving, as tolerated).

Maryland Shrimp Salad (bariatric lunch)

Servings: 2

Ingredients

• 10 ounces cooked shrimp, chopped
• 1/3 cup celery, finely diced
• 2 tablespoons mayonnaise (or 3 tablespoons plain Greek yogurt)
• 1 teaspoon Dijon mustard
• 1 teaspoon Old Bay seasoning
• 1 tablespoon lemon juice
• Pinch black pepper

Directions

1. Pat shrimp dry, then chop into small bites.
2. Stir mayo (or Greek yogurt), mustard, Old Bay, lemon juice, and pepper.
3. Fold in shrimp and celery. Chill 15 minutes for best flavor.

Serving ideas: Use romaine lettuce cups (2 to 3 leaves) or scoop into cucumber boats (1 medium cucumber, halved and seeded).

Party Time Bacon Wrapped Shrimp

Servings: 4 (about 3 shrimp per person)

Ingredients

• 12 large raw shrimp, peeled and deveined
• 6 slices center-cut bacon, cut in half
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• Nonstick spray

Directions (oven)

1. Heat oven to 400°F. Line a sheet pan with foil and spray lightly.
2. If bacon is very thick, par-cook 5 minutes first (it helps it crisp without overcooking shrimp).
3. Season shrimp with paprika and garlic powder.
4. Wrap each shrimp with 1/2 slice bacon and place seam-side down.
5. Bake 10 to 14 minutes, flipping at 7 minutes, until bacon is crisp and shrimp are pink.

Directions (air fryer)

1. Preheat air fryer to 390°F and spray basket lightly.
2. Cook wrapped shrimp 8 to 10 minutes, flipping halfway, until bacon is crisp.

Doneness cues: Shrimp should be opaque and pink. Bacon should look browned and firm.

Shrimp Tacos in Lettuce Cups

Servings: 2

Ingredients (shrimp)

• 10 ounces raw shrimp, peeled and deveined
• 1 teaspoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt

Ingredients (slaw)

• 1 cup shredded cabbage (or coleslaw mix)
• 1/4 cup plain Greek yogurt
• 1 tablespoon lime juice
• 1/2 teaspoon salt
• 2 tablespoons chopped cilantro (optional)

For serving

• 6 butter lettuce leaves (or romaine)

Directions

1. Toss shrimp with oil and seasonings.
2. Cook shrimp in a skillet over medium heat 2 to 4 minutes total, stirring, until just cooked.
3. Stir cabbage with Greek yogurt, lime juice, salt, and cilantro.
4. Spoon shrimp into lettuce cups and top with a small scoop of slaw.

No-sugar tip: Skip bottled “taco slaw” dressings, they often contain added sugar.

Baked Citrus Salmon

Servings: 2

Ingredients

• 2 salmon fillets (4 ounces each)
• 1 tablespoon olive oil (optional)
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon orange juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 400°F. Line a small sheet pan with foil.
2. Place salmon skin-side down. Brush with olive oil if using.
3. Mix lemon juice, zest, orange juice, garlic powder, salt, and pepper. Spoon over salmon.
4. Bake 10 to 12 minutes, until salmon flakes easily and reaches 125 to 130°F for medium (or cook longer to your preference).
5. Rest 3 minutes, then portion into 2-ounce bites if that’s more comfortable.

Moisture tip: Don’t overbake. Salmon dries out fast once it passes medium.

Salmon with Mango Salsa (low sugar)

Servings: 2

Ingredients (salmon)

• 2 salmon fillets (4 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon olive oil

Ingredients (salsa)

• 1/4 cup mango, diced small
• 1/4 cup cucumber, diced small
• 2 tablespoons red onion, minced
• 1 tablespoon lime juice
• 1 tablespoon chopped cilantro
• Pinch salt

Directions

1. Season salmon with salt and pepper.
2. Pan-sear in oil over medium heat, 3 to 4 minutes per side, until it flakes easily.
3. Stir mango, cucumber, onion, lime juice, cilantro, and salt.
4. Spoon salsa over salmon.

Carb control note: Keep salsa to 1 to 2 tablespoons per serving. You still get the sweet-tang flavor without turning it into a high-sugar topping.

Bunless Salmon Burger

Servings: 2 patties

Ingredients

• 1 (6-ounce) can salmon, drained well (or 8 ounces cooked fresh salmon, flaked)
• 1 large egg
• 3 tablespoons almond flour
• 1 tablespoon mayonnaise (optional, for moisture)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1 teaspoon olive oil (for pan searing)

Directions (pan)

1. Mix salmon, egg, almond flour, mayo, garlic powder, mustard, and salt.
2. Form into 2 patties. Chill 10 minutes if time allows (helps them hold).
3. Heat oil in a nonstick skillet over medium heat.
4. Cook 3 to 4 minutes per side until browned and hot through.

Directions (air fryer)

1. Preheat to 375°F. Spray basket lightly.
2. Air fry 8 to 10 minutes, flipping at 5 minutes.

Serving ideas: Wrap in lettuce with pickles and mustard, serve with a side of sliced cucumbers and salt.

Lotta Veggie Salmon Stir Fry (Yasmin)

Servings: 2

Ingredients

• 8 ounces salmon, cut into 1-inch cubes
• 2 cups low-carb mixed veggies (broccoli florets, sliced bell pepper, zucchini, mushrooms)
• 2 teaspoons avocado oil (or olive oil), divided
• 2 tablespoons soy sauce (or coconut aminos)
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 2 tablespoons water
• 1/8 teaspoon xanthan gum (optional, for a light glaze)
• Sweetener (optional, a pinch, only if needed)

Directions

1. Heat 1 teaspoon oil in a skillet over medium-high heat. Sear salmon cubes 1 to 2 minutes per side. Remove to a plate.
2. Add remaining oil and veggies. Stir fry 4 to 5 minutes until crisp-tender.
3. Stir soy sauce, ginger, garlic, and water. Pour into skillet and simmer 1 minute.
4. If you want it slightly thicker, whisk xanthan gum into the sauce while stirring.
5. Add salmon back in for 1 minute to warm through.

Budget tip: Frozen broccoli and pepper strips work great here and cost less.

Orange Avocado Cod

Servings: 2

Ingredients

• 2 cod fillets (5 ounces each)
• 1 tablespoon olive oil, divided
• 1 tablespoon orange juice (keep it measured)
• 1 teaspoon orange zest
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small avocado, diced
• 1 tablespoon lime juice
• 1 tablespoon chopped cilantro (optional)

Directions

1. Season cod with salt and pepper.
2. Pan-sear cod in 2 teaspoons oil over medium heat, 3 to 4 minutes per side, until it flakes easily.
3. Mix orange juice, zest, and remaining 1 teaspoon oil. Spoon over warm cod.
4. Toss avocado with lime juice (and cilantro if using). Spoon a small mound on top.

Carb control note: Orange adds flavor fast. Keep juice at 1 tablespoon for the whole recipe.

Veggie Mahi Mahi

Servings: 2
Pan: Sheet pan

Ingredients

• 2 mahi mahi fillets (5 ounces each)
• 2 cups low-carb veggies (zucchini chunks, broccoli, bell pepper strips)
• 1 1/2 tablespoons olive oil, divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 tablespoon lemon juice

Directions

1. Heat oven to 425°F. Line a sheet pan with foil.
2. Toss veggies with 1 tablespoon oil and 1/4 teaspoon salt. Spread on pan.
3. Roast veggies 10 minutes.
4. Season fish with remaining salt, pepper, paprika, and garlic powder. Add fish to pan and drizzle with remaining oil.
5. Roast 10 to 12 minutes more, until fish flakes easily. Finish with lemon juice.

Juicy tip: Don’t overcook mahi mahi. Pull it as soon as it flakes.

Lemon Chicken (easy weeknight)

Servings: 2

Ingredients

• 2 chicken breasts (6 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• 1/2 cup chicken broth
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest (optional)

Directions

1. Pound chicken to even thickness (about 3/4-inch) so it cooks evenly.
2. Season chicken with salt, pepper, and garlic powder.
3. Heat oil in a skillet over medium heat. Sear chicken 3 minutes per side.
4. Add broth and lemon juice. Cover and simmer 6 to 8 minutes, until chicken reaches 165°F.
5. Rest 5 minutes, then slice thin. Spoon pan juices over each serving.

Soft food tip: Chop the chicken and stir it back into the lemony broth for a moister bowl.

Rosemary Lemon Chicken Recipe

Servings: 2

Ingredients

• 2 chicken breasts (6 ounces each)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary (or 1 tablespoon fresh, chopped)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Optional: Marinate chicken with oil, lemon juice, zest, garlic, rosemary, salt, and pepper for 20 to 30 minutes.
2. Heat oven to 400°F. Place chicken in a small baking dish.
3. Bake 18 to 22 minutes, until chicken reaches 165°F.
4. Rest 5 minutes, slice thin, and spoon any pan juices on top.

Moisture tip: If chicken is thick, cover the dish with foil for the first 12 minutes.

Chicken Florentine (creamy spinach)

Servings: 2

Ingredients

• 12 ounces chicken breast, cut into thin cutlets
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 3 cups fresh spinach (packed)
• 1/2 cup plain Greek yogurt (or 3 ounces light cream cheese)
• 2 tablespoons chicken broth
• 1/4 cup grated parmesan
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Season chicken with salt and pepper. Sear in oil over medium heat, 3 to 4 minutes per side, until cooked through (165°F). Remove.
2. Lower heat. Add garlic and cook 20 seconds.
3. Add spinach and stir 1 to 2 minutes until wilted.
4. Add broth. Turn heat to low. Stir in Greek yogurt slowly and keep it below a simmer.
5. Stir in parmesan until smooth. Add chicken back in 1 minute to warm.

Smooth sauce tip: Keep heat low. If the pan is too hot, yogurt can separate.

Chicken Cacciatore (slow simmer, tender)

Servings: 4 (meal-prep friendly)

Ingredients

• 1 1/2 pounds boneless skinless chicken thighs (or breasts)
• 1 teaspoon olive oil
• 1 cup sliced bell pepper
• 1 cup sliced mushrooms
• 2 cups sugar-free marinara
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 cup chicken broth (as needed for moisture)

Directions

1. Heat oil in a pot over medium heat. Brown chicken 2 to 3 minutes per side (it doesn’t need to cook through yet).
2. Add peppers and mushrooms. Cook 4 minutes.
3. Add marinara, Italian seasoning, garlic powder, and salt. Add broth if it looks thick.
4. Cover and simmer on low 25 to 35 minutes, until chicken is tender and cooked through.
5. Shred chicken in the sauce for a softer texture.

Meal prep portioning: Cool, then portion into 4 containers. Start with 1/2 to 3/4 cup per meal, depending on your stage.

Pan Roasted Chicken and Vegetables (one pan)

Servings: 3

Ingredients

• 1 1/2 pounds chicken thighs (boneless or bone-in)
• 3 cups low-carb veggies (broccoli, zucchini, cauliflower florets)
• 2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt, divided
• 1/2 teaspoon black pepper

Directions

1. Heat oven to 425°F. Line a sheet pan with foil.
2. Toss veggies with 1 tablespoon oil and 1/2 teaspoon salt. Spread on pan.
3. Rub chicken with remaining oil, garlic powder, paprika, remaining salt, and pepper.
4. Place chicken on pan. Roast 25 to 35 minutes, until chicken reaches 165°F (boneless) or 175°F (thighs are great a bit higher).
5. Rest 5 minutes before serving.

Juicy tip: Thighs stay moist better than breasts, and they reheat well for leftovers.

Perfect Moist Chicken Breasts (basic technique)

Servings: 4

Ingredients

• 2 pounds chicken breasts (about 4 breasts)
• 4 cups water (for optional brine)
• 3 tablespoons salt (for optional brine)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon black pepper

Directions

1. Optional brine: Stir salt into water. Add chicken and brine 20 minutes, then rinse and pat dry.
2. Heat oven to 425°F. Pound chicken to even thickness (about 3/4-inch).
3. Rub with olive oil and seasonings.
4. Bake on a sheet pan 16 to 22 minutes, until the thickest part hits 165°F.
5. Rest 10 minutes, then slice across the grain.

Storage tips: Refrigerate up to 4 days. Reheat gently with a splash of broth to keep it moist.

Asian Chicken Lettuce Wraps

Servings: 3

Ingredients

• 1 pound ground chicken
• 1 teaspoon avocado oil (or olive oil)
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 3 tablespoons soy sauce (or coconut aminos)
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 1 cup finely chopped mushrooms
• 1/2 cup shredded carrot (optional, small amount)
• 8 large lettuce leaves (butter lettuce or romaine)

Directions

1. Heat oil in a skillet over medium heat. Add garlic and ginger, cook 20 seconds.
2. Add ground chicken. Cook 6 to 8 minutes, breaking it up, until no pink remains.
3. Add mushrooms (and carrot if using). Cook 3 minutes.
4. Stir in soy sauce and vinegar. Cook 1 minute. Turn off heat and stir in sesame oil.
5. Spoon into lettuce leaves. Portion small and eat slowly.

Soft texture tip: Chop the cooked filling extra fine for easier bites.

Chicken Sticks with Balsamic Tomato Drizzle

Servings: 2

Ingredients

• 10 ounces chicken tenders
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon Italian seasoning
• 1 cup cherry tomatoes, chopped
• 2 tablespoons balsamic vinegar (check for no added sugar, or use a sugar-free glaze)
• Sweetener (optional, a pinch)
• 2 tablespoons grated parmesan (optional)

Directions (oven)

1. Heat oven to 425°F. Toss tenders with oil, salt, and Italian seasoning.
2. Bake 12 to 15 minutes, until chicken reaches 165°F.
3. Simmer balsamic in a small pan 3 to 5 minutes until slightly reduced (add a pinch of sweetener if it tastes too sharp).
4. Spoon tomatoes over chicken and drizzle with balsamic. Top with parmesan if using.

Directions (air fryer): 400°F for 8 to 10 minutes, flipping halfway.

Dipping options: Warm sugar-free marinara or a quick Greek yogurt ranch.

Chicken with Tsatsiki (Greek Yogurt Cucumber Sauce)

Servings: 2

Ingredients (chicken)

• 12 ounces chicken breast, sliced thin
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Ingredients (tsatsiki)

• 3/4 cup plain Greek yogurt
• 1/2 cup cucumber, grated
• 1 small garlic clove, grated (or 1/4 teaspoon garlic powder)
• 1 tablespoon lemon juice
• 1 tablespoon chopped dill (or 1 teaspoon dried)
• Pinch salt

Directions

1. Grate cucumber, then squeeze it hard in a towel to remove water (this keeps sauce thick).
2. Mix Greek yogurt, cucumber, garlic, lemon juice, dill, and salt. Chill while chicken cooks.
3. Toss chicken with oil and seasonings.
4. Cook in a skillet over medium heat 3 to 4 minutes per side, until 165°F.
5. Serve with 2 to 3 tablespoons tsatsiki per portion.

Budget tip: This works great with leftover rotisserie chicken, just warm it with a splash of broth.

BBQ Chicken (Homemade 5 Ingredient BBQ Sauce, sugar free)

Servings: 4

Sugar-free BBQ sauce (5 ingredients)

• 1/2 cup sugar-free ketchup
• 2 tablespoons apple cider vinegar
• 1 tablespoon Worcestershire sauce (check label for sugar)
• 1 teaspoon smoked paprika
• 1 to 2 teaspoons sweetener (to taste)

Chicken

• 1 1/2 pounds chicken breast or thighs
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Directions

1. Sauce: Stir ketchup, vinegar, Worcestershire, paprika, and sweetener in a small saucepan. Simmer on low 5 minutes.
2. Season chicken with salt and pepper.
3. Bake at 400°F for 18 to 25 minutes (depending on thickness) until 165°F, or pan-cook until done.
4. Brush with sauce and cook 2 more minutes to set the glaze.
5. Serve with extra sauce on the side.

Why homemade helps: Many store sauces pack in sugar. Making your own keeps it predictable.

Bariatric BBQ Tips: How to Navigate the Sauce and Slaw

BBQ can work after surgery, but it helps to treat sauce like a condiment, not a coating.

• Go for dry rub: Seasoned meat is flavorful without sugar.
• Ask for sauce on the side: Dip your fork, don’t pour.
• Read labels: If sugar, corn syrup, honey, or molasses are in the first ingredients, skip it.
• Choose simple sides: Pick green beans, cucumber salad, or a small scoop of slaw without sugar.

Better slaw ideas (no sugar)

• Vinegar slaw: cabbage + vinegar + salt + pepper
• Creamy slaw: cabbage + Greek yogurt + vinegar + celery seed (optional)

Easy portion guidance: Start with 2 to 3 ounces of meat, then add 1 to 2 tablespoons of slaw or veg.

What to order at cookouts: Pulled chicken (sauce light), burger patty without bun, grilled shrimp, or turkey, plus a simple side.

How 2 Grill Pouch Friendly Burgers (bunless)

Servings: 2

Ingredients

• 1 pound ground beef (80/20 or leaner if you prefer)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 2 slices cheddar cheese
• 1 cup sliced mushrooms
• 1/2 cup sliced onion
• Nonstick spray
• Foil (2 large sheets)

Directions

1. Preheat grill to medium-high heat.
2. Mix beef with salt, pepper, and garlic powder. Form 2 patties.
3. Spray foil lightly. Place mushrooms and onion on foil, then set burger patty on top. Seal into a pouch.
4. Grill 12 to 16 minutes, flipping once, until burgers reach 160°F.
5. Open pouch carefully, add cheese, close for 1 minute to melt.

Serving ideas: Eat as a burger bowl with the cooked mushrooms and onions, plus cucumbers on the side.

Chinese Pepper Steak (low sugar sauce)

Servings: 3

Ingredients

• 1 pound flank steak, sliced very thin across the grain
• 2 cups bell peppers, sliced
• 1/2 cup onion, sliced
• 1 tablespoon avocado oil (or olive oil)

Sauce

• 1/4 cup soy sauce
• 2 tablespoons water
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 teaspoon rice vinegar
• 1/8 teaspoon xanthan gum (for thickening)

Directions

1. Whisk soy sauce, water, ginger, garlic, and vinegar. Set aside.
2. Heat oil in a skillet over high heat. Sear steak 2 to 3 minutes, stirring, then remove.
3. Cook peppers and onion 3 to 4 minutes until crisp-tender.
4. Add sauce and simmer 30 seconds. Sprinkle xanthan gum while stirring to thicken.
5. Add steak back in for 1 minute to warm.

Tender tip: Thin slicing and quick cooking keeps steak easier to chew.

Beef Stew (low carb)

Servings: 6
Pot size: 5 to 6-quart pot

Ingredients

• 2 pounds beef stew meat
• 1 tablespoon olive oil
• 4 cups beef broth
• 1 1/2 cups sliced radishes (or diced turnips)
• 1 cup celery, sliced
• 1 cup mushrooms, sliced
• 1/2 cup onion, chopped
• 2 tablespoons tomato paste (check for no added sugar)
• 1 teaspoon salt
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 teaspoon xanthan gum (optional, to thicken)

Directions

1. Brown beef in oil over medium-high heat, 6 to 8 minutes.
2. Add broth, radishes (or turnips), celery, mushrooms, onion, tomato paste, and seasonings.
3. Bring to a simmer, then cover and cook on low 60 to 75 minutes, until beef is tender.
4. For thicker stew, whisk xanthan gum into 2 tablespoons of hot broth, then stir it back into the pot.
5. Portion into small containers for easy meals.

Budget tip: Radishes are often cheaper than turnips, and they soften nicely in stew.

Shepherds Pie (low carb, high gravy, bariatric eating style)

Servings: 6
Dish size: 8×8-inch baking dish

Ingredients (meat and gravy)

• 1 pound lean ground beef (or turkey)
• 1 tablespoon olive oil (optional if meat is very lean)
• 1/2 cup onion, finely diced
• 1 cup riced cauliflower (stirred into meat, optional)
• 1 cup beef broth
• 2 tablespoons tomato paste
• 1 teaspoon Worcestershire sauce (no sugar if possible)
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Ingredients (cauliflower mash topping)

• 4 cups cauliflower florets
• 2 tablespoons butter
• 1/3 cup plain Greek yogurt
• 1/2 cup shredded cheddar

Directions

1. Boil or steam cauliflower until very soft, 10 to 12 minutes. Drain well.
2. Brown ground meat with onion (and oil if needed) in a skillet, 8 to 10 minutes.
3. Stir in riced cauliflower if using. Add broth, tomato paste, Worcestershire, salt, and pepper. Simmer 5 minutes until saucy.
4. Mash topping: Blend cauliflower with butter and Greek yogurt until smooth. Stir in cheddar.
5. Spread meat in an 8×8 dish, top with mash.
6. Bake at 375°F for 20 minutes, then rest 10 minutes. Portion into 6 squares.

Bariatric portion tip: Start with 1/2 square and eat slowly. This one is filling.

Tuscan Fennel Pork Roast

Servings: 6

Ingredients

• 2 1/2-pound pork loin roast
• 1 tablespoon olive oil
• 1 tablespoon fennel seeds, crushed
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 4 cloves garlic, minced
• 1 teaspoon dried rosemary
• 1/2 cup chicken broth (for the pan)

Directions

1. Heat oven to 375°F. Pat pork dry.
2. Rub pork with oil, fennel, salt, pepper, garlic, and rosemary.
3. Place in a roasting pan and add broth to the bottom.
4. Roast 50 to 70 minutes, until the center reaches 145°F.
5. Rest 10 to 15 minutes, then slice thin for tender bites.

Soft food tip: Chop a portion and warm it in a few tablespoons of pan juices or broth.

Oven Baked Artichoke Chicken

Servings: 4
Dish size: 9×13-inch baking dish

Ingredients

• 1 1/2 pounds chicken breast, cut into cutlets
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 3/4 cup plain Greek yogurt
• 1 cup shredded mozzarella
• 1/2 cup grated parmesan
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 375°F. Spray a 9×13-inch dish.
2. Mix Greek yogurt, artichokes, half the mozzarella, parmesan, garlic, Italian seasoning, salt, and pepper.
3. Lay chicken in the dish. Spread artichoke mixture over the top.
4. Sprinkle remaining mozzarella.
5. Bake 25 to 30 minutes, until chicken reaches 165°F. Rest 5 minutes before serving.

Budget tip: This is a great use for thin-sliced chicken (often cheaper) or leftover shredded chicken (reduce bake time).

Pineapple Caribbean Chicken (Yasmin, low sugar twist)

Servings: 2

Ingredients

• 12 ounces chicken breast, cut into bite-size pieces
• 1 teaspoon olive oil
• 1/4 cup pineapple chunks, diced small (measured)
• 1/2 cup bell pepper, diced
• 2 tablespoons sugar-free ketchup
• 1 tablespoon apple cider vinegar
• 1 tablespoon soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ginger powder (or 1 teaspoon fresh grated ginger)

Directions

1. Heat oil in a skillet over medium heat. Cook chicken 6 to 8 minutes until cooked through.
2. Add bell pepper and cook 3 minutes.
3. Stir in pineapple, ketchup, vinegar, soy sauce, garlic powder, and ginger. Simmer 2 to 3 minutes.
4. Serve as-is or over cauliflower rice.

Low-carb note: Pineapple is potent. Keeping it at 1/4 cup for the whole pan gives flavor without piling on sugar.

Orange Ginger Chicken (Yasmin, sugar free sauce)

Servings: 3

Ingredients

• 1 pound chicken breast, thin sliced
• 1 tablespoon avocado oil (or olive oil)
• 1/2 cup broccoli florets (optional)
• 1/2 cup sliced bell pepper (optional)

Sauce

• 1/4 cup soy sauce (or coconut aminos)
• 2 tablespoons orange juice (measured)
• 1 teaspoon orange zest
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 to 2 teaspoons sweetener (optional)
• 2 tablespoons water
• 1/8 teaspoon xanthan gum

Directions

1. Whisk sauce ingredients (hold xanthan gum for now).
2. Cook chicken in oil over medium-high heat 5 to 7 minutes until done.
3. Add veggies if using, cook 3 to 4 minutes.
4. Pour in sauce, simmer 1 minute.
5. Sprinkle xanthan gum while stirring to thicken, then cook 30 seconds more.

Moisture tip: Slice chicken thin, it stays tender and reheats better.

Roast Turkey Lettuce Wrap

Servings: 1

Ingredients

• 3 ounces sliced deli turkey (or leftover turkey)
• 1 slice provolone or Swiss (optional)
• 2 large romaine leaves
• 1 tablespoon plain Greek yogurt
• 1 teaspoon mustard
• 2 tablespoons diced cucumber (optional)

Directions

1. Stir Greek yogurt and mustard for a quick spread.
2. Lay turkey (and cheese if using) into romaine leaves.
3. Add cucumber and a thin swipe of spread.
4. Roll tight and slice in half for smaller bites.

Soft texture tip: Warm turkey briefly and add an extra teaspoon of yogurt spread if it feels dry.

Ginger Shrimp Noodle Bowl (zucchini noodles)

Servings: 2

Ingredients

• 10 ounces raw shrimp, peeled and deveined
• 2 medium zucchini, spiralized
• 2 cups chicken broth
• 1 tablespoon soy sauce (or coconut aminos)
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 teaspoon sesame oil
• 1/4 teaspoon salt (optional, taste first)

Directions

1. Bring broth, soy sauce, ginger, and garlic to a gentle simmer in a pot.
2. Add shrimp and cook 2 to 3 minutes until pink.
3. Turn off heat. Add zucchini noodles and sesame oil.
4. Let sit 1 minute to warm the zoodles, then serve.

Watery zoodle fix: Add zoodles at the very end, and don’t boil them.

Chicken, Mushroom and Artichoke Soup (high protein)

Servings: 6
Pot size: 5-quart pot

Ingredients

• 1 tablespoon olive oil
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 6 cups chicken broth
• 2 cups cooked shredded chicken
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt (taste first)
• 1/4 teaspoon black pepper
• 1/2 cup plain Greek yogurt (stir in at the end)

Optional protein boost (only if approved by your plan)

• Add 1 extra cup shredded chicken, or
• Stir in 1 scoop unflavored collagen peptides after turning off heat

Directions

1. Heat oil in a pot over medium heat. Cook mushrooms 5 minutes.
2. Add garlic and cook 20 seconds.
3. Add broth, chicken, artichokes, Italian seasoning, salt, and pepper.
4. Simmer 15 minutes on low.
5. Turn off heat. Stir in Greek yogurt slowly so it stays smooth.

Soft soup tip: Chop chicken very small or shred it fine so each spoonful goes down easier.

Parmesan Chicken Salad with Creamy Italian Dressing

Servings: 3

Ingredients

• 2 cups cooked chicken, chopped small
• 1/3 cup celery, finely diced
• 1/3 cup grated parmesan

Creamy Italian dressing (sugar free)

• 1/2 cup mayonnaise (or half mayo, half Greek yogurt)
• 2 tablespoons apple cider vinegar
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Whisk dressing ingredients until smooth.
2. Stir chicken, celery, and parmesan in a bowl.
3. Fold in dressing. Chill 15 minutes before eating.

Serving ideas: Lettuce cups, cucumber boats, or a small scoop over sliced tomatoes (if tolerated).

Roasted Strawberry Balsamic Dressing with Rotisserie Chicken (salad meal)

Servings: 2 salads

Ingredients (dressing)

• 1/2 cup strawberries (measured), hulled
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 to 2 teaspoons sweetener (optional)
• Pinch salt

Ingredients (salad)

• 4 cups chopped romaine
• 8 ounces rotisserie chicken, chopped
• 1/4 cup crumbled feta (optional)
• 1/4 cup cucumber, diced (optional)

Directions

1. Heat oven to 400°F. Roast strawberries on a foil-lined pan 12 to 15 minutes until soft.
2. Blend roasted strawberries with balsamic, olive oil, sweetener (if using), and salt.
3. Build salads with romaine, chicken, and optional toppings.
4. Dress lightly, start with 1 tablespoon dressing per salad.

Carb note: Keep strawberries measured. The flavor carries even in small amounts.

Zucchini Pizza (crustless or zucchini base)

Servings: 2

Ingredients (zucchini round method)

• 2 medium zucchini, cut into 1/4-inch rounds
• 1/2 cup sugar-free marinara
• 3/4 cup shredded mozzarella
• 12 slices turkey pepperoni (optional)
• 1/2 teaspoon Italian seasoning

Directions

1. Heat oven to 425°F. Pat zucchini rounds dry.
2. Bake zucchini rounds 8 minutes to release water. Blot again.
3. Top each round with a teaspoon of marinara, a pinch of cheese, and pepperoni if using.
4. Bake 6 to 8 minutes more until cheese melts.

Softer option: Chop the baked zucchini pizza into small bites and add a spoon of warm marinara on top.

Zucchini Ricotta Rolls (low carb pasta swap)

Servings: 4
Dish size: 8×8-inch baking dish

Ingredients

• 3 medium zucchini, sliced lengthwise into thin strips
• 1/2 teaspoon salt (for draining)
• 1 cup part-skim ricotta
• 1/2 cup shredded mozzarella
• 1/4 cup grated parmesan
• 1 egg
• 1 teaspoon Italian seasoning
• 1 cup sugar-free marinara

Directions

1. Lay zucchini strips on towels, sprinkle with salt, rest 10 minutes, then pat very dry.
2. Heat oven to 375°F. Mix ricotta, mozzarella, parmesan, egg, and Italian seasoning.
3. Spread 1 tablespoon filling on each zucchini strip and roll up.
4. Spread marinara in an 8×8 dish. Place rolls seam-side down.
5. Bake 25 to 30 minutes until bubbly. Rest 10 minutes before serving.

Moisture tip: Extra marinara on the plate makes each bite easier.

Eggplant Ricotta Bake

Servings: 6
Dish size: 9×13-inch baking dish

Ingredients

• 1 large eggplant, sliced into 1/2-inch rounds
• 1 teaspoon salt (for draining)
• 2 cups sugar-free marinara
• 1 1/2 cups part-skim ricotta
• 1 cup shredded mozzarella
• 1/2 cup grated parmesan
• 1 teaspoon Italian seasoning

Directions

1. Salt eggplant slices and rest 20 minutes, then pat dry (helps reduce bitterness and moisture).
2. Heat oven to 400°F. Roast eggplant on a sheet pan 20 minutes, flipping halfway.
3. Lower oven to 375°F. Spread 1 cup marinara in a 9×13 dish.
4. Layer eggplant, dollops of ricotta, marinara, and cheeses. Repeat.
5. Bake 25 minutes until bubbly. Rest 10 minutes to set.

Soft texture tip: Chop a portion and stir it with extra warm marinara.

Parmesan Ricotta Bake

Servings: 4
Dish size: 8×8-inch baking dish

Ingredients

• 2 cups part-skim ricotta
• 1/2 cup grated parmesan
• 1 egg
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 350°F. Spray an 8×8 dish.
2. Mix ricotta, parmesan, egg, seasonings, salt, and pepper.
3. Spread in dish and bake 25 to 30 minutes until set.
4. Rest 10 minutes, then spoon into small bowls.

Serving ideas: A high-protein side with marinara, or a soft base under shredded chicken.

Smoked Sausage, Cheddar and Broccoli Pie (crustless)

Servings: 6
Dish size: 9-inch pie dish (or 8×8-inch)

Ingredients

• 8 ounces smoked sausage, sliced (choose turkey or lower-fat if you prefer)
• 2 cups broccoli florets, chopped small and pre-cooked
• 6 large eggs
• 1/2 cup plain Greek yogurt
• 1 1/2 cups shredded cheddar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 350°F. Spray pie dish.
2. Microwave broccoli with a splash of water 60 to 90 seconds, then drain well.
3. Whisk eggs, Greek yogurt, salt, and pepper.
4. Add sausage, broccoli, and cheddar to dish. Pour egg mixture over.
5. Bake 30 to 35 minutes until set. Rest 10 minutes, then slice into 6 wedges.

Softer bite tip: Chop the cooked wedge into small pieces and add a spoon of warm marinara.

Zucchini Sticks with Marinara Sauce

Servings: 2

Ingredients

• 2 medium zucchini, cut into sticks
• 1 egg
• 1/2 cup grated parmesan
• 1/4 cup almond flour
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 cup sugar-free marinara (for dipping)

Directions (baked)

1. Heat oven to 425°F. Line a sheet pan with foil and spray.
2. Beat egg in a bowl. Mix parmesan, almond flour, Italian seasoning, and garlic powder on a plate.
3. Dip zucchini in egg, then coat. Place on pan.
4. Bake 12 to 15 minutes, flipping halfway, until browned.
5. Warm marinara and use 1 to 2 tablespoons dip per serving.

Directions (air fryer): 400°F for 8 to 10 minutes, shaking halfway.

Grilled Jalapeno Party Poppers (bariatric party food)

Servings: 12 poppers

Ingredients

• 6 jalapeños, halved lengthwise and seeded
• 4 ounces light cream cheese, softened
• 1/2 cup shredded cheddar
• 1 tablespoon bacon bits (optional, no sugar added)
• 1/2 teaspoon garlic powder
• Pinch salt

Directions (grill)

1. Heat grill to medium.
2. Mix cream cheese, cheddar, bacon bits, garlic powder, and salt.
3. Fill jalapeño halves evenly.
4. Grill 8 to 12 minutes with lid closed, until peppers soften and filling is hot.

Directions (oven): Bake at 400°F for 12 to 15 minutes.

Heat level tips: Remove all seeds and white ribs for milder poppers. For extra mild, blanch jalapeños 2 minutes, then cool and stuff.

Sugar-Free, High-Protein Desserts That Fit Bariatric Eating

Dessert can still work after bariatric surgery, you just need the right structure. Think small portions, steady protein, and sweetness without sugar. The recipes below keep carbs low, use measured sweeteners, and focus on textures that tend to sit better (creamy, soft, and moist).

A quick bariatric-friendly serving cue for most of these: start with 2 to 3 tablespoons (or 1 small slice) and eat slowly. If something feels “too rich,” make it a ramekin portion and stop there.

Lemon Meringue Pie (Sugar Free, low carb crust option)

This one gives you the classic lemon punch without sugar, and the filling sets without cornstarch. You can bake it as a small pie or go crustless in ramekins.

Makes: 1 (9-inch) pie, or 6 ramekins

Almond flour crust (optional)

Ingredients

• 1 1/2 cups almond flour
• 2 tablespoons powdered erythritol (or allulose)
• 1/4 teaspoon salt
• 1/4 cup butter, melted
• 1 large egg white

Steps

1. Heat oven to 350°F. Grease a 9-inch pie plate.
2. Mix almond flour, sweetener, and salt. Stir in melted butter and egg white until it looks like damp sand.
3. Press firmly into the pie plate (bottom and sides).
4. Bake 10 to 12 minutes until lightly golden. Cool while you make the filling.

Crustless ramekin option

Skip the crust and grease 6 ramekins well. You’ll bake the filled ramekins at the same temp listed below.

Sugar-free lemon filling (thickened without sugar)

Ingredients

• 1 cup water
• 1/2 cup fresh lemon juice
• 1 tablespoon lemon zest
• 1/3 cup allulose (best for smooth texture) or 1/3 cup powdered erythritol
• 3 large egg yolks
• 2 large eggs
• 2 tablespoons butter
• 1/4 teaspoon salt
• 1/4 teaspoon xanthan gum

Steps

1. In a saucepan over medium heat, whisk water, lemon juice, zest, sweetener, and salt.
2. In a bowl, whisk egg yolks and eggs until smooth.
3. Temper the eggs: slowly whisk in 1/2 cup of the hot lemon liquid into the eggs.
4. Pour the egg mixture back into the saucepan. Cook on medium-low, whisking nonstop, 4 to 6 minutes, until it thickens and coats a spoon.
5. Turn heat to low. Whisk in butter.
6. Sprinkle in xanthan gum very slowly while whisking (don’t dump it in). Cook 30 seconds more.
7. Pour into cooled crust (or into greased ramekins).

Meringue

Ingredients

• 3 large egg whites (room temp)
• 1/4 teaspoon cream of tartar
• 1/3 cup allulose (or 1/3 cup fine erythritol)
• 1 teaspoon cornstarch (optional, helps stability and reduces weeping)
• 1/2 teaspoon vanilla extract

Steps

1. Beat egg whites and cream of tartar on medium until foamy, about 30 seconds.
2. Increase to high. Add sweetener 1 tablespoon at a time.
3. Beat until glossy stiff peaks form, about 3 to 5 minutes. Beat in vanilla.
4. Spoon meringue onto the hot filling, making sure it touches the crust edge all around (this “seals” it).

Bake and prevent weeping

1. Bake at 350°F for 10 to 12 minutes, just until the top is lightly browned.
2. Cool at room temp 1 hour.
3. Refrigerate 3 to 4 hours before slicing.

How to prevent meringue weeping (simple rules)

• Put meringue on hot filling, not cooled filling.
• Add sweetener slowly so it dissolves better.
• Don’t overbake, browned peaks are enough.
• Chill uncovered for the first hour in the fridge, then cover.

Storage and bariatric portions

• Store covered in the fridge up to 3 days.
• Start with a 1-inch-wide slice or 1 ramekin, depending on your stage.

Perfect Cheesecake (No Sugar Added)

This is a classic, smooth cheesecake with a low-carb crust. The big secret is simple: room temp cream cheese and gentle cooling.

Makes: 8 small slices (or 12 mini slices)

Almond flour crust

Ingredients

• 1 cup almond flour
• 2 tablespoons powdered erythritol (or allulose)
• 1/4 teaspoon cinnamon (optional)
• 3 tablespoons butter, melted

Steps

1. Heat oven to 325°F. Grease a 7-inch springform pan (or line the bottom with parchment).
2. Mix crust ingredients and press into the bottom.
3. Bake 8 to 10 minutes, then cool.

Filling

Ingredients

• 16 ounces cream cheese, room temp
• 1/2 cup allulose (or 1/2 cup powdered erythritol)
• 2 large eggs, room temp
• 1/2 cup plain Greek yogurt (or sour cream)
• 1 teaspoon vanilla extract
• 1 tablespoon lemon juice
• 1/8 teaspoon salt

Steps

1. Keep oven at 325°F.
2. Beat cream cheese and sweetener on low to medium until smooth, about 1 to 2 minutes. Don’t whip a lot of air in.
3. Mix in Greek yogurt, vanilla, lemon juice, and salt.
4. Add eggs one at a time, mixing on low just until blended.
5. Pour into the cooled crust.

Bake method (water bath optional, explained simply)

• No water bath (easier): Place a pan of hot water on the lower rack while cheesecake bakes. It adds moisture and helps reduce cracks.
• Water bath (most crack-resistant): Wrap the springform pan in 2 layers of heavy foil, set it in a larger pan, then add hot water halfway up the sides.

Bake time

• Bake 40 to 50 minutes until edges look set and the center still jiggles slightly (like Jell-O).

Cool and chill

1. Turn off oven, crack the door, and let it sit 30 minutes.
2. Cool on the counter 1 hour.
3. Refrigerate at least 6 hours, overnight is best.

Tip for room temp cream cheese

• Cut blocks into cubes and leave on the counter 45 to 60 minutes. If you’re short on time, microwave on a plate at 50% power for 10 seconds, then check and repeat once if needed. It should be soft, not melted.

Storage and bariatric portions

• Store covered in the fridge up to 5 days, or freeze slices up to 2 months.
• A bariatric-friendly serving is often 1 to 2 ounces (about a thin slice).

Triple Chocolate Chip Cheesecake (No Sugar Added)

Chocolate cheesecake can go grainy if you rush it. Sift the cocoa, keep mixing gentle, and you’ll get a smooth, rich slice that still fits low-carb.

Makes: 8 small slices

Crust

Use the crust from the “Perfect Cheesecake,” or go crustless.

Chocolate filling

Ingredients

• 16 ounces cream cheese, room temp
• 1/2 cup allulose (or 1/2 cup powdered erythritol)
• 2 large eggs, room temp
• 1/2 cup plain Greek yogurt
• 1 teaspoon vanilla extract
• 1 tablespoon lemon juice
• 1/4 cup unsweetened cocoa powder, sifted
• 1/2 teaspoon espresso powder (optional, boosts chocolate flavor)
• 1/3 cup sugar-free chocolate chips
• 1/8 teaspoon salt

Steps

1. Heat oven to 325°F.
2. Beat cream cheese and sweetener until smooth.
3. Mix in Greek yogurt, vanilla, lemon juice, salt, cocoa powder, and espresso powder (if using). Mix just until the cocoa disappears.
4. Add eggs one at a time, mixing on low.
5. Stir in chocolate chips by hand.
6. Pour into pan.

Bake and chill

• Bake 40 to 50 minutes (same jiggle test).
• Cool in oven 30 minutes, then counter 1 hour.
• Chill 6 hours, overnight is best.

Crack and texture tips

• Overmixing adds air, air makes cracks. Mix on low once eggs go in.
• Cocoa clumps cause gritty bites. Sift it first.

Storage and portions

• Refrigerate up to 5 days, freeze up to 2 months.
• Try 1 small slice with a hot coffee, it feels bigger than it is.

Blueberry Cheesecake (No Sugar Added)

Blueberry topping is where carbs sneak in, so this keeps it measured and thickened without sugar.

Makes: 8 small slices

Cheesecake base

Make the “Perfect Cheesecake” (crust or crustless).

Blueberry topping (chia or xanthan option)

Ingredients

• 1 cup blueberries (fresh or frozen)
• 2 tablespoons water
• 1 tablespoon lemon juice
• 1 to 2 tablespoons allulose (to taste)
• 1 tablespoon chia seeds (for jam-like topping)
• Pinch salt

Steps (chia method)

1. In a small saucepan, simmer blueberries, water, lemon juice, sweetener, and salt for 6 to 8 minutes, stirring often.
2. Mash a few berries with a spoon.
3. Stir in chia seeds. Cook 1 minute, then remove from heat.
4. Cool 15 minutes to thicken, then spoon over chilled cheesecake.

Xanthan option (smoother, thinner topping)

• Replace chia with 1/8 teaspoon xanthan gum. Sprinkle it in while whisking after the berries simmer, then cook 30 seconds.

Storage and portions

• Store topping separately if you want the cleanest slices, up to 5 days.
• Spoon 1 to 2 tablespoons topping per slice to keep carbs in check.

No Bake Strawberry Cheesecake (No Sugar Added)

No-bake desserts are great when you want something soft, cold, and portion-ready. Greek yogurt adds protein and keeps it from tasting heavy.

Makes: 6 small cups

Crust option (or skip it)

Ingredients

• 3/4 cup almond flour
• 2 tablespoons melted butter
• 1 tablespoon powdered erythritol
• Pinch salt

Steps

1. Mix and press 1 heaping tablespoon into the bottom of each cup or ramekin.
2. Chill while you make the filling.

No-bake filling

Ingredients

• 8 ounces cream cheese, softened
• 1 1/2 cups plain Greek yogurt
• 1/3 cup allulose (or powdered erythritol)
• 1 teaspoon vanilla extract
• 1 tablespoon lemon juice
• 1/2 cup chopped strawberries (measured, very small pieces)

Steps

1. Beat cream cheese and sweetener until smooth.
2. Mix in Greek yogurt, vanilla, and lemon juice.
3. Fold in strawberries.
4. Spoon into 6 cups (over crust if using).
5. Chill at least 4 hours, overnight is best.

Watery filling fix

• Pat chopped strawberries dry with a paper towel before folding in.

Storage and portions

• Refrigerate up to 4 days.
• Start with 1/2 cup or less, these are filling.

Zero Sugar Lemon Bars (low carb)

These slice clean, taste bright, and don’t rely on sugar to set. Let them cool fully before cutting, it makes a big difference.

Makes: 9 bars (8×8 pan)

Shortbread base

Ingredients

• 1 1/2 cups almond flour
• 1/3 cup powdered erythritol (or allulose)
• 1/4 teaspoon salt
• 1/4 cup butter, melted
• 1 large egg

Steps

1. Heat oven to 350°F. Line an 8×8 pan with parchment.
2. Mix everything, press into the pan.
3. Bake 12 to 14 minutes until lightly golden.

Lemon filling

Ingredients

• 3 large eggs
• 1/2 cup allulose (or powdered erythritol)
• 1/2 cup lemon juice
• 1 tablespoon lemon zest
• 1/4 cup heavy cream (or half-and-half)
• 1/4 teaspoon xanthan gum
• Pinch salt

Steps

1. Whisk eggs and sweetener until smooth.
2. Whisk in lemon juice, zest, cream, salt.
3. Sprinkle in xanthan gum while whisking.
4. Pour onto warm crust.
5. Bake 18 to 22 minutes at 350°F until the center is set but still has a slight wobble.
6. Cool on the counter 1 hour, then refrigerate 2 hours before cutting.

Cutting tip

• Use a sharp knife wiped clean between cuts. Cold bars slice best.

Storage and portions

• Refrigerate up to 5 days.
• Start with 1 small bar (or half a bar early on).

Skinny Strawberry Pie

This is a chilled, set-style pie that tastes like summer. You control carbs by measuring berries and using a light set.

Makes: 1 (9-inch) pie or 6 cups

Low-carb crust (optional)

Use the almond flour crust from the lemon meringue pie, baked and cooled.

Filling (gelatin set)

Ingredients

• 2 cups strawberries, hulled and sliced (measured)
• 1/2 cup water
• 1 tablespoon lemon juice
• 2 tablespoons allulose (to taste)
• 1 (0.3-ounce) box sugar-free strawberry gelatin

Steps

1. In a saucepan, warm water and lemon juice until steaming (not boiling).
2. Whisk in sweetener, then whisk in gelatin until fully dissolved.
3. Let cool 10 minutes (so it doesn’t soften the crust).
4. Fold in sliced strawberries.
5. Pour into crust, or divide into 6 cups.
6. Chill 4 hours until firm.

Chia set option (no gelatin)

• Swap gelatin for 3 tablespoons chia seeds. Simmer strawberries with water, lemon, and sweetener 5 minutes, cool 10 minutes, stir in chia, then chill 4 hours.

Storage and portions

• Refrigerate up to 3 days (best texture in the first 48 hours).
• Portion: 1 thin slice or 1/2 cup in a bowl.

Skinny Strawberry Tartlets

Mini tartlets help with portion control, and they look “bakery nice” without being complicated.

Makes: 8 tartlets (muffin tin)

Almond flour crust (baked)

Ingredients

• 1 1/4 cups almond flour
• 2 tablespoons powdered erythritol
• 1/4 teaspoon salt
• 3 tablespoons butter, melted
• 1 large egg white

Steps

1. Heat oven to 350°F. Grease 8 muffin cups well.
2. Mix ingredients. Press about 1 1/2 tablespoons into each cup, pressing up the sides.
3. Bake 10 to 12 minutes until lightly golden. Cool fully.

Protein filling (no-bake)

Ingredients

• 4 ounces cream cheese, softened
• 1 cup plain Greek yogurt
• 2 tablespoons allulose (or powdered erythritol)
• 1/2 teaspoon vanilla extract

Steps

1. Beat cream cheese and sweetener until smooth.
2. Mix in Greek yogurt and vanilla.
3. Spoon filling into cooled tart shells.

Strawberry topping

Ingredients

• 1 cup strawberries, diced small
• 1 teaspoon allulose (optional)

Stir together and spoon a small amount on each tartlet.

Storage and portions

• Refrigerate up to 3 days.
• Start with 1 tartlet (or half early post-op).

Ricotta Berry Pie

Ricotta gives you a lighter, higher-protein feel than many traditional pies. The filling bakes up like a soft custard.

Makes: 1 (9-inch) pie, 10 thin slices

Almond flour crust

Use the lemon meringue crust, baked and cooled.

Ricotta filling

Ingredients

• 15 ounces part-skim ricotta
• 2 large eggs
• 1/3 cup allulose (or powdered erythritol)
• 1 teaspoon vanilla extract
• 1 tablespoon lemon zest
• 1/4 teaspoon salt
• 1 cup mixed berries (blueberries, raspberries, chopped strawberries), measured

Steps

1. Heat oven to 325°F.
2. Whisk ricotta, eggs, sweetener, vanilla, zest, and salt until smooth.
3. Fold in berries.
4. Pour into crust.
5. Bake 40 to 50 minutes until edges are set and the center is just slightly jiggly.

How to test for a set center

• Tap the pan gently. The center should jiggle a little, but not ripple like liquid.
• A knife inserted 1 inch from the edge should come out mostly clean.

Storage and portions

• Refrigerate up to 5 days.
• Bariatric portion: a thin slice (or scoop it into a bowl and eat slowly).

No Sugar Italian Sweet Ricotta Pie

This one tastes like a bakery ricotta pie, just lighter on sugar and easier to portion. Citrus zest does most of the heavy lifting.

Makes: 1 (9-inch) pie

Crust

Use the almond flour crust from above, baked and cooled.

Filling

Ingredients

• 30 ounces part-skim ricotta (two 15-ounce containers)
• 3 large eggs
• 1/2 cup allulose (or powdered erythritol)
• 1 teaspoon vanilla extract
• 1 tablespoon orange zest
• 1 tablespoon lemon zest
• 1/4 teaspoon salt
• 2 tablespoons almond flour (helps bind)
• 1/2 teaspoon cinnamon (optional)

Steps

1. Heat oven to 325°F.
2. Whisk ricotta and sweetener until smooth, then whisk in eggs, vanilla, zests, salt, almond flour, and cinnamon.
3. Pour into crust.
4. Bake 55 to 65 minutes until set with a slight center jiggle.
5. Cool on the counter 1 hour, then chill 6 hours before slicing.

Crack tip

• Ricotta pies crack less than cheesecake, but you still want gentle cooling and no overbake.

Storage and portions

• Refrigerate up to 5 days.
• Slice thin, this one is satisfying fast.

No Sugar French Yogurt Cupcakes

These are soft, lightly sweet, and easy to chew. Greek yogurt and eggs keep them high protein without needing flour.

Makes: 10 cupcakes

Cupcakes

Ingredients

• 1 1/2 cups plain Greek yogurt
• 2 large eggs
• 1/3 cup allulose (or powdered erythritol)
• 1 teaspoon vanilla extract
• 1 cup almond flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 tablespoon lemon zest (optional)

Steps

1. Heat oven to 350°F. Line a muffin tin with 10 liners.
2. Whisk yogurt, eggs, sweetener, vanilla (and zest if using).
3. Stir in almond flour, baking powder, and salt until just combined.
4. Divide evenly into liners.
5. Bake 16 to 20 minutes until the tops are set and a toothpick comes out clean.
6. Cool completely before frosting.

Frosting option (whipped cream cheese)

Ingredients

• 4 ounces cream cheese, softened
• 2 tablespoons allulose (or powdered erythritol)
• 1/2 teaspoon vanilla extract
• 2 tablespoons heavy cream

Steps

1. Beat cream cheese, sweetener, and vanilla until smooth.
2. Add heavy cream and beat 30 to 60 seconds until fluffy.
3. Spread a thin layer on each cooled cupcake.

Storage and portions

• Refrigerate frosted cupcakes up to 4 days.
• Start with 1 cupcake, or half if you’re early post-op.

Homemade Cinnamon Applesauce (low sugar, small portions)

Applesauce can fit, but it’s higher carb than berries. The trick is keeping portions small and letting cinnamon do the sweet work.

Makes: about 2 cups

Ingredients

• 3 medium apples, peeled, cored, and chopped (about 3 cups chopped)
• 1/2 cup water
• 1 tablespoon lemon juice
• 1 teaspoon cinnamon
• Pinch salt
• 1 to 2 teaspoons allulose or monk fruit (optional, only if needed)

Stovetop steps

1. Add apples, water, lemon juice, cinnamon, and salt to a pot.
2. Cover and simmer on low 15 to 20 minutes, stirring now and then, until very soft.
3. Mash with a fork for chunky, or blend for smooth.
4. Taste, then add sweetener only if needed.

Slow cooker steps

1. Add everything to the slow cooker.
2. Cook on LOW 3 to 4 hours until soft.
3. Mash or blend, then taste and adjust.

Portion guidance (because apples add up fast)

• Start with 2 tablespoons as a dessert side, not a big bowl.
• Pair it with protein if you want it to stick with you (a spoon over Greek yogurt works well).

Storage

• Refrigerate up to 5 days, or freeze in small portions up to 2 months.

Enjoy!

High-protein recipes for bariatric patients work best when you keep it simple, keep it moist, and keep it portion-ready. Build meals around soft, protein-first staples (Greek yogurt, eggs, chicken, shrimp, and fish), then add flavor with measured sauces, spices, and low-sugar toppings. Your best results come from consistency, hitting protein goals most days, and adjusting textures to match your post-op stage.

For this week, make it easy: pick 2 breakfasts, 2 dinners, and 1 dessert from this list and prep them in small containers. Follow your surgeon or dietitian’s plan for your stage and daily protein target, then save your favorite party foods and sugar-free desserts for holidays, cookouts, and potlucks when you want options that still fit.

Try one recipe today, track your protein for a few days, and tweak portion size, sauce, and texture until it feels comfortable. If you found a meal that goes down well and keeps you full, write it down and keep it in your regular rotation.

Diet Made Simple: High-Protein After Gastric Sleeve (2026)

The Best Recipes for Bariatric Protein Shakes: Quick Picks

The Best Plan for your Bariatric Surgery (Simple Guide) 2026