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

If you’ve had gastric sleeve surgery, you already know the biggest challenge isn’t willpower, it’s keeping meals protein-first while portions stay small. Part III of this 2026 series, Recipes Made Simple: High-Protein After Gastric Sleeve (Part III), keeps it practical with high-protein, sugar free, low carb recipes that don’t take a bunch of steps or special skills.

These recipes are built for real gastric sleeve life: soft options when you need them, chewable textures when you’re ready, and simple swaps that keep carbs and sugar down. You’ll also see clear portions so you can plate what fits, eat slowly, and stop before you’re uncomfortable.

Everyone heals differently, so use this as a guide, not a rulebook. Always follow your bariatric team’s plan, your stage, and your personal tolerance, then pick the recipes that make eating feel easier again.

High-protein after gastric sleeve basics (2026): how to eat, cook, and portion without stress

After gastric sleeve, your stomach has a small “capacity cup.” If you fill it with the wrong stuff first, you run out of room before you hit your protein. That’s why a protein-first routine makes meals feel calmer, not strict.

Keep the basics simple: take small bites, chew well, eat slowly, and stop at the first sign of pressure (that tight feeling in your chest or upper stomach). If you want a simple search-friendly target, many bariatric plans aim for 20 to 30 grams of protein per meal (check your plan), then build the rest around low carb, low sugar, and enough fiber to stay regular.

Protein-first plate guide: what to eat first and how to build a small meal

Think of your plate like a tiny bento box. Protein gets the biggest slot, sauce makes it comfortable, and veggies add fiber and crunch without spiking carbs.

Use this quick template for most meals:

2 to 4 oz protein (start closer to 2 oz if you’re early out, go up as tolerated)
1 to 2 tbsp sauce (keeps bites moist and easier to swallow)
1 to 3 tbsp low-carb veg (cooked, roasted, or finely chopped if needed)

How to eat it (order matters):

Take 3 to 5 bites of protein first.
Add a little sauce with each bite if you tend to feel “stuck.”
Finish with a few bites of veg if you still have room.
Stop when you feel pressure, hiccups, runny nose, or a sudden “too full” signal.

Examples using recipes from this post:

Salmon plus tzatziki: Plate 2 to 3 oz flaky salmon, add 1 to 2 tbsp tzatziki, then 1 to 3 tbsp chopped cucumber salad (or roasted zucchini if raw veg bothers you).
Tip: Mix a little tzatziki into the salmon like a salad, it stays moist.
Shrimp plus salad: Start with 2 to 4 oz shrimp, toss with 1 tbsp salsa or a creamy dressing, then a few forkfuls of bagged salad (shred it with kitchen scissors to make it easier).
Tip: If salad feels rough, swap for a spoon of roasted peppers or sautéed spinach.
Egg bites plus side salad: Eat 2 egg bites (or 1 egg bite plus a bit of cottage cheese), add 1 tbsp sauce (salsa, sugar-free ketchup, or Greek yogurt ranch), then a small side salad with the leaves chopped small.
Tip: Egg can feel dry fast, sauce fixes that.

Avoiding slider foods (without feeling deprived): sliders are the foods that slide down fast (chips, crackers, sweets, ice cream) and don’t keep you full. If you want something “snacky,” build a mini plate instead: 2 oz protein + 1 tbsp dip beats a handful of crunchy carbs every time.

Texture and tolerance: soft, chopped, and moist options that sit well

Texture can make or break a meal after sleeve surgery. Dry, dense bites can sit heavy, even if the food is “healthy.” Moist foods usually move through with less discomfort, and they’re easier to chew into a smooth texture.

Why moisture matters: it helps each bite stay soft and slick so it doesn’t clump. That’s where sauces earn their keep. Think tzatziki, Greek yogurt dips, tomato butter sauce, salsa, broth, and even a spoon of ricotta.

If a meal feels “too much,” try these fast fixes:

Chop smaller: Cut protein into pea-size pieces. It sounds silly, but it works.
Choose ground or flaky proteins: Ground turkey, shredded chicken, canned tuna, and flaked salmon often sit better than steak or thick chops.
Add moisture on purpose: Stir in sauce before you start eating, not after you’re stuck.
Swap raw veg for softer veg: If raw salad feels sharp, go with roasted, sautéed, or shredded cucumber and cabbage.
Warm foods tend to go down easier: Cold, dense bites can feel tight for some people.

A simple rule: if you can mash it with a fork, it’s usually sleeve-friendly. If it takes a lot of chewing and still feels “rubbery,” change the cut, add sauce, or choose a softer protein that day.

Kitchen shortcuts that save time (and dishes)

You don’t need a big meal prep day to stay high-protein. You need a few smart shortcuts that keep your sink empty and your fridge stocked with easy portions.

Here are options that work well for bariatric meal prep:

Sheet pan meals: Roast protein and veg on one pan, then portion into 2 to 4 oz packs.
One-pan skillet dinners: Sauté shrimp, ground meat, or shredded chicken, then add sauce and serve.
Foil pouches: Great for salmon or chicken thighs, they stay moist and clean up fast.
Toaster oven: Perfect for small batches, no need to heat the whole house.
Pre-cooked bacon: Add crunch and protein to egg bites or salads, without frying.
Rotisserie chicken: Pull off the meat, chop it small, and mix with Greek yogurt sauce for quick bites.
Bagged salad: Chop it with scissors so it’s easier to chew, then add protein on top.
Jarred salsa (plus a quick homemade option): Store-bought is fine. If you want a no-sugar add-on, mix diced tomatoes + minced onion + salt + lime and keep it in the fridge.

Budget tips that still hit protein goals:

Buy frozen shrimp and frozen salmon when it’s on sale.
Choose chicken thighs instead of breast for a cheaper, moister bite.
Keep canned tuna or canned salmon on hand for fast protein.
Grab in-season produce (or frozen veg) and cook it soft if needed.

Food safety and leftovers for bariatric meal prep

Small portions are a win for comfort, but they can turn into random containers fast. A simple storage plan keeps food safe and keeps your fridge from becoming a mystery shelf.

Safe storage times (general home kitchen guidance):

Food	Fridge	Freezer
Cooked fish (salmon, shrimp)	1 to 2 days	2 to 3 months
Cooked chicken or turkey	3 to 4 days	2 to 3 months
Egg bites, cooked eggs	3 to 4 days	1 to 2 months
Sauces with yogurt	3 to 4 days	Not ideal (texture can split)
Cooked vegetables	3 to 4 days	2 to 3 months

Cooling tips (keeps texture better, too):

Portion food into shallow containers so it cools faster.
Don’t leave cooked food out on the counter too long. Get it into the fridge once it stops steaming heavily.
Label with the date. Future you will thank you.

Reheat without drying out (this is huge after sleeve):

Add 1 to 2 tsp broth, water, or sauce before reheating.
Reheat covered (microwave cover or a plate on top) to trap steam.
Use low heat and short bursts, then stir and check.
For fish, reheat gently and stop early. Overheated fish turns tough fast.

Freezing portions that actually get used: freeze proteins in 2 to 4 oz packs (small bags or containers). That way you can thaw one serving, add a spoon of sauce, and you’ve got a sleeve-friendly high-protein meal without extra waste.

High-protein savory mains and seafood (sugar free, low carb): bariatric-friendly recipes with exact ingredients and steps

When your portions are small, the main dish has to do more work. These sugar free, low carb bariatric-friendly recipes stay protein-forward, keep textures moist, and use simple steps you can repeat on a busy weeknight. If you’re early post-op or having a “tight” day, prioritize flaky fish, shredded meats, and extra sauce.

Chicken, turkey, and pork high-protein recipes (with ingredients and directions)

Smoky Bacon Wrapped Grilled Chicken (serves 2)

Sleeve-friendly note: Bacon keeps the chicken moist, slice thin before eating.

Ingredients

2 small boneless, skinless chicken breasts (about 5 oz each)
4 slices bacon
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Preheat grill to medium-high (about 400°F). Oil the grates.
Pound chicken to even thickness (about 1/2-inch).
Rub with olive oil, paprika, garlic powder, salt, and pepper.
Wrap each breast with 2 bacon slices, secure with toothpicks.
Grill 6 to 7 minutes per side, until chicken hits 165°F.
Rest 5 minutes, remove toothpicks, slice very thin across the grain.

One Pan Chicken & Vegetables (serves 3)

Sleeve-friendly note: Roasted veg adds moisture, chop everything small for easy bites.

Ingredients

1 lb boneless, skinless chicken thighs
2 tbsp olive oil
1 medium zucchini, chopped (about 1 1/2 cups)
1 red bell pepper, chopped (about 1 cup)
1 cup broccoli florets (cut small)
1 tsp Italian seasoning
1 tsp garlic powder
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp lemon juice

Directions

Heat oven to 425°F.
Toss chicken, vegetables, olive oil, seasonings, salt, and pepper on a sheet pan.
Roast 18 minutes, stir and flip chicken.
Roast 8 to 12 minutes more, until chicken is 165°F.
Finish with lemon juice, then chop chicken into small pieces.

BBQ Chicken Slider (keto bun or lettuce wrap) (serves 2)

Sleeve-friendly note: Shredded chicken plus sauce goes down easier than thick bites.

Ingredients

8 oz cooked chicken breast or thigh, shredded
1/4 cup sugar free BBQ sauce (use your favorite)
1 tbsp chicken broth (optional, for extra moisture)
2 small keto slider buns (or 4 butter lettuce leaves)
2 tbsp dill pickle, finely chopped
2 tbsp sugar free coleslaw (optional)

Directions

Warm shredded chicken with BBQ sauce and broth in a skillet over medium-low, 3 to 4 minutes.
Toast keto buns 1 to 2 minutes (optional).
Fill buns or lettuce wraps with chicken.
Top with pickles (and a little coleslaw if tolerated).
For sleeve portions, start with half a slider and eat slowly.

Italian Pot Roast (slow cooker or oven) (serves 4)

Sleeve-friendly note: Cook until it shreds easily, then chop and add extra juices.

Ingredients

1 1/2 lb chuck roast
1 tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 tsp Italian seasoning
4 cloves garlic, minced
1 cup beef broth (no sugar added)
1/2 cup pepperoncini peppers, sliced (plus 2 tbsp juice)
1/2 cup diced onion
1/2 cup celery, diced

Directions

Season roast with salt, pepper, and Italian seasoning.
Sear in olive oil in a hot pan, 2 minutes per side.
Slow cooker: Add everything, cook on low 8 hours.
Oven: Cover tightly, bake at 300°F for 3 to 3 1/2 hours.
Shred, then chop into small pieces and stir back into the juices.

Pimento Cheese Chicken (serves 3)

Sleeve-friendly note: Creamy topping prevents dry chicken, broil just to melt.

Ingredients

1 lb chicken tenderloins
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 cup shredded cheddar
1/4 cup mayonnaise
2 tbsp diced pimentos, drained
1 tsp Dijon mustard (sugar free)
1/2 tsp smoked paprika

Directions

Heat oven to 400°F. Season chicken with salt, pepper, and garlic powder.
Bake chicken in a greased dish 15 minutes, until nearly cooked through.
Mix cheddar, mayo, pimentos, Dijon, and smoked paprika.
Spoon topping over chicken.
Broil 1 to 2 minutes, just until bubbly. Rest 3 minutes, then slice.

Slow Cooker Supper: Pulled Pork with Carolina BBQ Sauce (sugar free) (serves 4)

Sleeve-friendly note: Shredded pork is usually easier than sliced, keep it saucy.

Ingredients

1 1/2 lb pork shoulder (or pork butt)
1 tsp kosher salt
1/2 tsp black pepper
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 cup chicken broth
1/3 cup apple cider vinegar
2 tbsp sugar free ketchup
1 tbsp yellow mustard
1 keto sweetener packet or 1 tsp keto sweetener (optional)
1/2 tsp crushed red pepper (optional)

Directions

Rub pork with salt, pepper, paprika, and garlic powder.
Add pork and broth to slow cooker, cook on low 8 hours.
Whisk vinegar, ketchup, mustard, sweetener (if using), and red pepper.
Shred pork, stir in sauce, cook 15 minutes more on low.
Serve with extra sauce, portion 2 to 3 oz at a time.

Roasted Cajun Turkey Thighs with Pan Gravy (serves 3)

Sleeve-friendly note: Thigh meat stays tender, chop and spoon gravy over each bite.

Ingredients

1 1/2 lb turkey thighs (bone-in or boneless)
1 tbsp olive oil
2 tsp Cajun seasoning (no sugar added)
1/2 tsp kosher salt (reduce if seasoning is salty)
1 cup chicken broth
1 tbsp butter
1 tbsp almond flour (or 1 tsp xanthan gum)

Directions

Heat oven to 400°F. Pat turkey dry.
Rub with olive oil, Cajun seasoning, and salt.
Roast 35 to 50 minutes (boneless cooks faster), until 165°F.
Move turkey to a plate to rest 10 minutes.
Put pan over medium heat, add broth and scrape browned bits.
Whisk in butter, then almond flour, simmer 2 to 3 minutes to thicken.
Chop turkey small, spoon gravy on top.

Grilled Chicken, Broccoli, and Tomatoes with Blue Cheese (serves 2)

Sleeve-friendly note: This one eats like a warm salad, add extra dressing for moisture.

Ingredients

10 oz boneless, skinless chicken breast
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
2 cups broccoli florets (cut small)
1 cup cherry tomatoes, halved
2 tbsp blue cheese crumbles
2 tbsp Greek yogurt
1 tbsp mayonnaise
1 tsp lemon juice

Directions

Preheat grill or grill pan to medium-high.
Season chicken with olive oil, salt, and pepper. Grill 5 to 6 minutes per side, to 165°F.
Steam broccoli 4 to 5 minutes, until tender-crisp.
Stir Greek yogurt, mayo, and lemon juice, then add blue cheese.
Slice chicken thin. Toss with broccoli and tomatoes, spoon dressing over the top.

Seafood high-protein recipes (with ingredients and directions)

Smoky Grilled Shrimp with Cucumber Radish Salad (serves 2)

Sleeve-friendly note: Shrimp cooks fast and stays soft, chop salad small if raw veg feels rough.

Ingredients

12 oz peeled, deveined shrimp
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp kosher salt
1 cucumber, diced small (about 1 1/2 cups)
4 radishes, diced small (about 1/2 cup)
1 tbsp lemon juice
1 tbsp chopped dill (optional)

Directions

Heat grill or grill pan to medium-high.
Toss shrimp with olive oil, paprika, garlic powder, and salt.
Grill 2 minutes per side, until pink and curled.
Mix cucumber, radish, lemon juice, and dill.
Serve shrimp over salad, add a pinch of salt if needed.

Halibut with Tomatoes, Olives, and Capers (serves 2)

Sleeve-friendly note: This turns into a soft, saucy fish bowl, great for small bites.

Ingredients

12 oz halibut fillets
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1 cup cherry tomatoes, halved
1/4 cup sliced olives
1 tbsp capers, drained
2 cloves garlic, minced
2 tbsp lemon juice

Directions

Heat oven to 400°F. Oil a small baking dish.
Season halibut with salt and pepper, place in dish.
Top with tomatoes, olives, capers, garlic, and olive oil.
Bake 12 to 15 minutes, until fish flakes easily (about 135 to 140°F).
Spoon pan juices over fish, finish with lemon juice.

Cashew Shrimp (cashews modest) (serves 2)

Sleeve-friendly note: Keep nuts light for tolerance, chop them fine or swap almonds.

Ingredients

12 oz peeled, deveined shrimp
2 tsp avocado oil (or olive oil)
2 cups broccoli slaw (or shredded cabbage)
2 tbsp chopped cashews (or chopped toasted almonds)
2 tbsp coconut aminos
1 tbsp rice vinegar
1 tsp toasted sesame oil
1 clove garlic, minced
1 tsp grated ginger (optional)

Directions

Whisk coconut aminos, vinegar, sesame oil, garlic, and ginger.
Sauté shrimp in avocado oil over medium-high, 2 minutes per side. Remove.
Add broccoli slaw, cook 2 minutes to soften.
Return shrimp, pour in sauce, toss 30 seconds.
Sprinkle chopped nuts on top and serve warm.

Roasted Asian Glazed Salmon (sugar free) (serves 2)

Sleeve-friendly note: Roast just to flaky, overcooked salmon gets dry fast.

Ingredients

12 oz salmon fillets
1 tsp avocado oil
2 tbsp coconut aminos
1 tbsp rice vinegar
1 tsp grated ginger
1 clove garlic, minced
1 tsp keto sweetener (optional, or skip)
1 tsp toasted sesame seeds (optional)

Directions

Heat oven to 425°F. Line a small pan with foil.
Whisk coconut aminos, vinegar, ginger, garlic, and sweetener (if using).
Place salmon on pan, brush with oil, then glaze.
Roast 10 to 12 minutes, until flakes easily.
Spoon extra glaze from the pan over salmon, add sesame seeds.

Shrimp Lettuce Tacos (serves 2)

Sleeve-friendly note: Lettuce wraps keep portions small, add creamy sauce to prevent dryness.

Ingredients

12 oz peeled, deveined shrimp
1 tbsp olive oil
1 tsp chili powder
1/2 tsp cumin
1/2 tsp kosher salt
6 butter lettuce leaves
1/2 cup diced tomatoes
1/4 cup diced onion (optional)
1/4 cup sour cream (or Greek yogurt)
1 tbsp lime juice

Directions

Toss shrimp with olive oil, chili powder, cumin, and salt.
Sauté in a skillet over medium-high, 2 minutes per side.
Stir sour cream with lime juice.
Fill lettuce leaves with shrimp, top with tomatoes and onion.
Drizzle with lime cream, then fold and eat slowly.

Pan Cooked Halibut with Tomato Butter Sauce (serves 2)

Sleeve-friendly note: The butter sauce makes each bite slick and easier to swallow.

Ingredients

12 oz halibut fillets
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp olive oil
1 tbsp butter
1 cup diced tomatoes (fresh or canned, drained)
1 clove garlic, minced
1 tbsp lemon juice

Directions

Pat halibut dry, season with salt and pepper.
Sear in olive oil over medium-high, 3 to 4 minutes per side (thickness matters).
Lower heat to medium, add butter and garlic, cook 30 seconds.
Add tomatoes, simmer 2 minutes, then add lemon juice.
Spoon sauce over fish and serve.

Slow Roasted Pineapple Glazed Salmon (portion-guided) (serves 2)

Sleeve-friendly note: Pineapple is used like a condiment, not a side dish.

Ingredients

12 oz salmon fillets
1/4 cup crushed pineapple, drained well
1 tbsp pineapple juice (from the can)
1 tbsp sugar free ketchup
1 tsp rice vinegar
1/2 tsp smoked paprika
1/2 tsp garlic powder
1 tsp keto sweetener (optional)

Directions

Heat oven to 300°F. Line a small pan with foil.
Mix crushed pineapple, pineapple juice, ketchup, vinegar, paprika, garlic powder, and sweetener (if using).
Place salmon on pan, spoon glaze over the top.
Roast 22 to 28 minutes, until flaky.
Portion guidance: use 1 to 2 tbsp glaze per 2 to 3 oz salmon serving.

Grilled Salmon with Tzatziki (serves 2)

Sleeve-friendly note: Tzatziki adds cool moisture, flake salmon and mix together if needed.

Ingredients

12 oz salmon fillets
1 tsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 cup plain Greek yogurt
1/3 cup cucumber, grated and squeezed dry
1 tbsp lemon juice
1 small garlic clove, grated
1 tbsp chopped dill (optional)

Directions

Heat grill to medium-high. Oil grates lightly.
Season salmon with oil, salt, and pepper.
Grill 4 to 5 minutes per side, until it flakes.
Stir yogurt, cucumber, lemon juice, garlic, and dill.
Serve salmon with 1 to 2 tbsp tzatziki per portion.

Shrimp Caesar (serves 2)

Sleeve-friendly note: Use finely chopped romaine and extra dressing to keep it comfortable.

Ingredients

12 oz peeled, deveined shrimp
1 tbsp olive oil
1/2 tsp kosher salt
4 cups chopped romaine (chop small)
3 tbsp Caesar dressing (sugar free, or low sugar)
2 tbsp grated Parmesan
1 tbsp lemon juice
1 tbsp bacon bits (optional)

Directions

Sauté shrimp in olive oil with salt over medium-high, 2 minutes per side.
Toss romaine with dressing and lemon juice.
Top with shrimp, Parmesan, and bacon bits (if using).
For sleeve portions, start with shrimp first, then a few bites of salad.

Maryland Crab Cakes (low carb) (serves 4)

Sleeve-friendly note: Soft inside, crisp outside, easy to break into small bites.

Ingredients

12 oz lump crab meat, picked over
1 large egg
2 tbsp mayonnaise
1 tsp Dijon mustard (sugar free)
1 tsp Old Bay seasoning
1 tbsp lemon juice
1/4 cup crushed pork rinds (as binder)
1 tbsp chopped parsley (optional)
1 tbsp avocado oil (for pan)

Directions

Heat oven to 400°F. Line a small pan with parchment.
Mix egg, mayo, Dijon, Old Bay, and lemon juice.
Fold in crab, pork rinds, and parsley gently.
Form 4 patties, chill 10 minutes for better hold.
Pan-sear in oil 2 minutes per side, then bake 8 minutes.

Foil Pouch Fish Fillets (serves 2)

Sleeve-friendly note: Foil cooking traps steam, so fish stays tender and flaky.

Ingredients

12 oz white fish fillets (cod, haddock, or tilapia)
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1 cup zucchini, thin-sliced
1/2 cup sliced bell pepper
2 tbsp lemon juice
1 tsp Italian seasoning

Directions

Heat oven to 425°F.
Place fish and vegetables on two foil sheets.
Drizzle with olive oil and lemon juice, add seasonings.
Seal pouches tightly.
Bake 14 to 16 minutes, until fish flakes easily.
Open carefully (steam), then spoon juices over fish.

Salmon Patties (serves 3)

Sleeve-friendly note: A softer “fish cake” texture, add sauce for easy swallowing.

Ingredients

12 oz canned salmon, drained well
1 large egg
2 tbsp mayonnaise
2 tbsp minced onion (optional)
1 tbsp lemon juice
1 tsp Dijon mustard (sugar free)
1/4 cup almond flour
1/2 tsp kosher salt
1 tbsp avocado oil (for pan)

Directions

Mix salmon, egg, mayo, onion, lemon juice, Dijon, almond flour, and salt.
Form 6 small patties.
Pan-cook in oil over medium heat, 3 minutes per side.
Rest 2 minutes, then serve with a spoon of Greek yogurt or tartar.

Roasted Salmon Dinner for 2 (sheet pan) (serves 2)

Sleeve-friendly note: Keep veggies soft and salmon slightly underdone for moisture.

Ingredients

12 oz salmon fillets
2 cups asparagus pieces (or green beans)
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp lemon juice
1 tbsp butter (optional)

Directions

Heat oven to 425°F. Place asparagus on a pan, toss with half the oil and a pinch of salt.
Roast asparagus 6 minutes.
Add salmon, brush with remaining oil, season with salt and pepper.
Roast 10 to 12 minutes, until flaky.
Finish with lemon juice and a small pat of butter.

Mexican Seafood Cocktail (bariatric-style) (serves 3)

Sleeve-friendly note: Think “seafood salsa bowl,” chop seafood small and go easy on raw onion.

Ingredients

12 oz cooked shrimp, chopped
6 oz cooked crab meat (or cooked white fish), chopped
1 cup diced cucumber
1/2 cup diced tomatoes
1/4 cup diced red onion (optional)
1/2 cup sugar free tomato juice (or low sugar)
2 tbsp lime juice
2 tbsp chopped cilantro (optional)
1/2 tsp kosher salt
1/2 cup diced avocado

Directions

Mix shrimp, crab, cucumber, tomatoes, and onion in a bowl.
Stir in tomato juice, lime juice, cilantro, and salt.
Chill 15 minutes for best flavor.
Fold in avocado right before serving.
Eat with a spoon, protein first.

Five Minute Shrimp Skewers (serves 2)

Sleeve-friendly note: Great for quick protein, remove from skewers and chop for easier chewing.

Ingredients

12 oz peeled, deveined shrimp
1 tbsp olive oil
1 tsp lemon zest
1 tbsp lemon juice
1/2 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Heat grill or grill pan to high.
Toss shrimp with olive oil, zest, juice, garlic powder, salt, and pepper.
Thread shrimp onto skewers.
Grill 1 to 2 minutes per side.
Rest 1 minute, then slide off skewers and chop if needed.

Shrimp Ceviche with Avocado (serves 3)

Sleeve-friendly note: Soft, chilled, and easy to portion, keep onion very fine.

Ingredients

12 oz cooked shrimp, chopped small
1/2 cup fresh lime juice
1/2 cup diced cucumber
1/2 cup diced tomatoes
2 tbsp minced red onion (optional)
1 tbsp chopped cilantro (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 cup diced avocado

Directions

Mix shrimp and lime juice in a bowl.
Add cucumber, tomatoes, onion, cilantro, salt, and pepper.
Chill 15 to 30 minutes.
Stir in avocado just before eating.
Portion 1/2 to 3/4 cup per meal, eat slowly.

Beef-forward protein meals (with ingredients and directions)

Before the recipes, one sleeve-friendly rule for beef: choose tender cuts, marinate for moisture, and slice thin across the grain. If beef feels heavy, chop it fine and add a spoon of sauce or dressing.

Thin Sliced Beef with Tomato Relish (serves 2)

Sleeve-friendly note: Thin slicing and a juicy relish make steak much easier to handle.

Ingredients

10 oz sirloin steak (or tenderloin)
1 tbsp olive oil
1 tbsp lemon juice
1/2 tsp kosher salt
1/4 tsp black pepper
1 cup diced tomatoes
1 tbsp diced red onion (optional)
1 tbsp chopped parsley (optional)
1 tsp red wine vinegar

Directions

Marinate steak in olive oil, lemon juice, salt, and pepper for 15 minutes.
Sear in a hot skillet 3 to 4 minutes per side (medium-rare to medium).
Rest 5 minutes.
Mix tomatoes, onion, parsley, and vinegar.
Slice steak very thin across the grain, spoon relish over the top.

Sliced Steak & Greek Salad (serves 2)

Sleeve-friendly note: Dressing adds needed moisture, chop salad ingredients small.

Ingredients

10 oz flank steak (or sirloin)
1 tbsp olive oil
1 tbsp red wine vinegar
1 tsp dried oregano
3/4 tsp kosher salt
1/4 tsp black pepper
2 cups chopped romaine
1/2 cup cucumber, diced small
1/2 cup cherry tomatoes, halved
2 tbsp feta crumbles
2 tbsp Greek dressing (sugar free or low sugar)

Directions

Marinate steak in olive oil, vinegar, oregano, salt, and pepper for 20 minutes.
Grill or sear 4 to 5 minutes per side (depending on thickness).
Rest 5 minutes, then slice very thin across the grain.
Toss romaine, cucumber, tomatoes, feta, and dressing.
Serve steak on top, add extra dressing if bites feel dry.

Better than Burger Kebabs (serves 3)

Sleeve-friendly note: Ground beef is often easier than steak, keep pieces small and don’t overcook.

Ingredients

1 lb ground beef (85 to 90% lean)
1 large egg
2 tbsp grated Parmesan
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1 tsp Worcestershire sauce (no sugar added)
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp avocado oil (for grill)

Directions

Soak wooden skewers in water for 15 minutes (if using).
Mix beef, egg, Parmesan, seasonings, Worcestershire, salt, and pepper.
Shape onto skewers in short, thin logs (about 1-inch wide).
Grill over medium-high, 3 to 4 minutes per side, to 160°F.
Rest 3 minutes, then slide off skewers and chop into small bites.

High-protein sides, sauces, and meal helpers that make food easier to eat (and stick to low carb)

After gastric sleeve, the “main” isn’t always the hard part. It’s the dry bite, the too-crunchy salad, or the protein that needs a little help sliding down. These low carb sides and sauces are built to add moisture, flavor, and easy texture without turning your plate into a carb bomb.

A simple rule that works: keep your add-ons high-protein or high-flavor, and keep portions small. Think 1 to 3 tablespoons of a side, or 1 to 2 tablespoons of sauce, then go back to your protein.

Fresh no-cook sides and wraps (with ingredients and directions)

These are your “no stove, no stress” options. If raw veggies feel sharp or get stuck, swap in softer cuts: peel cucumbers, use deseeded tomatoes, choose butter lettuce, or use thawed frozen cauliflower rice in place of crunchy veg.

Ham and Avocado Tomato Lettuce Wrap (serves 1)

Ingredients

2 butter lettuce leaves (or romaine leaves)
2 oz deli ham (low sugar), thin-sliced
1/4 medium avocado, sliced
1/4 cup diced tomato (seeds removed if needed)
1 tbsp shredded cheddar (optional)
1 tbsp plain Greek yogurt (or mayonnaise)
1 tsp Dijon mustard (sugar free)
1 pinch kosher salt
1 pinch black pepper

Directions

Stir Greek yogurt and Dijon in a small bowl.
Lay lettuce leaves flat, then spread the sauce down the center.
Layer ham, avocado, and diced tomato.
Add cheddar (if using), then season lightly with salt and pepper.
Roll into a tight wrap. Slice in half for smaller bites.
Sleeve tip: If lettuce feels rough, chop everything and eat it like a small salad bowl.

Greek Salad (bariatric-chopped) (serves 2)

Ingredients

1 cup cucumber, peeled and diced small
1 cup cherry tomatoes, quartered
1/4 cup red onion, minced (optional)
1/4 cup feta crumbles
1 tbsp olive oil
1 tbsp red wine vinegar
1/2 tsp dried oregano
1/4 tsp kosher salt
1/4 tsp black pepper

Directions

Add cucumber, tomatoes, and onion to a bowl.
Whisk olive oil, vinegar, oregano, salt, and pepper.
Pour dressing over the vegetables and toss.
Fold in feta right before eating.
Sleeve tip: If raw cucumber is a problem, swap in cooked, chilled zucchini (diced small). It sounds odd, but it eats soft like cucumber with less crunch.

Broccoli Apple Salad (low sugar, high crunch) (serves 3)

Ingredients

2 cups broccoli florets, chopped very small (or use broccoli slaw)
1/2 cup diced apple (small dice, leave peel off if needed)
2 tbsp chopped pecans (optional, chop fine)
2 tbsp dried unsweetened coconut (optional)
1/4 cup plain Greek yogurt
1 tbsp mayonnaise
1 tbsp apple cider vinegar
1 to 2 tsp keto sweetener (to taste)
1/4 tsp kosher salt
1 pinch black pepper

Directions

Chop broccoli into very small pieces (think pea-size).
Whisk Greek yogurt, mayonnaise, vinegar, sweetener, salt, and pepper.
Toss broccoli and apple with the dressing.
Stir in pecans and coconut (if using).
Chill 10 minutes before serving for a softer bite.
Sleeve tip: If raw broccoli is too much, use broccoli slaw or quickly blanch florets for 30 seconds, then chill.

Watermelon Feta Salad (portion-noted) (serves 4, small portions)

Ingredients

1 1/2 cups seedless watermelon, diced small
1/3 cup feta crumbles
1 tbsp fresh lime juice
1 tbsp chopped mint (optional)
1 pinch kosher salt

Directions

Dice watermelon into small cubes so you can portion it easily.
Toss watermelon with lime juice and a tiny pinch of salt.
Sprinkle feta over the top and add mint (if using).
Chill 10 minutes for best texture.
Portion notes: Start with 2 to 4 tablespoons as a side. Watermelon is refreshing, but it adds natural sugar fast.

Salsa Fresca (Pico de Gallo) (serves 6, small portions)

Ingredients

1 cup diced tomatoes (seeds removed for less liquid)
1/4 cup white onion, minced
1 small jalapeño, minced (optional)
2 tbsp chopped cilantro (optional)
1 1/2 tbsp lime juice
1/2 tsp kosher salt

Directions

Combine tomatoes, onion, jalapeño, and cilantro in a bowl.
Stir in lime juice and salt.
Let it sit 10 minutes, then stir again.
Sleeve tip: If onion is too harsh, swap in chopped green onion tops, or skip it and add extra lime.

Creamy sauces and dips that help with moisture (with ingredients and directions)

Dry protein is one of the fastest ways to feel “stuck.” These sauces fix that with small, high-impact portions. Most people do well starting with 1 tablespoon per serving, then adding more only if needed.

Creamy Sriracha Dipping Sauce (serves 6, about 1 tbsp each)

Ingredients

1/2 cup mayonnaise
1/4 cup plain Greek yogurt
1 to 2 tbsp sriracha (to taste)
1 tsp lime juice
1/2 tsp garlic powder
1 pinch kosher salt

Directions

Whisk mayonnaise, Greek yogurt, sriracha, lime juice, garlic powder, and salt.
Taste, then adjust heat with more sriracha if you want it.
Chill 10 minutes for the best flavor.

Storage

Fridge: 3 to 4 days in a sealed container.

Serving ideas

Spoon over salmon and flake it together for a moist “salmon salad.”
Use as a drizzle for chicken lettuce tacos with diced tomato.

Pimento Cheese (serves 6, about 2 tbsp each)

Ingredients

1 1/2 cups shredded sharp cheddar
1/4 cup mayonnaise
2 tbsp plain Greek yogurt
1/4 cup diced pimentos, drained well
1 tsp Dijon mustard (sugar free)
1/2 tsp garlic powder
1/4 tsp smoked paprika
1 pinch kosher salt
1 pinch black pepper

Directions

Add cheddar, mayonnaise, Greek yogurt, pimentos, Dijon, garlic powder, paprika, salt, and pepper to a bowl.
Stir until thick and creamy. If it feels too stiff, add 1 teaspoon of water and stir again.
Chill 20 minutes so it firms up.

Storage

Fridge: 4 days in a sealed container.

Serving ideas

Melt a spoon on hot chicken or turkey for a soft, saucy bite.
Spread inside a ham lettuce wrap for extra protein and moisture.

Sugar-Free Teriyaki Sauce (serves about 8, 1 tbsp each)

Ingredients

1/2 cup coconut aminos
2 tbsp rice vinegar
1 tbsp water
1 tbsp keto brown sweetener (or your preferred keto sweetener)
1 tsp toasted sesame oil
1 tsp grated ginger (or 1/4 tsp ground ginger)
1 clove garlic, grated (or 1/4 tsp garlic powder)
1/4 tsp xanthan gum (optional, for thicker sauce)

Directions

Add coconut aminos, rice vinegar, water, sweetener, sesame oil, ginger, and garlic to a small saucepan.
Simmer on low for 3 minutes, stirring often.
For a thicker sauce, sprinkle in xanthan gum and whisk for 20 seconds.
Cool before using. It thickens more as it cools.

Storage

Fridge: 7 days in a sealed jar.

Serving ideas

Brush on baked salmon during the last 2 minutes of cooking.
Toss with shredded chicken and a spoon of soft veg (like sautéed zucchini).

Warm comfort sides without the carbs (with ingredients and directions)

Comfort sides can work after sleeve, as long as they stay tender and moist. Reheating matters here. Use low heat, add a tiny splash of water or broth, and cover while warming so they do not dry out.

Fauxtato Salad (cauliflower “potato salad”) (serves 4)

Ingredients

4 cups cauliflower florets
2 hard-boiled eggs, chopped fine
1/3 cup mayonnaise
2 tbsp plain Greek yogurt
1 tbsp dill pickle relish (sugar free), or minced pickles
1 tsp yellow mustard
1 tbsp minced celery (optional)
1 tbsp minced red onion (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp paprika

Directions

Steam cauliflower 8 to 10 minutes, until very tender (not crunchy).
Cool 10 minutes, then chop into small pieces.
Stir mayonnaise, Greek yogurt, relish, and mustard.
Fold in cauliflower, eggs, celery, and onion.
Season with salt, pepper, and paprika. Chill 30 minutes.

Reheating tip

This is best cold. If you prefer it slightly warm, microwave 10 seconds at a time and stir, so the mayo does not split.

Southern-Style Green Beans Slowly Simmered (serves 4)

Ingredients

1 lb fresh green beans, trimmed (or 16 oz frozen)
2 slices bacon, chopped
1/4 cup diced onion (optional)
1 1/2 cups chicken broth (no sugar added)
1/2 tsp garlic powder
1/2 tsp kosher salt (start light, broth and bacon add salt)
1/4 tsp black pepper
1 tsp apple cider vinegar (optional, brightens flavor)

Directions

Cook bacon in a saucepan over medium heat until it renders fat, about 5 minutes.
Add onion (if using) and cook 2 minutes.
Add green beans, broth, garlic powder, salt, and pepper.
Bring to a simmer, then cover and cook on low 35 to 45 minutes, until very tender.
Stir in vinegar (if using), then taste and adjust salt.

Reheating tip

Reheat in a covered bowl with 1 tablespoon broth added. Stir halfway through.

Green Chile Cheese Puff (serves 6)

Ingredients

3 large eggs
1/2 cup cottage cheese (2% or 4%)
1 cup shredded Monterey Jack
1/2 cup shredded cheddar
1/3 cup diced green chiles, drained
1/4 tsp kosher salt
1/4 tsp garlic powder

Directions

Heat oven to 375°F. Grease an 8-inch baking dish.
Whisk eggs in a bowl.
Stir in cottage cheese, shredded cheeses, green chiles, salt, and garlic powder.
Pour into the dish and smooth the top.
Bake 20 to 25 minutes, until set in the center.
Rest 5 minutes, then cut into small squares.

Reheating tip

Microwave covered for 15 to 20 seconds. Add a teaspoon of salsa for extra moisture.

Cheddar Jalapeño Squares (serves 9)

Ingredients

2 large eggs
1/2 cup plain Greek yogurt
1 1/2 cups shredded cheddar
1/2 cup almond flour
1 tsp baking powder
1 jalapeño, seeded and minced
1/2 tsp garlic powder
1/2 tsp kosher salt

Directions

Heat oven to 350°F. Grease an 8-inch pan.
Whisk eggs and Greek yogurt until smooth.
Stir in cheddar, almond flour, baking powder, jalapeño, garlic powder, and salt.
Spread in the pan (it will be thick).
Bake 18 to 22 minutes, until set and lightly golden.
Cool 10 minutes, then cut into squares.

Reheating tip

Warm gently and cover. Overheating makes cheese rubbery. Add a small spoon of sour cream or creamy sauce when serving.

Parmesan Cheese Crisps (serves 6)

Ingredients

1 cup finely grated Parmesan (not shredded strands)
1/2 tsp Italian seasoning (optional)
1/4 tsp black pepper (optional)

Directions

Heat oven to 400°F. Line a baking sheet with parchment paper.
Spoon Parmesan into 6 small piles (about 2 tablespoons each), spaced apart.
Flatten each pile into a thin circle. Sprinkle seasoning or pepper if using.
Bake 5 to 7 minutes, until bubbling and golden.
Cool 5 minutes to crisp.

Reheating tip

Do not reheat. Store crisp, and if they soften, bake at 350°F for 2 to 3 minutes.

Sheet pan flavor boosters for fast meals (with ingredients and directions)

This is the kind of prep that pays you back all week. Roast once, then add a spoon to eggs, chicken, fish, or taco salad. It’s like keeping a “flavor jar” in the fridge.

Sheet Pan Roasted Salsa Verde (serves 8, about 2 tbsp each)

Ingredients

1 lb tomatillos, husked and rinsed
1 small white onion, peeled and quartered
2 jalapeños (seeded for mild, keep seeds for hotter)
2 cloves garlic, peeled
1 tbsp olive oil
1/2 tsp kosher salt
1/4 cup chopped cilantro (optional)
1 1/2 tbsp lime juice

Directions

Heat oven to 425°F.
Place tomatillos, onion, jalapeños, and garlic on a sheet pan.
Drizzle with olive oil and sprinkle with salt. Toss to coat.
Roast 15 minutes, then flip pieces and roast 5 to 10 minutes more, until soft with browned spots.
Blend roasted vegetables with cilantro (if using) and lime juice until smooth (or pulse for a chunkier salsa).
Taste and add a pinch more salt if needed. Cool before storing.

How to use it all week

Eggs: Stir 1 tablespoon into scrambled eggs, or spoon on an egg bite.
Chicken: Mix with shredded chicken for a moist, taco-style bowl.
Fish: Top flaky white fish or salmon with salsa verde to keep bites soft.
Taco salad: Use as dressing, then add a spoon of Greek yogurt to make it creamy.

Storage

Fridge: 5 days in a sealed jar. Stir before using.

Bariatric-friendly breakfasts and quick meals: high-protein, low carb, sugar free

Busy days are easier when your first bite is protein, not carbs. After gastric sleeve, breakfast and quick meals work best when they’re soft, moist, and portionable, with simple ingredients you already keep around. The recipes below are sugar free, low carb, and built for make-ahead life, because decision fatigue is real.

Make-ahead egg breakfasts for busy mornings (with ingredients and directions)

Eggs are one of the easiest ways to hit protein early. The trick is keeping them tender and not dry, then storing them in small portions so you can grab exactly what you need.

Bacon and Egg Breakfast Bites (makes 12 bites)

Ingredients

8 large eggs
1/2 cup cottage cheese (2% or 4%)
1/2 cup shredded cheddar
6 slices bacon, cooked and crumbled
1/4 tsp kosher salt
1/4 tsp black pepper
Optional add-ins (pick 1 to 2): 1/2 cup chopped spinach, 1/2 cup diced ham, 1/4 cup extra cheddar

Directions

Heat oven to 350°F. Grease a 12-cup muffin tin well.
Whisk eggs, cottage cheese, salt, and pepper until smooth.
Stir in cheddar and bacon (plus any add-ins).
Divide evenly among muffin cups (about 1/4 cup each).
Bake 16 to 20 minutes, until set in the center.
Cool 10 minutes, then remove.

Freezing and reheating

Freeze: Cool fully, freeze on a plate 1 hour, then store in a freezer bag up to 2 months.
Reheat: Microwave 20 to 35 seconds from the fridge, or 45 to 60 seconds from frozen (cover with a paper towel). Add 1 tsp salsa or Greek yogurt for moisture.

Crustless Broccoli and Cheese Frittata (serves 4)

Ingredients

8 large eggs
1/3 cup heavy cream (or half-and-half)
1 1/2 cups broccoli florets, chopped small and steamed until tender
1 cup shredded cheddar
1/4 cup grated Parmesan (optional)
1/2 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Heat oven to 375°F. Grease an 8-inch baking dish.
Whisk eggs and cream, then stir in seasonings.
Fold in broccoli and cheese.
Pour into dish and bake 22 to 28 minutes, until the center is set.
Rest 10 minutes, then slice into 4 portions.

Freezing and reheating

Freeze: Wrap individual slices and freeze up to 2 months.
Reheat: Microwave covered 30 to 45 seconds. If it feels dry, add 1 tbsp Greek yogurt ranch or a spoon of marinara with no added sugar.

Iron Skillet Baked Eggs (serves 2)

This is a great “I need real food in 15 minutes” meal that still feels like breakfast.

Ingredients

1 tsp butter
1/4 cup diced ham (or cooked crumbled sausage)
1/2 cup baby spinach (optional)
1/4 cup shredded cheddar
4 large eggs
2 tbsp heavy cream (optional, for a softer set)
1/4 tsp kosher salt
1/4 tsp black pepper

Directions

Heat oven to 400°F. Put an 8-inch oven-safe skillet on medium heat.
Melt butter, then warm ham 1 minute. Add spinach and wilt 30 seconds.
Sprinkle cheddar over the mixture.
Crack eggs into the skillet. Drizzle cream over the eggs (if using), then season.
Bake 6 to 9 minutes, until whites are set and yolks are how you like them.
Let sit 2 minutes, then scoop into a bowl and chop eggs if needed for easier bites.

Make-ahead note

This one is best fresh, but you can pre-chop the ham and pre-shred the cheese to make it almost hands-off.

Breakfast Muffins (egg and sausage muffins) (makes 10 to 12)

These are heartier than egg bites, so they’re great when you need staying power.

Ingredients

1 lb breakfast sausage (check label for sugar)
8 large eggs
1/3 cup plain Greek yogurt
1 cup shredded cheddar
1/4 tsp kosher salt
1/4 tsp black pepper
Optional add-ins: 1/2 cup chopped spinach, 1/2 cup diced ham, 1/4 cup diced bell pepper (very small)

Directions

Heat oven to 350°F. Grease a muffin tin.
Brown sausage in a skillet, breaking it into tiny crumbles. Drain excess grease.
Whisk eggs, Greek yogurt, salt, and pepper.
Stir in cheddar, sausage, and any add-ins.
Fill muffin cups about 3/4 full.
Bake 18 to 22 minutes, until set. Cool 10 minutes before removing.

Freezing and reheating

Freeze: Cool fully and freeze up to 2 months.
Reheat: Microwave covered 30 to 45 seconds. Add a teaspoon of broth or a dab of butter if they reheat a little firm.

Lets Make a Quiche (crustless, sleeve-friendly) (serves 6)

Crustless quiche is basically meal prep in disguise. It slices clean, reheats well, and stays tender if you don’t overbake.

Ingredients

10 large eggs
1 cup heavy cream (or half-and-half)
1 1/2 cups shredded cheddar (or a mix of cheddar and Swiss)
1/2 cup diced ham (optional)
1 cup chopped spinach (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp onion powder

Directions

Heat oven to 350°F. Grease a 9-inch pie dish.
Whisk eggs, cream, and seasonings.
Stir in cheese and any add-ins.
Pour into the dish.
Bake 30 to 40 minutes, until the center is just set (it should jiggle slightly).
Rest 15 minutes, then slice.

Freezing and reheating

Freeze: Slice, wrap each piece, freeze up to 2 months.
Reheat: Microwave covered 45 to 60 seconds, or warm in a 325°F oven for 10 minutes. Add salsa, Greek yogurt, or sugar-free ketchup to keep bites moist.

Easy add-ins that work in any egg recipe

Spinach: Chop fine, or wilt first for less bulk.
Diced ham: Adds protein and salt, keep pieces small.
Cheddar: Melts smoothly, helps prevent a dry texture.

Fast lunch ideas that hit protein first (with ingredients and directions)

Lunch is where “I’ll just snack” can sneak in. These keep it simple: protein first, then add moisture so each bite goes down easy.

Bariatric Eating’s Tuna Melt (open-faced on keto bread or in a bowl) (serves 1)

This keeps the comfort-food feel without turning into a carb meal.

Ingredients

1 (5-oz) can tuna, drained well
2 tbsp mayonnaise
1 tbsp plain Greek yogurt
1 tbsp dill pickle relish (sugar free) or minced pickles
1 tsp Dijon mustard (sugar free)
1/4 tsp black pepper
1 slice keto bread (optional), toasted
1/3 cup shredded cheddar (or 2 slices provolone)
Optional: 1 tbsp diced onion (very fine), pinch paprika

Directions

Heat broiler to high.
Mix tuna, mayo, Greek yogurt, relish, mustard, and pepper.
For open-faced: spread tuna on toasted keto bread, top with cheese.
For a bowl: put tuna in a small oven-safe ramekin, top with cheese.
Broil 1 to 3 minutes, until cheese melts and bubbles (watch closely).
Cool 1 minute, then eat slowly.

Moisture tip

If tuna feels dry, add 1 more teaspoon of Greek yogurt. Tuna is “thirsty” after reheating.

3 Minute Taco Salad (protein base options) (serves 1)

This is a repeatable formula, not a fussy recipe. It works best with a hot protein base and a cool, creamy top.

Ingredients

3/4 cup cooked taco meat (about 3 to 4 oz), warmed (options below)
1/2 cup shredded lettuce (chop small)
2 tbsp salsa (no added sugar)
2 tbsp plain Greek yogurt (or sour cream)
2 tbsp shredded cheddar
Optional: 2 tbsp diced tomatoes, 1 tbsp sliced olives, 1 tbsp diced onion

Protein base options (pick one)

Ground turkey or beef cooked with taco seasoning (check for added sugar)
Shredded rotisserie chicken mixed with taco seasoning and a splash of broth
Chopped cooked shrimp with chili powder and cumin

Directions

Put warm protein in a bowl.
Add lettuce, then salsa, then Greek yogurt.
Top with cheddar and any optional toppings.
Stir lightly, then eat protein-forward.

Keep it moist (this matters after sleeve)

Use yogurt-based dressings and creamy toppings like Greek yogurt ranch, taco crema (Greek yogurt + lime + salt), or a spoon of guacamole. They keep each bite slick and easier to swallow.

Comfort food dinners made sleeve-friendly (with ingredients and directions)

Comfort food can work after gastric sleeve if you keep the texture tender and the portions small. Think of these like “family dinner,” just remodeled to fit your new stomach.

Cheeseburger Pie (low carb) (serves 6)

Ingredients

1 lb ground beef (85 to 90% lean)
1/2 cup diced onion (optional, very small)
1 tsp garlic powder
1 tsp Worcestershire sauce (no sugar added)
3/4 tsp kosher salt
1/4 tsp black pepper
4 large eggs
1/2 cup heavy cream (or half-and-half)
1 1/2 cups shredded cheddar
Optional toppings: chopped pickles, sugar-free ketchup, mustard

Directions

Heat oven to 375°F. Grease a 9-inch pie dish.
Brown beef (and onion if using) in a skillet. Drain excess grease.
Stir in garlic powder, Worcestershire, salt, and pepper.
Spread beef in the pie dish, then sprinkle cheddar over the top.
Whisk eggs and cream, pour over the beef and cheese.
Bake 25 to 30 minutes, until set. Rest 10 minutes, then slice.

Tender meat tip

Don’t overcook the beef before baking. Stop when it’s just browned, the oven finishes it.

Taco Pie (serves 6)

Ingredients

1 lb ground turkey or beef
2 tbsp taco seasoning (no sugar added)
1/3 cup water
1/2 cup salsa (no added sugar)
4 large eggs
1/2 cup heavy cream
1 1/2 cups shredded Mexican blend cheese (or cheddar)
Optional: 1/4 cup diced green chiles, 2 tbsp sliced olives

Directions

Heat oven to 375°F. Grease a 9-inch pie dish.
Brown meat in a skillet, drain if needed.
Add taco seasoning and water, simmer 2 minutes. Stir in salsa and optional chiles.
Spread meat mixture in the pie dish.
Whisk eggs and cream, stir in half the cheese.
Pour over meat, top with remaining cheese.
Bake 25 to 30 minutes, until set. Rest 10 minutes before slicing.

Portion tip

Slice into 6, then re-slice your piece if needed. A smaller square is often more comfortable than a thick wedge.

Salisbury Steak with Mushroom Gravy (serves 4)

Ingredients

1 lb ground beef
1 large egg
1/4 cup almond flour
1 tsp onion powder
1 tsp garlic powder
1 tbsp Worcestershire sauce (no sugar added)
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp butter
8 oz mushrooms, sliced
1 1/2 cups beef broth (no sugar added)
2 tbsp heavy cream
1 tsp Dijon mustard (optional)
1 tsp xanthan gum (optional, to thicken)

Directions

Mix beef, egg, almond flour, onion powder, garlic powder, Worcestershire, salt, and pepper.
Form 4 small oval patties (thin is better for tenderness).
Brown patties in a skillet over medium heat, about 3 minutes per side. Remove to a plate.
Add butter and mushrooms to the skillet, cook 5 minutes until softened.
Pour in broth, scrape up browned bits, then stir in cream and Dijon.
Return patties to the skillet, cover, and simmer on low 8 to 10 minutes.
If you want thicker gravy, whisk in xanthan gum a pinch at a time.
Serve with plenty of gravy over the top.

Keeping meat tender

Make patties thin, simmer on low, and keep them covered.
Slice your portion into small bites and spoon gravy onto each forkful.

Pizza night without the carb crash (with ingredients and directions)

Pizza can still be on the menu, you just need a crust that doesn’t spike carbs and a sauce that doesn’t hide sugar. Focus on cheese, meat, and low-carb veggies, then keep portions realistic (a couple small squares or rounds can be plenty).

Pan Pizza (keto crust approach) (serves 4)

Ingredients

1 1/2 cups shredded mozzarella
2 oz cream cheese
1 large egg
3/4 cup almond flour
1/2 tsp baking powder
1/2 tsp Italian seasoning
Pinch salt
1/3 cup pizza sauce (no added sugar)
1 cup shredded mozzarella (topping)
Toppings: 12 pepperoni slices, 1/4 cup mushrooms, 2 tbsp sliced olives

Directions

Heat oven to 400°F. Grease a 10-inch oven-safe skillet (or small round pan).
Melt mozzarella and cream cheese together (microwave in short bursts), then stir until smooth.
Mix in egg, almond flour, baking powder, seasoning, and salt to form dough.
Press dough into the skillet in an even layer.
Bake crust 10 to 12 minutes, until set and lightly golden.
Spread sauce, add cheese, and add toppings.
Bake 6 to 8 minutes more, until cheese melts. Rest 5 minutes before slicing.

Pizza Clouds (pure protein) (serves 2, makes 6 clouds)

These are like little pizza puffs. Light, cheesy, and easy to portion.

Ingredients

3 large eggs, separated
1/2 tsp cream of tartar (optional, helps stability)
1/2 cup shredded mozzarella
1/4 cup grated Parmesan
2 tbsp pizza sauce (no added sugar)
12 mini pepperoni (or chopped ham)
Pinch salt
Optional: pinch Italian seasoning

Directions

Heat oven to 300°F. Line a baking sheet with parchment.
Beat egg whites (and cream of tartar if using) until stiff peaks form.
In another bowl, whisk egg yolks with salt and optional seasoning.
Fold yolks into whites gently, then fold in mozzarella and Parmesan.
Spoon 6 mounds onto the baking sheet.
Bake 25 to 30 minutes, until golden and set.
Add a tiny spoon of sauce and a few pepperoni pieces on each cloud.
Bake 5 minutes more, then cool 5 minutes before eating.

Cauliflower Crust Pizza (serves 4)

Ingredients

1 (12 to 16-oz) bag riced cauliflower (fresh or frozen)
1 large egg
1 cup shredded mozzarella (plus 1/2 cup for topping)
1/4 cup grated Parmesan
1 tsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp kosher salt
1/3 cup pizza sauce (no added sugar)
Toppings: pepperoni, mushrooms, olives, extra cheese

Directions

Heat oven to 425°F. Line a baking sheet with parchment.
Cook cauliflower rice until very soft (microwave or steam), then cool slightly.
Squeeze cauliflower in a clean towel until very dry (this is the whole crust).
Mix cauliflower with egg, 1 cup mozzarella, Parmesan, and seasonings.
Press into a thin 10 to 12-inch circle.
Bake 18 to 22 minutes, until golden.
Add sauce, remaining cheese, and toppings.
Bake 6 to 8 minutes more, until cheese melts. Rest 5 minutes before slicing.

Low-carb topping guide (keep it simple)

Meats: pepperoni, sausage (check for sugar), diced ham, bacon bits
Veggies: mushrooms, olives, bell peppers (small amount), spinach
Cheese: extra mozzarella, Parmesan, provolone

Sauce warning

Many pizza sauces sneak in sugar. Look for no added sugar on the label, or use a thin layer of crushed tomatoes seasoned with salt, garlic powder, and Italian seasoning.

Sugar free desserts and treats that still fit after gastric sleeve (portion-smart, high-protein options)

After gastric sleeve, dessert can still be part of life, it just needs a new job description. Instead of “big slice after dinner,” think tiny, planned, protein-forward, with enough sweetness to feel satisfying without triggering cravings or discomfort.

A few quick guardrails that help most people:

Keep portions mini on purpose: ramekins, mini muffin tins, and shot glasses make this easier.
Pick sweeteners you tolerate: monk fruit, erythritol, and allulose are common, but some people get gas or urgency. Start small.
Use fruit like a garnish: you get flavor and color without turning dessert into a sugar bomb.

Fruit-forward sugar free desserts (with ingredients and directions)

Bye Bye Miss American Pie! No Sugar Fruit Tart (almond flour crust, makes 8 mini slices)

Portion guidance: Start with 1 mini slice (about 1/8 of the tart), or cut slices in half for a 2 to 3-bite portion.

Ingredients (crust)

1 cup almond flour
2 tbsp powdered keto sweetener (monk fruit or erythritol)
2 tbsp butter, melted
1/4 tsp kosher salt
1/2 tsp vanilla extract

Ingredients (filling + topping)

3/4 cup plain Greek yogurt (or a thick higher-protein yogurt)
3 oz cream cheese, softened
2 to 3 tbsp powdered keto sweetener (to taste)
1 tsp lemon juice
1 tsp vanilla extract
1 cup mixed fruit, small-diced (strawberries, blueberries, kiwi, peaches, or raspberries)
1 tsp chia seeds (optional, helps keep topping from weeping)

Directions

Heat oven to 350°F. Grease a 9-inch tart pan (or a small pie plate).
Mix almond flour, sweetener, melted butter, salt, and vanilla until it looks like damp sand.
Press crust firmly into the pan (bottom and sides). Bake 10 to 12 minutes until lightly golden.
Cool crust 20 minutes.
Beat Greek yogurt, cream cheese, sweetener, lemon juice, and vanilla until smooth.
Spread filling into cooled crust. Chill 1 hour so it slices clean.
Top with small-diced fruit (use fruit like confetti, not a thick layer). Sprinkle chia seeds if using.
Chill 15 minutes before slicing.

Sugar Free Peach Cobbler (ramekin-style, serves 4)

Portion guidance: 1/2 ramekin can be plenty early on. Eat slowly, stop when you feel pressure.

Ingredients

2 medium peaches, peeled and sliced thin (about 2 cups)
1 to 2 tbsp allulose or monk fruit sweetener (to taste)
1 tsp lemon juice
1/2 tsp cinnamon
Pinch salt
1/2 cup almond flour
1/4 cup coconut flour
1 tsp baking powder
1 large egg
1/3 cup unsweetened almond milk (or fairlife-style lactose-free milk if tolerated)
2 tbsp butter, melted
1 tsp vanilla extract

Directions

Heat oven to 350°F. Grease 4 small ramekins.
Toss peaches with sweetener, lemon juice, cinnamon, and salt. Divide between ramekins.
Whisk almond flour, coconut flour, and baking powder in a bowl.
Add egg, milk, melted butter, and vanilla. Stir into a thick batter.
Spoon batter over peaches (it won’t fully cover, that’s fine).
Bake 22 to 28 minutes until set and lightly browned.
Cool 10 minutes before eating (hot fruit can feel “too much” right away).

Roasted Strawberries (serves 6, small portions)

Portion guidance: Use 2 to 3 tablespoons over yogurt, cottage cheese, or cheesecake.

Ingredients

2 cups strawberries, hulled and halved
1 to 2 tbsp allulose or monk fruit sweetener
1 tsp lemon zest (optional)
1 tsp vanilla extract
Pinch salt

Directions

Heat oven to 400°F.
Toss strawberries with sweetener, zest (if using), vanilla, and salt.
Spread on a lined sheet pan, cut-side down when possible.
Roast 15 to 18 minutes until juicy and softened.
Cool 10 minutes. Chill for a thicker “syrup” feel.

Baked Peaches and Cream (high-protein, serves 4)

Portion guidance: Start with 1/2 peach and 1 to 2 spoonfuls of cream topping.

Ingredients

2 peaches, halved and pitted
1 tsp butter (optional)
1 to 2 tbsp keto brown sweetener (allulose works well)
1/2 tsp cinnamon
3/4 cup plain Greek yogurt
2 tbsp cream cheese, softened
1/2 tsp vanilla extract

Directions

Heat oven to 375°F. Place peaches cut-side up in a small baking dish.
Dot with a tiny bit of butter (optional). Sprinkle with sweetener and cinnamon.
Bake 18 to 22 minutes until tender.
Stir Greek yogurt with cream cheese and vanilla until smooth.
Cool peaches 5 to 10 minutes, then top with the cream mixture.

Fruit Kebobs with Vanilla Ginger Yogurt Dip (serves 6, snack portions)

Portion guidance: Aim for 1 skewer plus 1 to 2 tbsp dip.

Ingredients (kebobs)

1 cup strawberries, halved
1 cup melon cubes (or pineapple in small amount)
1 cup grapes (optional, keep portions tight)
1 kiwi, peeled and cubed (optional)

Ingredients (dip)

1 cup plain Greek yogurt
1 to 2 tbsp powdered keto sweetener
1 tsp vanilla extract
1/4 tsp ground ginger (or 1/2 tsp freshly grated ginger for a sharper taste)
Pinch salt

Directions

Thread fruit onto skewers in a repeating pattern (keep pieces small).
Stir dip ingredients until smooth.
Chill dip 15 minutes so the ginger softens.
Serve with small bowls so you can measure dip without thinking.

Baked Cherry Custard (French clafoutis, sugar free) (serves 6)

Portion guidance: 2 to 3 bites at first. Custard is rich and can fill you fast.

Ingredients

1 cup cherries, pitted (fresh or thawed frozen, drained well)
3 large eggs
1 cup milk (use ultra-filtered high-protein milk if tolerated, or unsweetened almond milk)
1/2 cup cottage cheese (blended smooth for extra protein)
1/4 cup powdered keto sweetener
1 tsp vanilla extract
1/2 tsp almond extract (optional)
1/4 tsp kosher salt
1 tbsp almond flour (helps set)

Directions

Heat oven to 350°F. Grease a small pie dish or 6 ramekins.
Spread cherries in the dish(es).
Blend eggs, milk, cottage cheese, sweetener, vanilla, almond extract (if using), salt, and almond flour until smooth.
Pour batter over cherries.
Bake 25 to 35 minutes (ramekins bake faster) until set with a slight jiggle.
Cool 15 minutes before serving, or chill 2 hours for cleaner slices.

Creamy high-protein desserts (with ingredients and directions)

Small Perfect Cheesecake (makes 6 mini cheesecakes)

Portion guidance: 1 mini is usually enough. For early stages, eat half and save the rest.

Ingredients (crust, optional)

3/4 cup almond flour
1 tbsp powdered keto sweetener
2 tbsp butter, melted
Pinch salt

Ingredients (filling)

8 oz cream cheese, softened
3/4 cup plain Greek yogurt (or blended cottage cheese)
1/3 cup powdered keto sweetener
1 large egg
1 tsp vanilla extract
1 tsp lemon juice
Pinch salt

Directions

Heat oven to 325°F. Line a muffin tin with 6 liners.
Mix crust ingredients, press 1 to 2 tsp into each liner. Bake 6 minutes.
Beat cream cheese until smooth. Mix in Greek yogurt, sweetener, egg, vanilla, lemon juice, and salt.
Divide filling evenly.
Bake 16 to 20 minutes until centers are just set.
Cool 30 minutes, then chill 4 hours (overnight is best).

Sugar Free Oreo Cheesecake Minis (makes 8 minis)

Portion guidance: Treat these like candy, 1 mini at a time.

Ingredients

10 sugar free chocolate sandwich cookies, crushed (use what you tolerate)
2 tbsp butter, melted
8 oz cream cheese, softened
1/2 cup plain Greek yogurt
1/3 cup powdered keto sweetener
1 large egg
1 tsp vanilla extract
2 tbsp cocoa powder
2 tbsp crushed sugar free cookies (for topping)

Directions

Heat oven to 325°F. Line an 8-cup muffin tin.
Mix crushed cookies with melted butter. Press into liners. Bake 6 minutes, cool.
Beat cream cheese until smooth. Blend in yogurt and sweetener.
Mix in egg, vanilla, and cocoa until creamy.
Divide into cups. Sprinkle a little crushed cookie on top.
Bake 16 to 19 minutes until set.
Cool 30 minutes, then chill 4 hours.

Homemade Chocolate Pudding (high-protein option, serves 4)

Portion guidance: 1/4 cup to 1/3 cup is a good start, especially if you’re sensitive to sweets.

Ingredients

2 cups high-protein milk (or lactose-free milk)
3 tbsp cocoa powder
1/4 cup allulose or monk fruit sweetener (to taste)
2 tbsp cornstarch (best texture, still a small amount per serving)
Pinch salt
1 tsp vanilla extract
Optional protein boost: 1 scoop unflavored whey (mix in after cooking, off heat, whisk well)

Directions

In a saucepan (heat off), whisk cocoa, sweetener, cornstarch, and salt.
Slowly whisk in milk until smooth.
Cook over medium heat, whisking often, until it thickens (about 6 to 8 minutes).
Remove from heat. Stir in vanilla.
If using whey, let pudding cool 2 minutes, then whisk in unflavored whey until smooth (don’t boil whey).
Pour into 4 small cups. Cover surface with plastic wrap to prevent skin.
Chill 2 to 3 hours.

Whipped Vanilla Cream (stabilized option, makes about 2 cups)

Portion guidance: Use 1 to 2 tablespoons over fruit, pudding, or a mini waffle.

Ingredients

1 cup heavy cream, very cold
1 to 2 tbsp powdered keto sweetener
1 tsp vanilla extract
Stabilized option: 2 tbsp cream cheese, softened

Directions

If using cream cheese, beat it first until smooth.
Add cold heavy cream, sweetener, and vanilla.
Whip to soft peaks, then stop when it holds its shape (over-whipping turns grainy).
Chill 30 minutes for the most stable texture.

No Added Sugar Tiramisu Cups (protein-forward, makes 6 mini cups)

Portion guidance: 1 mini cup (or half) after a protein-first meal.

Ingredients

1 cup strong coffee or espresso, cooled
1 tbsp cocoa powder (plus more for dusting)
3/4 cup plain Greek yogurt
3/4 cup mascarpone (or softened cream cheese for a lighter option)
1/3 cup powdered keto sweetener
1 tsp vanilla extract
6 to 8 ladyfinger-style pieces (use low carb or sugar free if you have them, or use thin slices of keto sponge cake)
Pinch salt

Directions

Stir coffee and 1 tbsp cocoa in a shallow bowl.
Beat mascarpone with sweetener, vanilla, and salt until smooth. Fold in Greek yogurt.
Dip ladyfinger pieces quickly into coffee (don’t soak them).
Layer into 6 small cups: coffee-dipped base, cream, then repeat once.
Dust tops with cocoa.
Chill 6 hours (overnight tastes best).

Cookies, bars, and baked treats with no added sugar (with ingredients and directions)

Oatmeal Almond Crisps (makes 18 crisps)

Portion guidance: 1 crisp with coffee, or break in half for a 1 to 2-bite finish.

Ingredients

1 cup rolled oats
1/2 cup sliced almonds, chopped
1/3 cup keto brown sweetener (allulose or monk fruit blend)
1 large egg white
2 tbsp melted butter
1/2 tsp cinnamon
Pinch salt
1/2 tsp vanilla extract

Directions

Heat oven to 325°F. Line a baking sheet.
Stir oats, almonds, sweetener, cinnamon, and salt.
Mix in egg white, butter, and vanilla until coated.
Spoon small mounds (about 1 tbsp), flatten thin.
Bake 10 to 13 minutes until golden. Cool fully to crisp.

Skinnier Oatmeal Cookies (makes 16 small cookies)

Portion guidance: 1 cookie is a solid serving.

Ingredients

1 1/4 cups rolled oats
1/2 cup almond flour
1/3 cup keto sweetener
1 tsp baking powder
1/2 tsp cinnamon
Pinch salt
1 large egg
1/4 cup unsweetened applesauce (or pumpkin puree)
2 tbsp melted butter
1 tsp vanilla extract

Directions

Heat oven to 350°F. Line a baking sheet.
Mix oats, almond flour, sweetener, baking powder, cinnamon, and salt.
Stir in egg, applesauce, melted butter, and vanilla.
Scoop small cookies (about 1 tbsp). Flatten slightly.
Bake 10 to 12 minutes. Cool 10 minutes before moving.

No Added Sugar Chocolate Chip Cookies (makes 18 small cookies)

Portion guidance: 1 cookie, eaten slowly, usually hits the spot.

Ingredients

1 1/2 cups almond flour
1/4 cup coconut flour
1/2 cup keto brown sweetener
1 tsp baking powder
Pinch salt
1 large egg
1/3 cup butter, softened
1 tsp vanilla extract
1/2 cup sugar free chocolate chips

Directions

Heat oven to 350°F. Line a baking sheet.
Cream butter and sweetener until fluffy.
Mix in egg and vanilla.
Stir in almond flour, coconut flour, baking powder, and salt.
Fold in chocolate chips.
Scoop small cookies (about 1 tbsp). Bake 9 to 11 minutes.
Cool 15 minutes (they firm up as they cool).

Pistachio Cranberry Biscotti (sugar free, makes 12 biscotti)

Portion guidance: 1 small biscotti, or half if you’re sensitive to crunchy foods.

Ingredients

1 1/2 cups almond flour
1/3 cup keto sweetener
1 tsp baking powder
Pinch salt
2 large eggs
1 tsp vanilla extract
1/2 tsp almond extract (optional)
1/3 cup pistachios, chopped
1/4 cup dried cranberries (use no-sugar-added if you can find them, or chop and use less)

Directions

Heat oven to 325°F. Line a baking sheet.
Mix almond flour, sweetener, baking powder, and salt.
Stir in eggs and extracts to form a dough, then fold in pistachios and cranberries.
Shape into a flat log (about 10 inches long).
Bake 22 to 25 minutes. Cool 15 minutes.
Slice into 12 pieces. Lay slices cut-side down.
Bake 10 minutes, flip, bake 8 to 10 minutes more. Cool to crisp.

Apricot Cream Cheese Cookies (sugar free, makes 16 small cookies)

Portion guidance: 1 cookie, chilled, tastes richer.

Ingredients

1 cup almond flour
1/4 cup coconut flour
1/3 cup powdered keto sweetener
1 tsp baking powder
Pinch salt
4 oz cream cheese, softened
1 large egg
1 tsp vanilla extract
1/4 cup sugar free apricot jam (or no-sugar-added, use what you tolerate)

Directions

Heat oven to 350°F. Line a baking sheet.
Mix almond flour, coconut flour, sweetener, baking powder, and salt.
Beat cream cheese, egg, and vanilla until smooth.
Stir dry into wet to make a soft dough.
Scoop small rounds, then press a tiny thumbprint in each.
Fill each with about 1/2 tsp apricot jam.
Bake 10 to 12 minutes. Cool fully.

Nutty Nuggets (no added sugar, makes about 20 nuggets)

Portion guidance: 1 to 2 nuggets. These are dense.

Ingredients

1 1/2 cups mixed nuts (pecans, walnuts, almonds), chopped fine
1/4 cup unsweetened shredded coconut
1/4 cup keto brown sweetener
1 large egg white
1 tbsp melted butter
1/2 tsp cinnamon
Pinch salt

Directions

Heat oven to 325°F. Line a baking sheet.
Mix nuts, coconut, sweetener, cinnamon, and salt.
Stir in egg white and melted butter until clumpy.
Press into small nuggets (about 1 tbsp each).
Bake 12 to 15 minutes until lightly browned. Cool to set.

Gingerbread Men (sugar free, makes 14 small cookies)

Portion guidance: 1 small cookie.

Ingredients

2 cups almond flour
1/3 cup keto brown sweetener
1 tsp baking powder
1 tbsp ginger
1 tsp cinnamon
Pinch cloves
Pinch salt
1 large egg
1/4 cup butter, softened
1 tsp vanilla extract
1 tbsp sugar free maple syrup (optional, for aroma)

Directions

Heat oven to 350°F. Line baking sheets.
Beat butter and sweetener, then add egg, vanilla, and syrup (if using).
Stir in dry ingredients to form a dough. Chill 20 minutes for easier rolling.
Roll between parchment, cut shapes.
Bake 8 to 10 minutes. Cool 10 minutes.

Hermits (spiced bar cookies, no added sugar, makes 12 bars)

Portion guidance: Cut into 12 very small bars, then start with one.

Ingredients

1 1/2 cups almond flour
1/2 cup rolled oats
1/2 cup keto brown sweetener
1 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
Pinch salt
2 large eggs
1/4 cup melted butter
1 tsp vanilla extract
1/3 cup chopped walnuts (optional)
1/4 cup raisins (optional, use less if you’re watching sugars)

Directions

Heat oven to 350°F. Grease an 8-inch pan and line with parchment if you want easy lift-out.
Mix dry ingredients in a bowl.
Whisk eggs, butter, and vanilla, then stir into dry mixture.
Fold in walnuts and raisins (if using).
Press into pan. Bake 18 to 22 minutes.
Cool 30 minutes, then slice into 12 bars.

Super Fudge Surprise Brownies (no sugar added, makes 12 small brownies)

Portion guidance: 1 small square, and consider eating it with a spoonful of Greek yogurt.

Ingredients

1/2 cup butter, melted
1/2 cup allulose or monk fruit sweetener
2 large eggs
1 tsp vanilla extract
3/4 cup cocoa powder
1/2 cup almond flour
1/2 tsp baking powder
Pinch salt
1/3 cup sugar free chocolate chips (optional)

Directions

Heat oven to 325°F. Grease an 8-inch pan.
Whisk butter and sweetener. Add eggs and vanilla.
Stir in cocoa, almond flour, baking powder, and salt. Fold in chips if using.
Spread into pan. Bake 16 to 20 minutes until just set (don’t overbake).
Cool 45 minutes before slicing for clean edges.

Apple Butter Cake (no added sugar, makes 12 slices)

Portion guidance: Slice thin, then start with 1 to 2 bites.

Ingredients

1 1/2 cups almond flour
1/4 cup coconut flour
1/2 cup keto sweetener
1 1/2 tsp baking powder
1 tsp cinnamon
Pinch salt
3 large eggs
1/2 cup no-sugar-added apple butter (use what you tolerate)
1/3 cup unsweetened almond milk (or high-protein milk)
1/4 cup melted butter
1 tsp vanilla extract

Directions

Heat oven to 350°F. Grease an 8-inch pan.
Mix dry ingredients in a bowl.
Whisk eggs, apple butter, milk, butter, and vanilla.
Stir wet into dry until smooth.
Bake 25 to 32 minutes until a toothpick comes out mostly clean.
Cool 30 minutes before slicing thin.

Sweet Potato Pie (no added sugar, makes 8 slices)

Portion guidance: Think “holiday bite,” start with a thin slice.

Ingredients

1 1/2 cups cooked mashed sweet potato (plain)
2 large eggs
1/2 cup evaporated milk (or half-and-half)
1/3 cup keto brown sweetener (allulose works well)
1 tsp vanilla extract
1 tsp cinnamon
Pinch nutmeg
Pinch salt
Optional crust: use the almond flour tart crust above, pressed into a pie dish and pre-baked 10 minutes

Directions

Heat oven to 350°F. If using crust, pre-bake and cool slightly.
Whisk sweet potato, eggs, milk, sweetener, vanilla, spices, and salt until smooth.
Pour into crust or a greased pie dish for crustless.
Bake 35 to 45 minutes until set with a slight jiggle.
Cool 1 hour, then chill 2 hours for clean slices.

Coconut Cake (sugar free, snack cake, makes 9 small squares)

Portion guidance: 1 small square.

Ingredients

1 1/2 cups almond flour
1/4 cup coconut flour
1/2 cup powdered keto sweetener
1 1/2 tsp baking powder
Pinch salt
3 large eggs
1/2 cup coconut milk (from a carton, not sweetened)
1/4 cup melted butter (or coconut oil)
1 tsp vanilla extract
1/2 tsp coconut extract (optional)
1/3 cup unsweetened shredded coconut

Directions

Heat oven to 350°F. Grease an 8-inch pan.
Mix dry ingredients, then whisk wet ingredients separately.
Stir together, fold in shredded coconut.
Bake 22 to 28 minutes until set.
Cool 30 minutes, slice into 9 squares.

Caramel Pecan Sweet Potatoes (zero sugar added, serves 6)

Portion guidance: This is rich, start with 1 to 2 tablespoons as a “dessert side.”

Ingredients

2 cups cooked mashed sweet potato
2 tbsp butter
2 tbsp sugar free caramel syrup (check your label for sweetener type)
1 to 2 tbsp keto brown sweetener (optional, to taste)
1/2 tsp cinnamon
Pinch salt
1/3 cup pecans, chopped fine

Directions

Heat oven to 350°F. Grease a small baking dish.
Stir sweet potatoes with butter, caramel syrup, sweetener (if using), cinnamon, and salt.
Spread into dish, sprinkle pecans on top.
Bake 18 to 22 minutes until hot and slightly set.
Cool 10 minutes before serving.

Buttermilk Waffles (Protein Waffles, sugar free) (makes 6 small waffles)

Portion guidance: 1/2 waffle topped with yogurt or whipped cream is often enough.

Ingredients

1 cup almond flour
2 tbsp coconut flour
1 scoop vanilla protein powder (or unflavored)
1 tsp baking powder
Pinch salt
2 large eggs
3/4 cup buttermilk (or thinned Greek yogurt with a splash of milk)
2 tbsp melted butter
1 tsp vanilla extract
Optional: sugar free syrup, use 1 to 2 tsp (go light)

Directions

Preheat waffle maker and grease lightly.
Mix dry ingredients in a bowl.
Whisk eggs, buttermilk, melted butter, and vanilla.
Stir wet into dry, rest batter 5 minutes to thicken.
Cook waffles until set and lightly browned (time varies by machine).
Cool 2 minutes before cutting, it firms up fast.

Blueberry Popovers (sugar free, makes 6 popovers)

Portion guidance: 1 popover, or half if you’re early post-op.

Ingredients

2 large eggs
3/4 cup milk (high-protein milk if tolerated)
1/2 cup almond flour
1 tbsp coconut flour
2 tbsp powdered keto sweetener
1 tsp vanilla extract
Pinch salt
1/3 cup blueberries (fresh or frozen, use fewer if very sensitive to fruit sugar)

Directions

Heat oven to 425°F. Grease a 6-cup muffin tin well.
Blend eggs, milk, flours, sweetener, vanilla, and salt until smooth.
Let batter rest 10 minutes.
Divide batter into tin, then add a few blueberries to each cup.
Bake 18 to 22 minutes until puffed and golden. Don’t open the oven early.
Cool 5 minutes, then serve.

Swiss Chocolate Roll (sugar free, mini slices, makes about 10 slices)

Portion guidance: 1 thin slice, eaten slowly.

Ingredients (cake)

4 large eggs, separated
1/3 cup powdered keto sweetener
1/4 cup cocoa powder
2 tbsp almond flour
1/2 tsp baking powder
Pinch salt
1 tsp vanilla extract

Ingredients (filling)

3/4 cup heavy cream
2 tbsp powdered keto sweetener
1 tsp vanilla extract
Optional: 2 tbsp cream cheese (for a firmer fill)

Directions

Heat oven to 350°F. Line a 10×15 jelly roll pan with parchment and grease lightly.
Beat egg whites with half the sweetener to stiff peaks.
In a separate bowl, whisk yolks with remaining sweetener and vanilla.
Stir cocoa, almond flour, baking powder, and salt into yolks.
Fold whites into batter gently.
Spread in pan. Bake 10 to 12 minutes until set.
While warm, roll cake up in parchment (like a towel). Cool 30 minutes.
Whip filling ingredients to soft peaks.
Unroll, spread filling thinly, re-roll. Chill 2 hours before slicing.

Quick candy-style treats for small portions (with ingredients and directions)

Chocolate Truffles (sugar free, makes 18 small truffles)

Portion guidance: 1 truffle is a complete serving. These are rich.

Ingredients

1/2 cup heavy cream
1 cup sugar free chocolate chips
1 tbsp butter (optional, makes it silkier)
1 tsp vanilla extract
Coatings (pick one): unsweetened cocoa powder, finely chopped nuts, or shredded coconut

Directions

Heat heavy cream in a small saucepan until steaming, not boiling.
Pour over chocolate chips (and butter if using). Let sit 2 minutes.
Stir until smooth, then stir in vanilla.
Chill mixture 2 hours until firm.
Scoop tiny balls (about 1 tsp). Roll quickly, then coat in cocoa, nuts, or coconut.
Chill 30 minutes to set.

Storage

Fridge: 1 week in a sealed container.
Freezer: 2 months (thaw in the fridge). Freeze in single layers so you can grab one.

Chocolate Covered Pretzels (sugar free, makes 20)

Portion guidance: 1 pretzel. If pretzels feel “slider-ish,” pair with a few bites of yogurt or cottage cheese.

Ingredients

20 small pretzels (choose the smallest twists)
1 cup sugar free chocolate chips
1 tsp coconut oil (optional, helps chocolate melt smoothly)
Optional topping: chopped nuts or unsweetened coconut

Directions

Melt chocolate chips with coconut oil in short microwave bursts, stirring often.
Dip each pretzel halfway, let excess drip off.
Place on parchment. Add topping right away if using.
Chill 20 to 30 minutes until set.

Storage

Fridge: 1 week (best snap and texture).
Freezer: 2 months (great for portion control, eat straight from the freezer for a slower bite).

Enjoy!

This set of high-protein gastric sleeve recipes keeps the focus where it belongs, food that goes down well, tastes like real life, and fits your goals in 2026. Stick with protein first, keep portions small, add a sauce or creamy side for moisture, then build variety as your tolerance grows. Pick 2 to 3 recipes to start so meal prep stays easy and you can learn what feels best.

If you want a simple weekly plan, try this: 2 mains, 1 sauce, 1 breakfast prep, 1 dessert. Save this post for holidays and gatherings, it makes planning feel less stressful when the menu gets big. For even more high-protein, low-carb gastric sleeve ideas, check out Parts I and II, then tell me which recipes you want in your regular rotation.