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

Life after gastric sleeve can make simple meals feel complicated, especially when you’re trying to hit protein first and keep sugar and carbs low. This Part II recipe set is here to take the stress out of planning, with easy, familiar meals that fit small portions and still taste like real food. Are you ready for Recipes Made Simple: High-Protein After Gastric Sleeve (2026) (Part II)?

In this post, high-protein means protein-first plates that help you reach your daily goals without relying on sweet shakes or extra carbs. Expect quick breakfasts, simple lunches, and weeknight dinners with smart sides, plus swap ideas if you need lactose-free options or prefer mild spice.

You’ll also see ways to stretch ingredients across a few meals, so you waste less and spend less. Many of these recipes can be served “as-is” for you, then rounded out with extra sides for family members who aren’t eating low-carb.

Quick safety note: follow your bariatric team’s plan, chew well, eat slowly, and stop at the first sign of pressure. Your pouch will tell you when it’s time to pause.

Before you cook: simple gastric sleeve protein rules that make recipes work

A good gastric sleeve meal isn’t about fancy food, it’s about comfort, moisture, and protein first in a portion your pouch can handle. When recipes are built around those rules, you waste less food, feel better after eating, and hit your protein goal without relying on “slider” snacks.

A few common problem foods can trip people up early on:

• Tough steak and dry pork chops: hard to chew well, can feel heavy.
• Dry chicken breast: often “sticks” and can trigger discomfort.
• Bready coatings and crumbs: slide down fast, low protein for the space.
• Stringy veggies (celery, raw broccoli stems, asparagus strings): can be rough on a healing stomach.

The recipes in this post handle these by using tender proteins, adding moisture, skipping breading, and keeping veggies soft and simple.

How much protein per meal, and what “protein first” looks like

Most people do best with 2 to 4 oz of cooked protein per meal (about the size of a deck of cards at the low end, or the palm of your hand at the high end). If you’re earlier post-op or having tight days, start at the lower end and build up with time.

A simple “protein first” visual method:

1. Start with 2 to 4 oz cooked protein.
2. Add 1 to 3 tablespoons soft, cooked veggies if tolerated (think zucchini, spinach, green beans, or cauliflower rice).
3. If there’s room, add a small spoon of sauce or a soft topping for moisture.

If you track protein, keep it low pressure. A quick note in your phone helps you spot patterns without making meals stressful. The main habit that moves the needle is this: eat your protein before anything else, and don’t let slider foods (chips, crackers, sweets, “a few bites” of bread) take up your limited space.

Make it moist: sauces, broths, yogurt, and smart cooking methods

Dry bites are the fastest way to ruin a high-protein meal after gastric sleeve. Moist food tends to sit better, chew easier, and feel gentler if you deal with reflux.

Quick ways to keep protein tender:

• Marinate chicken or pork for 15 to 30 minutes (pickle juice, Italian dressing, lemon and olive oil, or a sugar-free seasoning blend plus broth).
• Choose crock pot or braising for meats that dry out easily.
• Use sheet pan cooking with moisture, add a splash of broth, then cover loosely with foil partway through.
• Simmer in sauce (marinara, creamy garlic, salsa, or a sugar-free BBQ style sauce).
• Pick dark meat chicken or turkey when you need extra tenderness.
• Stir in broth while reheating leftovers so they don’t dry out.
• Use Greek yogurt for dips and dressings, it adds protein and creaminess without a sugar hit.

If reflux shows up, keep flavors gentle at first (less spice, less acidic sauce), and focus on soft textures.

Sugar free and low carb shortcuts that still taste like comfort food

You can keep meals sugar free and low carb without eating bland food. The trick is using the right sweeteners, thickeners, and coatings so the texture feels like comfort food.

For sweetness (when you need it), many people like:

• Allulose for a more “real sugar” taste and smoother sauces.
• Monk fruit blends for quick wins in drinks and marinades.
• Erythritol blends in small amounts (some people get stomach upset, so go slow).

For thick, cozy sauces without flour:

• A pinch of xanthan gum (a tiny amount goes a long way).
• Reduced cream (simmer to thicken) or a little cream cheese.
• Shredded cheese or Parmesan to tighten up a sauce fast.

For crunchy coatings without bread crumbs:

• Crushed pork rinds (light, crisp, very low carb).
• Parmesan as a salty crust.
• Almond flour for a soft, pan-fried coating.

One last habit that saves you from surprise sugar: read labels. Ketchup, BBQ sauce, “healthy” dressings, and even deli meat can hide sugar and starch. When in doubt, pick a sugar-free version, or make a quick sauce with Greek yogurt, mustard, herbs, and a pinch of sweetener.

High-protein mains: easy dinners that reheat well

When you’re eating after gastric sleeve, dinner has to do a few jobs at once. It needs to be protein-forward, soft enough to chew well, and moist enough to reheat without turning into cardboard. The good news is that “leftovers that reheat well” is mostly a planning issue, not a talent issue.

Here’s the pattern that works for most people: cook once, portion small, and store with moisture. Saucy mains (marinara, broth, yogurt-based dips, creamy bakes) tend to reheat like they were just made. Dry mains can still work, but they need help, think extra pan juices, a spoon of broth, or a dip on the side.

A few simple habits make these recipes more comfortable and more dependable:

• Portion right away: Pack 2 to 4 oz of protein per container (or 3 to 5 meatballs, or a small handful of bites). This keeps you from “accidentally” serving too much later.
• Store with sauce: If there’s marinara, broth, or pan juices, add a few tablespoons to each portion. Moisture is your safety net.
• Reheat gently: Microwave on medium power with a loose cover, or warm on the stove with a splash of broth. High heat dries meat fast.
• Slice small: Thin slices and bite-size pieces warm evenly and feel easier to manage.
• Keep a soft side ready: Cauliflower mash, sautéed spinach, or zucchini are easy add-ons when you want a little more volume without many carbs.

Below are high-protein, sugar-free, low-carb mains that hold up well for meal prep, weeknights, and next-day lunches.

Italian Meatballs (high protein, sugar free, low carb)

Ingredients

• 1 lb ground beef (or turkey)
• 1 large egg
• 1/2 cup grated Parmesan
• 1/3 cup almond flour (or 1/2 cup crushed pork rinds)
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 1/2 cups sugar-free marinara
• 1/2 cup shredded mozzarella (optional)

Directions

1. Heat oven to 400°F. Line a sheet pan.
2. Mix meat, egg, Parmesan, almond flour, garlic, seasoning, salt, and pepper just until combined.
3. Roll into 1-inch meatballs. Bake 16 to 20 minutes (or pan-sear until browned).
4. Simmer meatballs in marinara 5 to 10 minutes. Top with mozzarella to melt.

Note: Serve 3 to 5 small meatballs with extra sauce. Low-carb side: zucchini noodles or sautéed spinach. Storage: fridge 4 days, freezer 2 months. Reheat tip: add a splash of marinara before microwaving.

Rolled Boneless Turkey Breast with Apples (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb boneless turkey breast
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tbsp butter (or olive oil)
• 1/2 cup diced apple (small dice)
• 1/2 cup diced onion
• 1/2 cup chicken broth
• 1 tsp brown sugar substitute (optional)
• 1/8 tsp cinnamon (optional)

Directions

1. Heat oven to 375°F. Butterfly turkey so it opens like a book.
2. Season with salt, pepper, garlic, and thyme. Roll tight and tie with kitchen string.
3. Sear in butter or oil 2 to 3 minutes per side. Add onion and broth, then roast 30 to 45 minutes, to 165°F.
4. Add apple for the last 10 minutes. Rest 10 minutes, then slice thin.

Note: Keep apple portions small to stay low carb. Serve 2 to 3 oz sliced turkey with pan juices. Low-carb side: cauliflower mash. Storage: fridge 4 days, freezer 2 months.

Grilled Chicken Kebabs (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb chicken thighs (or tenderloins)
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 1 small zucchini, thick slices
• 1/2 bell pepper, chunks (optional, small amount)

Directions

1. Cube chicken. Toss with oil, lemon, garlic, oregano, salt, and pepper. Marinate 20 to 60 minutes.
2. Thread onto skewers with zucchini (and a little pepper if using).
3. Grill over medium heat, turning, until chicken reaches 165°F.
4. Rest 5 minutes. Serve with a yogurt dip.

Note: Serve 2 to 4 oz chicken (skip extra veggies if they feel rough). Low-carb side: cucumber yogurt sauce and soft zucchini. Storage: fridge 4 days, freezer 2 months. Indoor option: broil on a foil-lined pan, turning once.

Italian Chicken Poppers (high protein, sugar free, low carb)

Ingredients

• 1 lb ground chicken
• 1/3 cup grated Parmesan
• 1 large egg
• 1/2 cup shredded mozzarella
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1 cup crushed pork rinds (for coating)
• 1/2 cup sugar-free marinara (for dipping)

Directions

1. Heat oven to 425°F (or air fry at 400°F). Line a pan.
2. Mix chicken, Parmesan, egg, mozzarella, seasoning, garlic powder, salt, and pepper.
3. Roll into bite-size balls and coat in crushed pork rinds.
4. Bake 12 to 15 minutes (or air fry 8 to 10 minutes). Serve with warm marinara.

Note: Portion 4 to 6 poppers as your protein. Low-carb side: ricotta or a soft salad. Storage: fridge 4 days, freezer 2 months. Freezing tip: freeze on a tray first, then bag.

Cheesy Meatball Skillet (high protein, sugar free, low carb)

Ingredients

• 12 cooked meatballs (homemade or store-bought, no sugar)
• 1 1/2 cups sugar-free marinara
• 1/4 cup heavy cream (optional)
• 1 cup shredded mozzarella
• 2 tbsp grated Parmesan
• 2 cups baby spinach (optional)
• 1/2 tsp Italian seasoning

Directions

1. Simmer marinara (and cream if using) with Italian seasoning.
2. Add meatballs and spinach. Cover 6 to 8 minutes until hot.
3. Top with mozzarella and Parmesan.
4. Broil 1 to 2 minutes until bubbly and lightly browned.

Note: Serve 3 to 4 meatballs with plenty of sauce. Low-carb side: roasted zucchini. Storage: fridge 4 days, freezer 2 months. Meal prep tip: add extra marinara to each container for moisture.

Best Ribs Ever (high protein, sugar free, low carb)

Ingredients

• 2 lb pork ribs
• 1 tsp salt
• 1 tsp black pepper
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 tbsp brown sugar substitute
• 1/2 cup sugar-free BBQ sauce
• 2 tbsp apple cider vinegar
• 1 tbsp yellow mustard (optional)

Directions

1. Heat oven to 300°F. Mix seasonings and sweetener, then rub over ribs (use mustard first if you like).
2. Place ribs on a foil-lined pan, add vinegar, cover tightly with foil.
3. Bake 2 1/2 to 3 hours until very tender.
4. Uncover, brush with BBQ sauce, bake 10 to 15 minutes. Rest, then slice.

Note: Chew slowly, and take smaller bites. If needed, shred the meat off the bone for easier portions. Low-carb side: cauliflower slaw. Storage: fridge 4 days, freezer 2 months.

Oven Fried Chicken (high protein, sugar free, low carb)

Ingredients

• 2 lb chicken thighs or drumsticks
• 1/2 cup mayonnaise (or Greek yogurt)
• 1 large egg (optional)
• 2 cups crushed pork rinds
• 1/3 cup grated Parmesan
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp black pepper
• Cooking spray

Directions

1. Heat oven to 425°F. Grease a rack or sheet pan.
2. Stir mayo (and egg if using) until smooth. Coat chicken well.
3. Mix pork rinds, Parmesan, paprika, salt, and pepper. Press coating onto chicken.
4. Spray tops lightly. Bake 30 to 40 minutes, to 165°F. Rest 5 minutes.

Note: Choose smaller pieces for easier chewing. Serve 1 small thigh or 1 drumstick with a yogurt ranch dip for moisture. Low-carb side: soft green beans. Storage: fridge 4 days, freezer 2 months.

Greek Chicken Bites (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb chicken breast (or thighs), bite-size pieces
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried dill
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup crumbled feta (optional)

Directions

1. Toss chicken with oil, lemon, garlic, oregano, dill, salt, and pepper. Marinate 15 to 45 minutes.
2. Pan-sear over medium heat until cooked through (165°F), or air fry at 400°F for 8 to 10 minutes.
3. Finish with a squeeze of lemon.
4. Sprinkle feta on top if using.

Note: Keep seasoning gentle if reflux flares, go lighter on garlic and lemon. Serve 2 to 4 oz bites. Low-carb side: cucumber yogurt (optional). Storage: fridge 4 days, freezer 2 months.

Italian Sausage and Peppers Tray (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb Italian sausage links (check no sugar)
• 2 bell peppers, sliced (use less for lower carbs)
• 1 small onion, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 medium zucchini, sliced (optional)

Directions

1. Heat oven to 400°F. Toss peppers, onion, garlic, oil, seasoning, salt, and pepper on a sheet pan.
2. Nestle sausage links into the veggies.
3. Roast 25 to 35 minutes, turning once, until sausage is cooked through.
4. Slice sausage and toss back into the pan juices before serving.

Note: For lower carbs, use more sausage and less pepper, add zucchini for volume. Serve 1 link (or 2 to 3 oz sliced). Storage: fridge 4 days, freezer 2 months.

World’s Best Meatloaf (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb ground beef (or turkey)
• 1 large egg
• 1/2 cup finely chopped onion
• 2 cloves garlic, minced
• 1/2 cup grated Parmesan
• 1/3 cup almond flour (or 1/2 cup crushed pork rinds)
• 1 tbsp Worcestershire (sugar-free if possible)
• 1 tsp salt
• 1/2 tsp black pepper
• 1/3 cup sugar-free ketchup (for glaze)

Directions

1. Heat oven to 375°F. Line a loaf pan or sheet pan.
2. Mix everything except ketchup until just combined.
3. Shape into a loaf and spread ketchup on top.
4. Bake 45 to 60 minutes (160°F beef, 165°F turkey). Rest 10 minutes, then slice thin.

Note: Thin slices reheat better and feel softer. Serve 1 to 2 thin slices with extra sugar-free ketchup or a little broth-based gravy. Low-carb side: mashed cauliflower. Storage: fridge 4 days, freezer 2 months.

Stuffed Meatloaf Cups (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb prepared meatloaf mixture (from above)
• 2 oz cheddar or mozzarella, cut into 12 cubes
• 1 tbsp diced jalapeño (optional)
• 1/4 cup sugar-free ketchup

Directions

1. Heat oven to 375°F. Grease a 12-cup muffin tin.
2. Press meat mixture into each cup, making a small well.
3. Add a cheese cube (and jalapeño if using), then seal with meat on top.
4. Brush with ketchup. Bake 20 to 25 minutes, then rest 5 minutes.

Note: These are built-in portions, which makes life easier. Serve 1 to 2 cups as your protein. Low-carb side: sautéed spinach. Storage: fridge 4 days, freezer 2 months.

Skinny Fiesta Chicken (high protein, sugar free, low carb)

Ingredients

• 2 lb chicken breasts or thighs
• 2 tbsp taco seasoning (no sugar)
• 1 cup salsa (no sugar added)
• 4 oz cream cheese
• 1 cup shredded cheddar
• 1/2 cup diced green chiles (optional)

Directions

1. Slow cooker: add chicken, taco seasoning, salsa, and chiles. Cook on low 6 to 7 hours (or high 3 to 4).
2. Shred chicken, then stir in cream cheese until smooth.
3. Stir in cheddar until melted.
4. Serve warm in a bowl.

Note: Keep it tortilla-free for low carbs. Portion 2 to 4 oz shredded chicken. Low-carb side: cauliflower rice. Storage: fridge 4 days, freezer 2 months.

Stove Top Pulled Pork (high protein, sugar free, low carb)

Ingredients

• 2 lb pork shoulder, cut into 2-inch chunks
• 1 1/2 tsp salt
• 1 tsp black pepper
• 2 tsp paprika
• 2 tsp garlic powder
• 1 tsp onion powder
• 1 cup broth
• 2 tbsp apple cider vinegar
• 1/3 cup sugar-free BBQ sauce (optional)

Directions

1. Season pork. Brown in a pot with a little oil.
2. Add broth and vinegar, cover, and simmer 1 1/2 to 2 1/2 hours until shreddable.
3. Shred, then simmer uncovered 5 to 10 minutes to thicken juices.
4. Stir in BBQ sauce if desired.

Note: For a softer texture, mix in extra broth before reheating. Serve 2 to 4 oz. Low-carb side: slaw made with a sugar-free dressing. Storage: fridge 4 days, freezer 2 months.

Creamy Artichoke Spinach Dip Chicken (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb chicken cutlets
• 4 oz cream cheese, softened
• 1/2 cup sour cream (or Greek yogurt)
• 1 cup chopped spinach (thawed and squeezed if frozen)
• 3/4 cup chopped artichoke hearts
• 1 clove garlic, minced
• 1/3 cup grated Parmesan
• 1/2 cup shredded mozzarella
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

1. Heat oven to 400°F. Place chicken in a baking dish and season with salt and pepper.
2. Mix cream cheese, sour cream, spinach, artichokes, garlic, and Parmesan.
3. Spread mixture over chicken and top with mozzarella.
4. Bake 18 to 25 minutes, until chicken reaches 165°F and topping is bubbly.

Note: This stays very moist, which helps on “tight” days. Serve 1 small cutlet (2 to 4 oz). Low-carb side: soft zucchini. Storage: fridge 4 days, freezer 2 months.

One Pan Chicken Parm (high protein, sugar free, low carb)

Ingredients

• 1 1/2 lb chicken cutlets
• 1 tbsp olive oil
• 1 1/2 cups sugar-free marinara
• 1 cup shredded mozzarella
• 1/3 cup grated Parmesan
• 1 tsp Italian seasoning
• 1/2 cup pork rind crumbs (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

1. Heat oven to 400°F. Season chicken with salt, pepper, and Italian seasoning.
2. Sear in an oven-safe skillet with olive oil, 2 to 3 minutes per side (use a light pork rind coating if tolerated).
3. Pour in marinara, top with mozzarella and Parmesan.
4. Bake 10 to 12 minutes, until chicken hits 165°F.

Note: If breading feels heavy, skip it and focus on sauce and cheese. Serve 2 to 4 oz chicken with extra marinara. Low-carb side: sautéed spinach. Storage: fridge 4 days, freezer 2 months.

Chicken Taco Pie (high protein, sugar free, low carb)

Ingredients

• 2 cups cooked shredded chicken
• 6 large eggs
• 1/2 cup heavy cream (or blended cottage cheese)
• 1 tbsp taco seasoning (no sugar)
• 1 1/2 cups shredded cheddar
• 1/2 cup diced green chiles
• 1 cup cauliflower rice (optional)

Directions

1. Heat oven to 350°F. Grease an 8×8-inch dish.
2. Whisk eggs, cream, and taco seasoning.
3. Stir in chicken, cheddar, chiles, and cauliflower rice if using.
4. Bake 30 to 40 minutes until set. Rest 10 minutes, then slice.

Note: Cut small squares so portions stay comfortable. Serve one small slice as your protein-first main. Low-carb side: sour cream or a little guacamole. Storage: fridge 4 days, freezer 2 months, reheat gently to keep it soft.

Fast bowls, salads, and stir fries: protein meals in 20 minutes

When you need a high-protein meal fast after gastric sleeve, the easiest path is a simple plan you can repeat. Keep cooked protein in the fridge (rotisserie chicken, shredded chicken thighs, browned ground turkey, cooked shrimp). Add bagged veggies (shredded cabbage, salad kits without the sugary toppings, cauliflower rice, steam-in-bag broccoli). Then finish with quick yogurt dressings or light pan sauces so each bite stays moist and easier to chew.

This approach also helps with portions. You can build a small bowl or salad with 2 to 4 oz of protein, add a little veg for crunch or softness (depending on what sits best), then stop when your pouch says “enough.” If raw veggies feel rough, keep the same flavors but switch to softer options (lightly steamed broccoli, thinner-sliced cucumber, or a quick sauté of cabbage).

A few “make it sleeve-friendly” moves that matter in these fast meals:

• Chop small: tiny bites chew easier and feel less heavy.
• Choose tender cuts: chicken thighs and ground turkey often sit better than dry breast.
• Sauce is your friend: a tablespoon or two of dressing or pan sauce can be the difference between comfortable and “stuck.”
• Go easy on nuts, seeds, and heat: you can always add more later.

Chinese Chicken Salad (high protein, sugar free, low carb)

Ingredients (1 to 2 servings)

• 6 oz cooked chicken, finely chopped
• 2 cups shredded cabbage (bagged coleslaw mix works)
• 1/2 cup cucumber, thin-sliced and quartered
• 2 tbsp sliced green onion
• 1 tbsp slivered almonds (optional, keep light)
• 1 tsp sesame seeds (optional)

Dressing

• 1 1/2 tbsp soy sauce (or coconut aminos)
• 1 tbsp rice vinegar
• 2 tsp toasted sesame oil
• 1 tsp grated ginger (or 1/4 tsp ground ginger)
• 1 small garlic clove, minced (or 1/4 tsp garlic powder)
• 1 to 2 tsp monk fruit sweetener (optional)

Directions

1. Whisk the dressing in a bowl until smooth.
2. Add chicken, cabbage, cucumber, and green onion. Toss well.
3. Let it rest 5 minutes so the cabbage softens a bit.
4. Top with a small pinch of almonds and sesame seeds if tolerated.

Meal prep note (optional): Mix the dressing and chop the chicken ahead. Store separately, then toss right before eating so the cabbage stays crisp.

Shrimp Fried Rice (high protein, sugar free, low carb)

Ingredients (1 to 2 servings)

• 8 oz peeled, deveined shrimp (tails off)
• 2 cups cauliflower rice
• 1 large egg
• 2 tbsp peas and carrots (optional, small amount)
• 1 tsp oil (avocado or olive oil)
• 2 garlic cloves, minced (or 1/2 tsp garlic powder)
• 1 tsp grated ginger (or 1/4 tsp ground ginger)
• 1 1/2 tbsp soy sauce (or coconut aminos)
• 1 tsp toasted sesame oil
• 2 tbsp sliced green onion

Directions

1. Chop shrimp into small pieces if you want easier bites, then pat dry.
2. Heat a nonstick skillet over medium heat. Add 1/2 tsp oil, scramble the egg, then move it to a plate.
3. Add remaining 1/2 tsp oil. Cook shrimp 2 to 3 minutes until just pink.
4. Add garlic and ginger for 20 seconds, then add cauliflower rice (and peas and carrots if using). Stir fry 3 to 5 minutes.
5. Stir in soy sauce and sesame oil. Add egg back in and toss.
6. Finish with green onion.

Meal prep note (optional): Cook the shrimp and cauliflower rice, then portion into containers. Reheat gently and add a small splash of water or broth to keep it moist.

Chicken and Broccoli Stir Fry (high protein, sugar free, low carb)

Ingredients (2 servings)

• 12 oz boneless, skinless chicken thighs, cut into thin strips
• 2 cups broccoli florets, chopped small
• 1 tbsp oil (avocado or olive oil)
• 2 garlic cloves, minced
• 1 tsp grated ginger (or 1/4 tsp ground ginger)

Sauce

• 3 tbsp soy sauce (or coconut aminos)
• 1/3 cup chicken broth
• 1 to 2 tsp monk fruit sweetener (optional)
• 1/8 tsp xanthan gum (optional, for thicker sauce)

Directions

1. Steam broccoli 2 to 4 minutes until bright green and slightly soft (cook softer if you do better that way).
2. Heat oil in a skillet over medium-high heat. Cook chicken 5 to 7 minutes, stirring, until cooked through.
3. Add garlic and ginger, cook 20 seconds.
4. Stir in sauce ingredients. Simmer 2 minutes.
5. If using xanthan gum, sprinkle it in while whisking, then simmer 30 to 60 seconds.
6. Add broccoli, toss, and serve with extra sauce spooned over the chicken.

Meal prep note (optional): Keep broccoli and chicken together, and store with extra sauce. That sauce keeps reheats from drying out.

‘Fried’ Chicken Salad with Ranch Yogurt Dressing (high protein, sugar free, low carb)

Ingredients (1 to 2 servings)

• 6 oz cooked crispy chicken pieces (from oven fried chicken), chopped small
• 3 cups romaine (or mixed greens), chopped
• 1/2 cup cucumber, diced
• 1/2 cup diced tomato (optional)
• 1/4 cup shredded cheddar
• 2 tbsp bacon bits (or 2 strips cooked bacon, crumbled)

Ranch yogurt dressing

• 1/3 cup plain Greek yogurt
• 1 tbsp mayonnaise
• 1 tbsp chopped dill (or 1 tsp dried dill)
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 tsp lemon juice

Directions

1. Whisk dressing ingredients until smooth. Taste and adjust salt.
2. In a bowl, combine greens, cucumber, tomato (if using), cheddar, and bacon.
3. Dress lightly, then add chicken last so it stays crisp.
4. Chop everything small for easier chewing and more even bites.

Meal prep note (optional): Pack salad ingredients and chicken in separate containers. Add dressing at serving time.

Asian Turkey Salad with Peanut Dressing (high protein, sugar free, low carb)

Ingredients (2 servings)

• 12 oz cooked ground turkey
• 3 cups shredded cabbage
• 1/3 cup carrot ribbons (optional, small amount)
• 2 tbsp chopped cilantro (optional)

Peanut dressing

• 2 tbsp peanut butter (unsweetened)
• 2 tbsp soy sauce (or coconut aminos)
• 1 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tsp grated ginger (or 1/4 tsp ground ginger)
• 1 small garlic clove, minced (or 1/4 tsp garlic powder)
• 2 to 4 tbsp warm water (to thin)
• 1 to 2 tsp monk fruit sweetener (optional)

Directions

1. Whisk peanut butter, soy sauce, vinegar, lime, ginger, garlic, and sweetener.
2. Add warm water a little at a time until it pours easily.
3. Toss turkey with cabbage (and carrot and cilantro if using). Add dressing and toss again.
4. Let it sit 5 minutes so the cabbage softens slightly.

Meal prep note (optional): Store dressing separately. If peanut is an issue, swap sunflower seed butter 1:1.

Skinny Orange Chicken (high protein, sugar free, low carb)

Ingredients (2 to 3 servings)

• 1 lb boneless, skinless chicken thighs, cut into 1-inch chunks
• 1 large egg
• 1/2 cup almond flour (or 3/4 cup crushed pork rinds)
• 1/2 tsp salt
• Oil spray

Orange sauce

• 1 tsp orange zest
• 1/2 tsp orange extract
• 2 tbsp rice vinegar
• 3 tbsp soy sauce (or coconut aminos)
• 2 garlic cloves, minced
• 1 tsp grated ginger (or 1/4 tsp ground ginger)
• 2 to 3 tbsp monk fruit sweetener (to taste)
• 1/2 cup chicken broth
• 1/8 tsp xanthan gum (optional)

Directions

1. Heat oven to 425°F (or air fryer to 400°F). Line a pan.
2. Beat egg in a bowl. In a second bowl, mix almond flour (or pork rinds) with salt.
3. Dip chicken in egg, then coat lightly. Place on pan and spray tops with oil.
4. Bake 16 to 20 minutes (or air fry 10 to 12 minutes), until 165°F.
5. Simmer sauce ingredients (except xanthan gum) in a small pot for 3 to 5 minutes.
6. If using xanthan gum, whisk it in and simmer 30 to 60 seconds.
7. Toss chicken with sauce. Keep it saucy for moisture.

Meal prep note (optional): Store chicken and sauce separately, then combine after reheating so the coating stays less soggy. Keep any orange juice out or minimal to stay sugar-free.

Coconut Chicken with Sweet and Sour Sauce (high protein, sugar free, low carb)

Ingredients (2 to 3 servings)

• 1 lb chicken breast or thighs, cut into bite-size chunks
• 1 large egg
• 1/3 cup unsweetened shredded coconut
• 1/3 cup almond flour
• 1/2 tsp salt
• 1/4 tsp black pepper
• Oil spray

Sweet and sour sauce

• 1/4 cup sugar-free ketchup
• 2 tbsp rice vinegar (or apple cider vinegar)
• 1 tbsp soy sauce (or coconut aminos)
• 2 to 3 tbsp monk fruit sweetener (to taste)
• 1/4 tsp garlic powder
• 2 tbsp water

Directions

1. Heat oven to 425°F. Line a sheet pan.
2. Beat egg in a bowl. Mix coconut, almond flour, salt, and pepper in another bowl.
3. Dip chicken in egg, then coat with coconut mix. Place on pan and spray lightly.
4. Bake 16 to 20 minutes, until 165°F.
5. Simmer sauce ingredients in a small pot for 2 to 3 minutes.
6. Drizzle lightly over chicken (or dip each bite so you control the sauce).

Meal prep note (optional): Bake a double batch, then freeze cooked chicken bites. Reheat in the air fryer and make sauce fresh in minutes. Serve with 1/2 to 1 cup cauliflower rice for a full meal.

General Tso’s Skinny Chicken! (high protein, sugar free, low carb)

Ingredients (2 to 3 servings)

• 1 lb boneless, skinless chicken thighs, cut into 1-inch chunks
• 1 large egg
• 1/2 cup almond flour (or 3/4 cup crushed pork rinds)
• 1/2 tsp salt
• Oil spray

Sauce

• 3 tbsp soy sauce (or coconut aminos)
• 2 tbsp rice vinegar
• 1/2 cup chicken broth
• 2 garlic cloves, minced
• 1 tsp grated ginger (or 1/4 tsp ground ginger)
• 2 to 3 tbsp monk fruit sweetener
• 1/4 tsp chili flakes (optional)
• 1/8 tsp xanthan gum (optional)

Directions

1. Heat oven to 425°F (or air fryer to 400°F). Line a pan.
2. Dip chicken in beaten egg, then coat lightly in almond flour (or pork rinds). Spray lightly with oil.
3. Bake 16 to 20 minutes (or air fry 10 to 12 minutes), until 165°F.
4. Simmer sauce ingredients (except xanthan gum) for 3 to 5 minutes.
5. Whisk in xanthan gum if using, then simmer 30 to 60 seconds.
6. Toss chicken in sauce. Keep heat mild if your stomach is sensitive.

Meal prep note (optional): Make the sauce in advance and refrigerate up to 4 days. Warm it gently and thin with broth if it gets too thick.

Throw together a Cobb Salad! Yummy. (high protein, sugar free, low carb)

Ingredients (1 to 2 servings)

• 6 oz cooked chicken, chopped small
• 2 hard-boiled eggs, chopped
• 2 strips cooked bacon, crumbled
• 1/4 avocado, diced (portion-friendly)
• 2 tbsp crumbled blue cheese (or 1/4 cup shredded cheddar)
• 3 cups chopped lettuce
• 2 tbsp sugar-free ranch (or sugar-free vinaigrette)

Directions

1. Chop everything small, then layer lettuce, chicken, eggs, bacon, avocado, and cheese in a bowl.
2. Dress lightly and toss, or drizzle on top.
3. If you tend to feel “tight,” add an extra spoon of dressing for moisture.

Meal prep note (optional): Use leftovers and batch cook eggs and bacon once. Keep avocado uncut until serving.

Warm Mexican Chicken Salad, rotisserie chicken hacks (high protein, sugar free, low carb)

Ingredients (1 to 2 servings)

• 6 oz rotisserie chicken, chopped small (skin removed if desired)
• 3 cups chopped romaine
• 1/3 cup shredded cheese (cheddar or Mexican blend)
• 3 tbsp salsa (no sugar added)
• 2 tbsp plain Greek yogurt (or sour cream)
• 1/4 avocado, diced (optional, small)
• 1/4 tsp taco seasoning (optional, check no sugar)
• 1 tsp lime juice

Directions

1. Warm chicken in a skillet with salsa and taco seasoning (if using) for 2 to 3 minutes.
2. Add romaine to a bowl, then spoon warm chicken over the top.
3. Add cheese, yogurt (or sour cream), avocado (if using), and lime juice.
4. Mix gently so the lettuce softens slightly from the warm chicken.

Meal prep note (optional): Buy one rotisserie chicken and plan quick uses all week:

• Chicken salad with Greek yogurt and mustard
• Chicken taco bowls over cauliflower rice
• Chicken and broth soup with soft zucchini
• Warm salsa chicken for salads and lettuce wraps

Protein snacks and dips for cravings, parties, and goal weight living

Grazing at a party can get tricky after gastric sleeve. The food is often crunchy, sweet, or dry, and those are the exact things that can crowd out protein and leave you feeling off later. That’s why I like to walk in with a simple plan: build a protein safety net between meals.

Think of it like putting bumpers on a bowling lane. If the snack table is packed with chips and desserts, you still have a few solid, protein-first options that keep you steady. These snacks also help with cravings at home. When you’re tired or stressed, it’s easier to stay on plan if something satisfying is already in the fridge.

A few sleeve-friendly tips that make party snacks work better:

• Keep textures moist and soft when you can (dips, chilled spreads, warm shrimp).
• Make bites small and even so chewing is easier.
• Use dippers that add volume without a carb hit, like cucumbers, celery (if tolerated), or cheese crisps.
• If you track macros, count protein per serving, because portions can sneak up fast with dips and nuts.

The recipes below are sugar-free, low-carb, and built for real life: cravings, gatherings, and day-to-day goal weight living.

Hidden Valley Ranch PROTEIN Dip (high protein, sugar free, low carb)

This is a high-protein ranch dip that eats like a comfort food, not “diet food.” It also keeps well, so you can portion it for quick snacks.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup cottage cheese (blend smooth)
• 2 tbsp ranch seasoning mix (no sugar added)
• 1 tbsp lemon juice
• 1/4 tsp salt (or to taste)
• 1/4 tsp black pepper
• 1 tbsp chopped fresh dill (optional)

Directions

1. Add Greek yogurt and cottage cheese to a blender. Blend until completely smooth.
2. Add ranch seasoning, lemon juice, salt, pepper, and dill (if using). Blend again.
3. Chill for at least 30 minutes so the flavor thickens and settles.
4. If it’s too thick, stir in 1 to 2 tsp water. If it’s too thin, add 2 tbsp more Greek yogurt.

Serving ideas

• Dip cucumber sticks or thin cucumber rounds.
• Spoon over chopped chicken or chicken bites for a “protein bowl.”
• Use as a spread for deli turkey roll-ups.

Mini Rolled Cheese Balls (high protein, sugar free, low carb)

These are rich and filling, so small portions work best. They’re great for parties because you can make them ahead and grab one when you need something that sticks.

Ingredients

• 4 oz cream cheese, softened
• 1 cup shredded cheddar
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 4 slices cooked bacon, finely chopped
• 2 tbsp sliced green onion
• 1/4 tsp paprika
• 2 tbsp finely chopped pecans or walnuts (optional, for coating)

Directions

1. In a bowl, mix cream cheese, cheddar, garlic powder, onion powder, bacon, green onion, and paprika until well combined.
2. Cover and chill for 30 to 60 minutes so the mixture firms up.
3. Roll into 10 to 12 mini balls (about 1 tablespoon each).
4. If using nuts, roll each ball in the chopped nuts to coat.
5. Store covered in the fridge up to 4 days.

Serving ideas

• Pair with cucumber rounds or thin bell pepper strips.
• Add a few cheese crisps on the side for crunch (store-bought or homemade).
• For a protein plate, serve with a few ounces of deli turkey or leftover chicken.

Portion note: Start with one mini cheese ball. They’re very filling.

Apple Brie Bacon Bites (high protein, sugar free, low carb)

This one feels fancy but takes minutes. The apple adds sweetness and crunch, but it also adds carbs, so keep portions tight.

Ingredients

• 1/2 small apple, thinly sliced (about 12 small slices)
• 3 oz brie, cut into 12 small chunks
• 4 slices cooked bacon, broken into small pieces
• 12 toothpicks
• 1 tbsp sugar-free syrup or glaze (monk fruit sweetened, optional)

Directions

1. Heat oven to 350°F.
2. On a parchment-lined pan, top each apple slice with a brie chunk and a piece of bacon.
3. Bake 3 to 5 minutes, just until the brie softens (don’t let it fully melt off).
4. Cool 2 to 3 minutes, then add a tiny drizzle of sugar-free syrup (optional).
5. Secure each bite with a toothpick.

Serving ideas

• Keep it more low-carb by limiting to 1 to 2 bites.
• Swap the apple for cucumber rounds if you want a near-zero-carb base.
• Add a savory dip option nearby, like the ranch protein dip, for balance.

Shrimp with Homemade Cocktail Sauce (high protein, sugar free, low carb)

Shrimp is a party win because it’s lean protein that feels like a treat. This sauce gives you the classic taste without the sugar.

Ingredients

• 1 lb cooked shrimp, peeled and deveined (tails on or off)
• 1/2 cup sugar-free ketchup
• 2 tbsp prepared horseradish (drained if very wet)
• 1 tbsp lemon juice
• 1/2 tsp Worcestershire sauce (check label for sugar)
• 1 to 2 tsp hot sauce (optional)
• 1/8 tsp salt (to taste)

Directions

1. If shrimp are large, chop them into bite-size pieces for easier chewing.
2. In a bowl, stir together ketchup, horseradish, lemon juice, Worcestershire, hot sauce (if using), and salt.
3. Chill the sauce for 20 minutes for the best flavor.
4. Serve shrimp cold with the sauce on the side.

Serving ideas

• Spoon shrimp and sauce over cucumber slices for clean, crunchy bites.
• Make a quick shrimp “salad cup” using chopped shrimp and a little sauce in a lettuce leaf.
• Add a side of string cheese or a few cubes of cheddar for an extra protein boost.

Spiced Toasted Pecans (high protein, sugar free, low carb)

These hit that “snack drawer” craving, sweet, salty, and crunchy. Nuts can feel heavy early post-op, so go slow and keep portions small.

Ingredients

• 2 cups pecan halves
• 1 egg white
• 1 tsp cinnamon
• 1/2 tsp salt
• 2 tbsp monk fruit sweetener (or preferred granulated sugar substitute)
• 1/2 tsp vanilla extract
• 1/8 tsp cayenne pepper (optional)

Directions

1. Heat oven to 300°F. Line a sheet pan with parchment paper.
2. Whisk egg white until foamy (about 30 seconds).
3. Stir in cinnamon, salt, sweetener, vanilla, and cayenne (if using).
4. Toss pecans in the egg white mixture until coated.
5. Spread in a single layer and bake 25 to 35 minutes, stirring once halfway through.
6. Cool fully so they crisp up.

Serving ideas

• Portion into small snack bags, 1 to 2 tablespoons each.
• Sprinkle a few on top of Greek yogurt for a crunchy, protein-forward snack.
• For parties, set them next to savory options so you don’t default to sweets.

Tolerance note: If nuts feel rough right now, skip these and stick with softer protein snacks like shrimp or yogurt-based dips.

Desserts and sweet treats: sugar free, high-protein options that feel normal

Dessert after gastric sleeve can still feel like dessert, you just need a different “base.” Instead of flour, sugar, and big portions, think protein-first sweets built on ricotta, Greek yogurt, cream cheese, and eggs. The payoff is huge: you get that familiar cheesecake, cake, custard vibe without using your limited pouch space on sugar.

Portion size matters more than the recipe. Most people do best with 2 to 4 tablespoons of a rich dessert (or one small cupcake). Serve it on a small plate, put the rest away, and let that be normal. Rich, creamy textures also help because they’re slow to eat and easy to chew well.

One more habit that helps: don’t drink with dessert. Liquids can push food through faster and leave you uncomfortable. If you want coffee or tea, have it 20 to 30 minutes after. You’ll also notice you’re satisfied with less when you separate food and drinks.

To keep desserts sleeve-friendly:

• Choose smooth, moist textures (cheesecake, custard, yogurt cakes, whipped treats).
• Use measured fruit for flavor without a sugar hit (berries beat bananas most days).
• Sweeten lightly, then taste after chilling. Sweetness gets stronger cold.
• Add protein in ways that don’t wreck texture: unflavored whey isolate (small amounts), collagen peptides (mixes easily), or a little extra Greek yogurt.

Below are sugar-free, low-carb, high-protein desserts that taste “normal,” with crustless options when you want carbs even lower.

Cherry Cheesecake (high protein, sugar free, low carb)

Ingredients (8 servings)

• 16 oz cream cheese, softened
• 1 cup plain Greek yogurt (0 percent or 2 percent)
• 1/2 cup granulated allulose or monk fruit blend
• 2 tsp vanilla extract
• 1 tbsp lemon juice
• 2 large eggs (optional for baked version, skip for no-bake)
• 1/2 cup sugar-free cherry pie topping

Optional crust (adds carbs)

• 3/4 cup almond flour
• 2 tbsp melted butter
• 1 tbsp granulated allulose or monk fruit
• Pinch of salt

Directions (baked, most “real cheesecake” texture)

1. Heat oven to 325°F. Grease an 8-inch springform pan (or line an 8×8-inch pan with parchment).
2. If using crust: mix almond flour, butter, sweetener, and salt. Press into pan. Bake 8 minutes, cool 5 minutes.
3. Beat cream cheese until smooth. Mix in Greek yogurt, sweetener, vanilla, and lemon juice.
4. Beat in eggs (if using) just until combined.
5. Pour into pan. Bake 30 to 40 minutes, until edges are set and center still jiggles slightly.
6. Cool 1 hour on the counter, then chill at least 4 hours.
7. Spoon cherry topping over each slice right before serving.

Directions (no-bake, crustless lowest-carb option)

1. Beat cream cheese until smooth. Mix in Greek yogurt, sweetener, vanilla, and lemon juice.
2. Spoon into 8 small ramekins or jars. Chill 4 hours.
3. Top each with 1 tbsp cherry topping.

Easy protein boost

• Stir in 2 tbsp unflavored collagen peptides (won’t thicken much).
• If using whey isolate, start with 1 tbsp and taste, too much can make it “chalky.”

Carrot Cake, no sugar added (high protein, sugar free, low carb)

Ingredients (8 cupcakes)

• 1 1/2 cups almond flour
• 1 tsp baking powder
• 2 tsp cinnamon
• 1/4 tsp salt
• 3 large eggs
• 1/2 cup granulated allulose or monk fruit blend
• 1/2 cup finely shredded carrot (about 1 medium carrot, packed lightly)
• 1/4 cup melted butter or avocado oil
• 1 tsp vanilla extract

Cream cheese frosting

• 4 oz cream cheese, softened
• 1/3 cup plain Greek yogurt
• 3 tbsp powdered allulose or powdered monk fruit
• 1/2 tsp vanilla extract
• Pinch of salt

Directions

1. Heat oven to 350°F. Line a muffin pan with 8 liners.
2. Whisk almond flour, baking powder, cinnamon, and salt.
3. In a second bowl, whisk eggs and sweetener until smooth. Whisk in butter and vanilla.
4. Stir wet into dry, then fold in shredded carrot.
5. Divide batter evenly (about 3 tbsp per cup). Bake 18 to 22 minutes, until set.
6. Cool completely.
7. Beat frosting ingredients until smooth. Frost lightly.

Portion note

• Keep carrot modest because it adds carbs. Cupcakes make portion control easy, aim for 1 cupcake per serving.

Easy protein boost

• Replace Greek yogurt in frosting with blended cottage cheese (same amount) for a thicker, higher-protein frosting.
• Add 1 tbsp unflavored collagen to the frosting and beat again.

Ricotta Fritters (high protein, sugar free, low carb)

Ingredients (10 to 12 mini fritters)

• 1 cup whole-milk ricotta
• 1 large egg
• 1/3 cup almond flour
• 3 tbsp granulated allulose or monk fruit blend
• 1 tsp vanilla extract
• 1 tsp lemon zest
• 1/2 tsp baking powder
• Pinch of salt
• Optional: 1/2 tsp cinnamon
• Oil spray (or 1 tsp butter for the pan)

Directions

1. In a bowl, mix ricotta, egg, sweetener, vanilla, and lemon zest.
2. Stir in almond flour, baking powder, salt, and cinnamon (if using). Batter should be thick and scoopable.
3. Heat a nonstick skillet over medium-low. Lightly coat with oil spray.
4. Drop batter by 1 tablespoon portions. Flatten slightly.
5. Cook 2 to 3 minutes per side, until golden and set. Keep heat gentle so they stay soft inside.
6. Serve warm with sugar-free syrup (1 to 2 tsp) or a spoon of whipped cream.

Easy protein boost

• Stir in 2 tbsp unflavored collagen (easy).
• For whey isolate, start with 1 tbsp and add 1 tbsp water if batter gets too stiff.

No Sugar French Yogurt Cake (high protein, sugar free, low carb)

Ingredients (8 thin slices)

• 2 cups plain Greek yogurt
• 4 large eggs
• 1/2 cup granulated allulose or monk fruit blend
• 1/2 cup almond flour
• 1 1/2 tsp baking powder
• 2 tsp vanilla extract
• Optional: 1 tsp lemon zest
• Pinch of salt

Directions

1. Heat oven to 325°F. Grease an 8-inch round pan and line the bottom with parchment.
2. Whisk Greek yogurt, eggs, sweetener, vanilla, lemon zest (if using), and salt until smooth.
3. Whisk in almond flour and baking powder.
4. Pour into pan. Bake 30 to 38 minutes, until set and lightly golden.
5. Cool completely, then chill 2 hours before slicing.

Serving tip

• Slice thin and eat slowly. This one gets better cold and holds together best chilled.

Easy protein boost

• Swap 1/2 cup of the Greek yogurt for blended cottage cheese.
• Add 2 tbsp collagen peptides to the batter.

Raspberry Ricotta Cake (high protein, sugar free, low carb)

Ingredients (8 servings)

• 15 oz ricotta (whole milk)
• 3 large eggs
• 1/2 cup granulated allulose or monk fruit blend
• 1/2 cup almond flour
• 1 tsp baking powder
• 2 tsp vanilla extract
• 1 tsp lemon zest
• 3/4 cup raspberries (fresh or frozen)

Directions

1. Heat oven to 325°F. Grease an 8-inch round pan and line the bottom with parchment.
2. Whisk ricotta, eggs, sweetener, vanilla, and lemon zest until smooth.
3. Stir in almond flour and baking powder.
4. Fold in raspberries gently (if using frozen, don’t thaw).
5. Bake 35 to 45 minutes, until set in the center.
6. Cool fully, then chill before slicing.

Tip for the best texture

• Use frozen berries and don’t overmix after adding them, or the batter can turn watery.

Easy protein boost

• Mix in 2 tbsp collagen peptides.
• If you want more protein without changing flavor, serve with 2 tbsp Greek yogurt on the side.

No Bake No Sugar Pumpkin Cheesecake (high protein, sugar free, low carb)

Ingredients (8 servings)

• 8 oz cream cheese, softened
• 1 cup pumpkin puree
• 1 cup plain Greek yogurt
• 1/2 cup powdered allulose or powdered monk fruit
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 1 cup whipped topping (sugar-free) or 3/4 cup heavy cream, whipped

Optional gelatin for a firmer set

• 1 1/2 tsp unflavored gelatin
• 2 tbsp water

Optional crust

• 3/4 cup almond flour
• 2 tbsp melted butter
• 1 tbsp granulated allulose or monk fruit
• Pinch of salt

Directions

1. If using crust: mix crust ingredients, press into an 8×8-inch dish or 8 jars.
2. Beat cream cheese until smooth. Add pumpkin, Greek yogurt, sweetener, spice, and vanilla. Beat again.
3. If using gelatin: sprinkle gelatin over water, let stand 2 minutes, then microwave 10 seconds. Whisk into filling.
4. Fold in whipped topping (or whipped cream) gently.
5. Spoon into dish or jars. Chill at least 4 hours.

Make-ahead win

• This holds well for holidays. Make it the day before and keep it chilled.

Easy protein boost

• Add 1 to 2 tbsp collagen peptides.
• For whey isolate, add 1 tbsp and taste. Pumpkin hides it better than most flavors.

Coconut Custards (high protein, sugar free, low carb)

Ingredients (6 ramekins)

• 4 large eggs
• 1 can (13.5 oz) full-fat coconut milk
• 1/3 cup granulated allulose or monk fruit blend
• 2 tsp vanilla extract
• 1/3 cup unsweetened shredded coconut
• Pinch of salt
• Optional: 1/2 tsp cinnamon

Directions

1. Heat oven to 325°F. Place 6 ramekins in a baking dish.
2. Whisk eggs, coconut milk, sweetener, vanilla, salt, and cinnamon (if using) until smooth. Stir in shredded coconut.
3. Pour into ramekins.
4. Add hot water to the baking dish until it reaches halfway up the ramekins.
5. Bake 30 to 40 minutes, until edges are set and centers still wobble slightly.
6. Cool, then chill 2 hours before eating.

Texture tip

• Custard is soft and gentle, which often sits well when your stomach feels picky.

Easy protein boost

• Add 2 tbsp collagen peptides to the custard mix.
• Want it richer and higher-protein? Replace 1/2 cup coconut milk with 1/2 cup Greek yogurt, then whisk well.

Pumpkin Whip, sugar free, no bake, fluffy holiday treat (high protein, sugar free, low carb)

Ingredients (6 small servings)

• 1 cup pumpkin puree
• 1 cup plain Greek yogurt
• 1 box (1 oz) instant sugar-free vanilla pudding mix (check carbs)
• 1 1/2 tsp pumpkin pie spice
• 1 cup whipped topping (sugar-free)
• Optional: 1 to 2 tbsp granulated allulose or monk fruit (to taste)

Directions

1. Whisk pumpkin, Greek yogurt, pudding mix, and spice until thick.
2. Taste and add sweetener if needed.
3. Fold in whipped topping.
4. Chill 1 to 2 hours, then portion into small cups.

Pudding-free option (firmer, cleaner ingredients)

• Skip pudding mix. Bloom 1 1/2 tsp gelatin in 2 tbsp water (2 minutes), microwave 10 seconds, whisk into pumpkin and yogurt, then fold in whipped topping and chill.

Easy protein boost

• Stir in 2 tbsp collagen peptides.
• Add 1 tbsp unflavored whey isolate to the pumpkin and yogurt mix before folding in whipped topping (small amount keeps it fluffy).

Old Fashioned No Sugar Apple Pie, insanely good (lower carb approach)

This one is higher carb than the other desserts because apples are still fruit. It can fit best when you’re stable, active, and you keep the serving small. Think of it like wearing perfume, a little goes a long way.

Ingredients (6 servings, small portions)

• 2 medium apples, peeled and thin-sliced (about 3 cups sliced)
• 2 tbsp butter
• 1/3 cup granulated allulose or monk fruit blend
• 1 1/2 tsp cinnamon
• 1 tbsp lemon juice
• 1/4 tsp salt
• Thickener: 1/4 tsp xanthan gum or 1 tsp glucomannan (konjac)

Optional topping (crustless crumble)

• 1/2 cup almond flour
• 3 tbsp butter, softened
• 2 tbsp granulated allulose or monk fruit
• 1/2 tsp cinnamon
• Pinch of salt

Directions

1. Heat oven to 350°F. Grease an 8×8-inch baking dish.
2. In a skillet over medium heat, melt butter. Add apples, sweetener, cinnamon, lemon juice, and salt.
3. Cook 8 to 12 minutes, stirring often, until apples soften and release juices.
4. Sprinkle xanthan gum (or glucomannan) over the apples while stirring constantly. Cook 1 minute to thicken.
5. Spoon into baking dish.
6. If using crumble: mix almond flour, butter, sweetener, cinnamon, and salt until clumpy. Sprinkle over top.
7. Bake 15 to 20 minutes, until bubbly and topping is lightly browned. Cool 15 minutes before serving.

Best times to enjoy it

• After a protein-forward meal, not on an empty stomach.
• When you can keep it to 2 to 3 tablespoons, then stop.

Easy protein boost (without changing the pie)

• Serve with 2 tbsp Greek yogurt or a spoon of whipped cream on top.
• For a higher-protein “a la mode,” blend 1/2 cup cottage cheese + 1/2 tsp vanilla + sweetener to taste, then chill and dollop on top.

Enjoy!

Part II keeps gastric sleeve meals simple: protein first, keep it moist, and stick with flavors you actually like. These recipes are built for small portions, gentle textures, and easy reheats, so you can eat well without making a second meal for yourself.

Here’s your no-stress plan for the week: pick 2 mains you won’t mind repeating (meatballs, taco pie, pulled pork, or dip chicken), then add 1 salad or stir fry for a fast night, 1 dip for snacks, and 1 dessert for a sweet bite that stays sugar-free. That mix covers busy days, cravings, and leftovers without turning your fridge into chaos.

After you cook, portion leftovers right away into 2 to 4 oz containers. Add a spoon of marinara, broth, salsa, or yogurt sauce to each one, moisture is your insurance against dry reheats and “stuck” bites. Keep a few sugar-free sauces on hand, they make plain protein taste fresh in minutes.

Thanks for spending time here. Drop a comment with Part III requests, slow cooker meals, air fryer ideas, or high-protein breakfasts.

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