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

Eating after gastric sleeve can feel simple one day and tricky the next. You want food that sits well, keeps you full, and still fits your goals. That’s where high-protein after gastric sleeve recipes you can repeat all week really help.

In Part IV of this series, you’ll find sugar-free, low carb options that don’t take a lot of prep or brain power. Many picks are sauces, spreads, and small-portion meals, so you can batch prep once and mix and match all week. Think protein-forward bites that work for breakfast, lunch, dinner, or a quick snack.

Quick reminders before you start: follow your bariatric team’s plan, eat slowly, and take small bites. Focus on protein first, then stop when you feel full. These habits matter as much as the recipes.

You’ll also see tips that keep things practical, like choosing ingredients that won’t spike carbs. Nutrition can vary a lot by brand, so check labels, especially for sugar alcohols and total carbs. For more sugar-free and low carb ideas that fit bariatric goals, browse the recipe collections on KetoSugarFree.

High-protein after gastric sleeve basics, portions, protein goals, and texture tips

After gastric sleeve, protein has to do more work in less space. Your portions are small, your tolerance can change week to week, and dry or tough textures can feel “too heavy” fast. The goal is simple: prioritize protein first, keep bites soft and moist, and use add-ins that boost protein without making the portion bigger.

Your bariatric plan will outline a daily protein goal and the stage-appropriate textures. Use that plan as your guardrails, then keep meals repeatable with sugar-free, low carb basics like the ones you’ll find across KetoSugarFree recipes and sauce ideas.

How to hit protein without big portions

When your stomach is small, “eat more” is not the answer. The trick is protein density, meaning more protein per bite, with textures that go down easy.

Here are practical ways to hit your protein goal on busy days:

1. Build meals around a lean protein anchor Start with the protein, then add small extras around it. Think shredded chicken, deli turkey you can roll, flaky fish, eggs, or extra-lean ground meat.
   • Keep a “grab list” in your fridge so you don’t have to think: cooked chicken, hard-boiled eggs, Greek yogurt, cottage cheese, tuna packets.
   • If you’re using KetoSugarFree meal ideas, treat the protein as the main event and keep sides small and soft.
2. Use high-protein sauces to fix texture and boost grams Sauces are your best friend because they add moisture and make each bite easier. A few spoonfuls can turn dry protein into a smooth, craveable meal.
   • Greek yogurt-based sauces (ranch-style, dill sauce, taco crema) add protein and creaminess.
   • Cottage cheese blends (whipped smooth) can act like a high-protein “alfredo” base.
   • Sugar-free, low carb condiments and dressings from KetoSugarFree collections help you keep carbs low while keeping food interesting.
3. Add collagen or unflavored protein where it actually works Unflavored powders can help, but only in the right places. Add them to foods that already have body so you don’t end up with a weird texture.
   • Stir into soups, broths, and creamy sauces.
   • Mix into Greek yogurt, sugar-free pudding, or cottage cheese bowls.
   • Skip adding it to thin drinks if that texture bothers you, it can feel “chalky” for some people.
4. Lean on egg-based bakes for soft, easy portions Eggs are quick, cheap, and easy to portion. Egg bakes also reheat well, which matters when you’re eating small amounts.
   • Make a muffin-tin egg bake with chopped ham or turkey and a little shredded cheese.
   • Keep the add-ins finely chopped so every bite feels consistent.
   • Reheat gently so it stays soft, overheating can make eggs rubbery.
5. Keep snacks protein-forward, not “snack food” Small meals can stack up fast when you choose the right snacks. Aim for a mini portion that feels like food, not air.
   • Greek yogurt (plain or lightly sweetened with sugar-free options)
   • Cottage cheese with everything-bagel seasoning (if tolerated)
   • Tuna or salmon packets mixed with a yogurt-based dressing
   • A small roll-up of deli meat with a smear of cream cheese
6. Think “two-bite upgrades” If you can only handle a few bites, make them count. Add a spoon of high-protein sauce to your chicken, mix an egg into a warm soup, or stir Greek yogurt into a dip. Small boosts add up across the day.

Common trouble spots and easy fixes (dry meats, nausea, food boredom)

A lot of post-sleeve frustration comes down to texture and timing, not willpower. When a food doesn’t sit right, it usually needs a simple tweak.

Here are quick fixes that keep your meals protein-first and easier to tolerate:

• Dry meats
  • Add broth while reheating chicken or turkey, even a tablespoon helps.
  • Use a slow cooker for chicken breasts or roasts so the texture stays soft.
  • Chop or shred protein fine, then mix with a sauce (Greek yogurt ranch, sugar-free BBQ, or a creamy KetoSugarFree-style dip).
  • Choose moist proteins more often, like salmon, dark-meat chicken, or egg salad.
• Nausea or “nothing sounds good” days
  • Go mild: salt, a little garlic powder, or a gentle herb blend. Strong spice can be too much early on.
  • Switch to warm, soft foods like soup with blended cottage cheese, or scrambled eggs with a little cheese.
  • Use smaller plates or bowls so portions look less intimidating.
  • Keep smells light, cold options like yogurt, tuna salad, or chilled chicken salad can help.
• Food boredom
  • Rotate flavors, not foods. Keep the same base protein and change the sauce: taco-style, ranch-style, lemon-herb, or sugar-free BBQ.
  • Pick 2 proteins for the week and 3 sauces from KetoSugarFree collections, then mix and match.
  • Change the form: shredded chicken one day, chicken salad the next, then soup with chicken stirred in.

If a bite feels stuck or “too thick,” pause and add moisture next time. A spoon of broth or sauce often fixes what feels like a hard stop.

Budget tips for bariatric cooking

Bariatric portions are small, which can be a hidden money-saver if you plan it right. The goal is to buy smart once, then portion and freeze so you’re not paying extra for convenience.

Here are money-saving ideas you can use this week:

1. Buy family packs of lean protein, then freeze in small portions Grab family packs of chicken, turkey, or lean ground meat when they’re on sale. Cook once, then freeze in snack-size containers so you can thaw only what you need.
2. Use canned fish as a low-cost, high-protein shortcut Canned tuna and salmon are fast, shelf-stable, and easy to portion. Mix with store-brand Greek yogurt and seasonings for a creamy salad that fits sugar-free, low carb eating.
3. Choose store-brand Greek yogurt, cottage cheese, and eggs as “protein staples” These basics stretch across breakfasts, snacks, sauces, and dips. They also pair well with KetoSugarFree sauce and seasoning ideas to keep things interesting without buying special products.
4. Keep frozen veggies on hand to avoid food waste Frozen cauliflower rice, spinach, and mixed veg help you add a small side without watching fresh produce go bad. Use small amounts so protein still comes first.
5. Make sauces at home instead of buying specialty bottles A quick yogurt-based ranch, taco crema, or herby dip costs less per serving and boosts protein. It also makes leftovers taste new, which means fewer “I’ll just order something” nights.

When your fridge is stocked with a couple of proteins and two or three simple sauces, hitting your protein goal feels less like a math problem and more like autopilot.

High-protein dressings, sauces, and spreads to make meals taste better fast

After gastric sleeve, the difference between “I can eat this” and “nope” is often moisture. A good dressing or sauce can soften dry chicken, make veggies easier to enjoy, and help you hit protein goals without adding much volume. The options below stay sugar-free and low carb, use simple ingredients, and taste like real food, not diet food.

If you like having a plan, pick two sauces for the week and rotate them with your go-to proteins. This is the same mix-and-match style you’ll see across KetoSugarFree recipe collections, familiar flavors that keep meals interesting without extra carbs.

Balsamic Dijon Mustard Dressing (high-protein option)

This one tastes sharp and bright, and it clings well to chicken and roasted veggies. Keep it classic, or stir in Greek yogurt for a thicker, higher-protein version.

Ingredients (about 6 servings, 2 tablespoons each)

• 3 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic powder
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons olive oil
• Optional for more protein: 1/3 cup plain nonfat Greek yogurt
• To thin (as needed): 1 to 3 tablespoons water

Directions

1. In a small bowl, add balsamic vinegar, Dijon, garlic powder, lemon juice, salt, and pepper.
2. Whisk while slowly drizzling in olive oil until it looks smooth and slightly thickened.
3. For a higher-protein, creamy version, whisk in Greek yogurt until fully blended.
4. If it’s too thick (especially with yogurt), whisk in water 1 tablespoon at a time until it pours the way you like.

Storage

• Store in a sealed jar in the fridge for up to 5 days. Shake or whisk before using.

Serving ideas

• Toss with chopped salad greens and diced cucumber.
• Spoon over warm sliced chicken breast or shredded chicken.
• Drizzle onto roasted broccoli, zucchini, or cauliflower to add moisture.

Peanut Powder Salad Dressing (sweet-and-tangy, sugar-free)

This tastes like peanut sauce’s lighter cousin. It’s sweet, salty, and tangy, and it doesn’t need sugar to work. Keep spice mild, then add heat only if you want it.

Ingredients (about 4 servings, 2 tablespoons each)

• 1/4 cup peanut powder (defatted peanut flour)
• 2 tablespoons rice vinegar or apple cider vinegar
• 1 tablespoon soy sauce or coconut aminos
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground ginger
• 1 to 2 tablespoons granulated monk fruit or erythritol (to taste)
• 1/4 cup water, plus 1 to 3 tablespoons more as needed
• Optional heat: 1/4 teaspoon sriracha (or less)

Directions

1. In a bowl, whisk peanut powder, vinegar, soy sauce (or coconut aminos), garlic powder, ginger, and sweetener.
2. Whisk in 1/4 cup water until smooth.
3. Adjust thickness with 1 tablespoon water at a time. For a drizzle, add more water. For a dip, keep it thicker.
4. Taste and keep the spice mild. If you want heat, whisk in a tiny amount of sriracha.

Storage

• Store covered in the fridge for up to 4 days. Whisk again before serving, it thickens as it sits.

Tzatziki Greek Yogurt and Cucumber Sauce

Cool, creamy, and easy on the stomach for many people, this sauce brings moisture to lean proteins without feeling heavy.

Ingredients (about 6 servings, 2 tablespoons each)

• 1 cup plain nonfat Greek yogurt
• 1/2 cup cucumber, grated (about 1/2 of a medium cucumber)
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
• 1 small garlic clove, finely grated (or 1/4 teaspoon garlic powder)
• 1/4 teaspoon salt

Directions

1. Grate the cucumber, then squeeze it hard in a clean towel or paper towels to remove water (this keeps the sauce thick).
2. In a bowl, mix Greek yogurt, squeezed cucumber, lemon juice, dill, garlic, and salt.
3. Chill for at least 20 minutes so the flavors blend.

Storage

• Keep in a sealed container in the fridge for up to 4 days.

Serving ideas

• Spoon into lettuce wraps with turkey or chicken.
• Serve with flaky fish (cod, tilapia, salmon).
• Use as a dip for cucumber slices or soft-cooked veggies.

Light Alfredo Sauce (lower fat, higher protein)

This gives you that classic Alfredo feel without a heavy cream base. Gentle heat is the key, yogurt can split if you boil it.

Ingredients (about 4 servings, 1/4 cup each)

• 1 cup plain nonfat Greek yogurt or 1 cup blended low-fat cottage cheese
• 1/3 cup grated Parmesan cheese
• 1 garlic clove, minced (or 1/2 teaspoon garlic powder)
• 1 teaspoon butter or light butter
• 2 to 4 tablespoons milk (any unsweetened milk works), to thin
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper

Directions

1. In a small saucepan, melt butter over low heat. Add garlic and cook for 30 seconds.
2. Lower the heat as much as possible. Whisk in Greek yogurt (or blended cottage cheese) until smooth.
3. Add Parmesan, salt, and pepper. Whisk until the cheese melts and the sauce looks creamy.
4. Thin with milk 1 tablespoon at a time until it coats a spoon.
5. Don’t boil. If it starts bubbling hard, pull it off the heat and whisk.

Storage

• Store in the fridge for up to 3 days. Reheat gently on low and add a splash of milk.

How to use it

• Toss with zucchini noodles and chopped chicken.
• Spoon over sliced chicken breast for moisture and flavor.
• Stir into cauliflower puree for a “comfort bowl” texture that goes down easy.

Protein Packed Pesto (no sugar, low carb)

Pesto is a flavor shortcut. A spoonful can make plain chicken taste like a full meal. Add cottage cheese or unflavored protein for a boost, especially if you need more grams early in the day.

Ingredients (about 8 servings, 1 tablespoon each)

• 2 cups fresh basil leaves, packed
• 1/3 cup grated Parmesan cheese
• 1 garlic clove
• 1/4 cup walnuts or pine nuts (or sunflower seeds for a budget option)
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• Optional protein boost: 1/3 cup low-fat cottage cheese, or 1 tablespoon unflavored protein powder

Directions

1. Add basil, Parmesan, garlic, nuts (or seeds), lemon juice, and salt to a blender or food processor.
2. Blend while slowly pouring in olive oil until smooth.
3. If using cottage cheese, blend it in at the end until creamy. If using protein powder, sprinkle it in and blend briefly.
4. Taste and adjust salt. Thin with 1 to 2 teaspoons water or olive oil if needed.

Storage

• Fridge: up to 5 days in a sealed jar. Press plastic wrap onto the surface to reduce browning.
• Freeze: portion into an ice cube tray, then store cubes in a freezer bag for up to 2 months.

Bean Spread (smooth, budget-friendly)

Beans are higher carb than most keto staples, so keep portions small and pair with lean protein. If you tolerate it well, this is a cheap way to add creaminess to wraps and snack plates.

Ingredients (about 8 servings, 2 tablespoons each)

• 1 (15-ounce) can cannellini beans or great northern beans, rinsed and drained
• 2 tablespoons lemon juice
• 1 garlic clove (or 1/2 teaspoon garlic powder)
• 1/2 teaspoon ground cumin
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 3 to 6 tablespoons water (to thin)

Directions

1. Add beans, lemon juice, garlic, cumin, olive oil, and salt to a blender or food processor.
2. Blend until very smooth, scraping down the sides as needed.
3. Add water 1 tablespoon at a time to reach a texture you tolerate. For some post-op eaters, thinner and smoother goes down easier.

Serving ideas (keep it modest)

• Spread a thin layer on a low-carb wrap, then add turkey slices.
• Use as a dip with cucumber rounds.

Classic Hummus (simple, smooth)

Hummus is a familiar option, but chickpeas can feel heavy for some people after surgery. Keep portions small, and blend it extra smooth.

Ingredients (about 10 servings, 2 tablespoons each)

• 1 (15-ounce) can chickpeas, rinsed and drained
• 3 tablespoons tahini
• 3 tablespoons lemon juice
• 1 garlic clove (or 1/2 teaspoon garlic powder)
• 1/2 teaspoon ground cumin
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 4 to 8 tablespoons water (to thin)

Directions

1. Add chickpeas, tahini, lemon juice, garlic, cumin, olive oil, and salt to a food processor.
2. Blend for 1 to 2 minutes. Scrape down the bowl, then blend again until very smooth.
3. Add water 1 tablespoon at a time until it turns creamy.
4. If you’re sensitive to texture, peel the chickpeas first (it takes a few minutes and makes it noticeably smoother).

Portion note (post-op friendly)

• Start with 1 to 2 tablespoons and see how it sits, then adjust from there.

Spicy Avocado Spread (creamy, no sugar)

This is like a soft “guac-style” spread, but higher protein thanks to Greek yogurt. It works well when meat feels dry and you need a smooth bite.

Ingredients (about 4 servings, 2 tablespoons each)

• 1 ripe avocado
• 1 tablespoon lime juice
• 2 tablespoons plain nonfat Greek yogurt
• 1/4 teaspoon salt
• 1 small garlic clove, finely grated (or 1/4 teaspoon garlic powder)
• 1 tablespoon minced jalapeño (optional, keep it mild)

Directions

1. Mash everything together with a fork for a chunky spread, or blend for a smoother texture.
2. Taste and adjust salt and lime.

Storage tip (to prevent browning)

• Press plastic wrap directly onto the surface and refrigerate. Use within 24 hours for best color and taste.

Spicy Deviled Eggs (high protein bite)

Deviled eggs are an easy, built-in portion. Greek yogurt keeps the filling creamy and adds protein without extra fat.

Ingredients (makes 6 deviled egg halves)

• 3 hard-boiled eggs, peeled
• 3 tablespoons plain nonfat Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon apple cider vinegar (or white vinegar)
• 1/4 teaspoon paprika, plus a pinch for the top
• 1/8 teaspoon salt

Directions

1. Slice eggs in half lengthwise. Pop yolks into a bowl and set whites aside.
2. Mash yolks with Greek yogurt, mustard, vinegar, paprika, and salt until smooth.
3. Spoon or pipe the filling into the egg whites. Add a tiny pinch of paprika on top.

Storage and serving note

• Refrigerate in a sealed container and eat within 3 days.
• If you’re early post-op or eggs feel heavy, start with 1 half and go slow.

Easy breakfast recipes that are soft, filling, and high in protein

Breakfast after gastric sleeve goes best when it’s soft, moist, and portion-friendly. Egg bakes, cottage cheese batters, and yogurt-based fillings give you protein without a heavy, dry bite. Keep portions small, reheat gently, and use sugar-free add-ons (KetoSugarFree has plenty of ideas that fit low carb).

Broccoli, Egg and Cheese Bake

This bakes up like a soft breakfast casserole, then portions cleanly for grab-and-go mornings.

Ingredients (6 portions)

• 6 large eggs
• 1/2 cup egg whites (optional, for extra protein)
• 2 cups broccoli florets, finely chopped (fresh or thawed frozen, well-drained)
• 1 cup shredded cheddar cheese
• 1/2 cup plain nonfat Greek yogurt (or 1/2 cup low-fat cottage cheese)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Directions

1. Heat oven to 375°F. Grease an 8 x 8-inch baking dish.
2. Whisk eggs, egg whites (if using), and yogurt until smooth.
3. Stir in broccoli, cheese, and seasonings.
4. Bake 25 to 30 minutes, until set in the center.
5. Cool 10 minutes, slice into 6 portions.

Storage and reheat

• Fridge: 4 days in a sealed container.
• Reheat: microwave 20 to 40 seconds, stop when just warm (overheating turns eggs rubbery).

Cheesy Crustless Quiche

Blending the base makes it extra smooth, which many people tolerate better.

Ingredients (6 portions)

• 5 large eggs
• 1 cup low-fat cottage cheese
• 3/4 cup shredded mozzarella (or cheddar)
• 1 cup chopped spinach (fresh) or 3/4 cup thawed frozen spinach, squeezed dry
• 1/4 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon black pepper

Directions

1. Heat oven to 350°F. Grease a 9-inch pie dish.
2. For a smoother texture, blend eggs and cottage cheese until creamy.
3. Stir in cheese, spinach, and seasonings.
4. Bake 30 to 35 minutes, until the center is set.
5. Rest 10 to 15 minutes before slicing, it firms as it cools.

Cottage Cheese High-Protein Pancakes

These cook up tender and work well with a small drizzle of sugar-free syrup.

Ingredients (1 to 2 servings, about 6 small pancakes)

• 1/2 cup low-fat cottage cheese
• 2 large eggs
• 1/2 teaspoon baking powder
• 2 tablespoons almond flour (or 1 tablespoon oat fiber for lower carbs)
• 1 tablespoon granulated monk fruit sweetener (to taste)
• 1/2 teaspoon vanilla extract
• Pinch of salt

Directions

1. Blend all ingredients until smooth. Let batter sit 2 minutes to thicken.
2. Heat a nonstick pan on low. Lightly oil if needed.
3. Spoon batter into small circles. Cook 2 to 3 minutes per side, flip gently.
4. Serve with sugar-free syrup, or a few berries chopped small.

Peanut Butter and Jelly Pancakes (sugar-free)

This gives you the PB and J vibe without a sugar hit, and the portions stay easy.

Ingredients (1 to 2 servings, about 6 small pancakes)

• 2 large eggs
• 1/2 cup low-fat cottage cheese
• 2 tablespoons peanut powder
• 1 tablespoon almond flour (or 1 tablespoon oat fiber)
• 1/2 teaspoon baking powder
• 1 tablespoon granulated monk fruit sweetener
• 2 tablespoons sugar-free jam (carb-aware choice), or 2 tablespoons mashed strawberries

Directions

1. Blend eggs, cottage cheese, peanut powder, almond flour, baking powder, and sweetener until smooth.
2. Heat a nonstick pan on low.
3. Pour small pancakes, then add 1/2 teaspoon jam to each and swirl lightly with a toothpick.
4. Cook low and slow, 2 to 3 minutes per side.
5. Keep portions small, these are filling.

High-Protein Pumpkin Pie Oatmeal (low carb option)

You still get cozy oatmeal texture, with less oats and more protein.

Ingredients (1 serving)

• 2 tablespoons quick oats
• 1 tablespoon oat fiber (low carb option), or use 4 tablespoons oats total
• 1/3 cup canned pumpkin puree
• 3/4 cup unsweetened almond milk
• 1/2 teaspoon cinnamon
• 1 tablespoon granulated monk fruit sweetener (to taste)
• 1 scoop vanilla protein powder (about 25 to 30 g, whey or blend)

Directions

1. In a small pot, whisk oats (and oat fiber if using), pumpkin, almond milk, cinnamon, and sweetener.
2. Cook on low, stirring, 3 to 5 minutes until thick.
3. Remove from heat, wait 30 seconds, then stir in protein powder until smooth (off heat helps prevent clumps).
4. Add a splash of almond milk if it gets too thick.

Egg Muffins (mix-and-match)

Egg muffins are built-in portions, and they freeze well.

Ingredients (12 muffins)

• 8 large eggs
• 1/2 cup egg whites (optional)
• 1/2 cup low-fat cottage cheese (blended smooth if desired)
• 1 cup shredded cheese (cheddar or mozzarella)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Approved add-ins (choose 1 to 2, keep them finely chopped)

• 1/2 cup diced cooked turkey ham or lean turkey sausage
• 1/2 cup chopped spinach (squeezed dry if frozen)
• 1/3 cup diced bell peppers
• 1/4 cup sliced green onions
• 1/2 cup chopped mushrooms (pre-cooked to remove water)

Directions

1. Heat oven to 350°F. Grease a 12-cup muffin tin.
2. Whisk eggs, egg whites (if using), cottage cheese, cheese, and seasonings.
3. Stir in add-ins, then fill cups about 3/4 full.
4. Bake 18 to 22 minutes, until set.

Storage and freezer notes

• Fridge: 4 days.
• Freezer: 2 months, wrap individually.
• Reheat: microwave 20 to 45 seconds, or thaw overnight in the fridge.

Good Morning Casserole (meal prep breakfast)

This one is hearty but still soft, perfect for a few bites now and a few later.

Ingredients (8 portions)

• 8 large eggs
• 1 cup low-fat cottage cheese (tip for softer texture)
• 1 cup cooked turkey sausage crumbles (or diced ham)
• 1 cup shredded cheddar cheese
• 1/2 cup diced bell pepper (optional)
• 1/4 cup minced onion (optional)
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/8 teaspoon black pepper

Directions

1. Heat oven to 350°F. Grease a 9 x 13-inch dish.
2. Spread sausage (or ham) and veggies in the dish, sprinkle cheese over top.
3. Whisk eggs, cottage cheese, and seasonings, then pour in.
4. Bake 30 to 35 minutes, until the center is set.
5. Cool 10 minutes, portion into 8 squares.

Spinach Frittata (stovetop to oven)

Finishing in the oven sets it gently, so it stays tender.

Ingredients (4 portions)

• 6 large eggs
• 1/3 cup plain nonfat Greek yogurt (or blended cottage cheese)
• 1 cup spinach (fresh) or 3/4 cup frozen, squeezed dry
• 1/2 cup shredded mozzarella
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 teaspoon olive oil (or use a good nonstick pan and cooking spray)

Directions

1. Heat oven to 375°F.
2. In an oven-safe nonstick skillet, warm oil on low, wilt spinach 1 to 2 minutes.
3. Whisk eggs with yogurt, salt, and pepper, pour into skillet. Sprinkle cheese on top.
4. Cook 2 to 3 minutes on low, until edges set.
5. Transfer to oven 8 to 10 minutes, until just set.
6. Rest 5 minutes, then slice.

Swap tip

• No oven-safe pan: cook fully on the stove on very low with a lid, and use minimal oil with nonstick.

Stuffed French Toast (protein-forward)

Think of this like a soft, warm “yogurt pocket” with cinnamon.

Ingredients (1 serving, 2 halves)

• 2 slices low carb bread (or 1 thick slice cut into a pocket)
• 1/3 cup plain nonfat Greek yogurt
• 1 tablespoon granulated monk fruit sweetener
• 1/4 teaspoon cinnamon
• 1 large egg
• 2 tablespoons unsweetened almond milk
• 1/2 teaspoon vanilla extract
• Cooking spray or 1 teaspoon butter

Directions

1. Mix yogurt, sweetener, and cinnamon.
2. Spread filling on 1 slice, top with the other, press gently.
3. Whisk egg, almond milk, and vanilla. Dip the sandwich quickly (don’t soak).
4. Cook in a nonstick pan on low, 3 to 4 minutes per side, until warm through.
5. Serve with a small amount of sugar-free syrup, or a few chopped berries.

Strawberry Breakfast Wrap (quick, no cook option)

Cool, creamy, and easy when you don’t want hot food.

Ingredients (1 wrap)

• 1 low carb tortilla (8-inch)
• 1/2 cup plain nonfat Greek yogurt (or whipped low-fat cottage cheese)
• 1/4 cup strawberries, diced very small
• 1 to 2 teaspoons granulated monk fruit sweetener (to taste)
• 1/4 teaspoon vanilla extract (optional)

Directions

1. Mix yogurt, sweetener, and vanilla.
2. Spread a thin layer over the tortilla, keep it even.
3. Add strawberries, then roll tight.
4. Slice into bite-size rounds for slow, easy eating.

Tofu and Broccoli Quiche (dairy-light)

Tofu makes a surprisingly smooth base, and it’s gentle when you want a break from dairy.

Ingredients (6 portions)

• 14 ounces firm tofu, pressed 15 minutes and patted dry
• 2 large eggs (optional, for a firmer set, or skip for egg-free)
• 2 cups broccoli florets, finely chopped (well-drained)
• 3 tablespoons nutritional yeast (or 1/2 cup shredded cheese if dairy is okay)
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/8 teaspoon black pepper

Directions

1. Heat oven to 350°F. Grease an 8 x 8-inch dish.
2. Blend tofu, eggs (if using), nutritional yeast, and seasonings until very smooth.
3. Fold in broccoli, pour into dish.
4. Bake 35 to 45 minutes, until set.
5. Cool 15 minutes before slicing.

Yogurt Breakfast Popsicles (sugar-free)

These are great for small bariatric portions, especially when you want something cold and simple.

Ingredients (6 small pops)

• 1 1/2 cups plain nonfat Greek yogurt
• 1/2 cup berries (strawberries, blueberries, or raspberries), chopped
• 1 to 2 tablespoons powdered monk fruit sweetener (to taste)
• 1 teaspoon vanilla extract

Directions

1. Stir yogurt, sweetener, and vanilla until smooth.
2. Fold in berries, or keep them on the bottom for a layered look.
3. Spoon into small popsicle molds (smaller molds help with portion control).
4. Freeze at least 4 hours, until firm.

Serving tip

• Let the pop sit 1 to 2 minutes before eating, it softens slightly and feels less icy.

Lunch and dinner mains that reheat well and stay moist

Leftovers can be a lifesaver after gastric sleeve, as long as they stay tender. The trick is simple: cook with moisture, store in small portions, and reheat gently with a splash of broth or sauce. These sugar-free, low carb mains are built for meal prep, and they pair well with the sauce and dressing ideas you’ll find across KetoSugarFree.

A quick reheat rule that helps: warm food until just hot, not steaming. Overheating is what turns protein dry and tough.

Asian Chicken Lettuce Wraps

Ingredients (2 to 3 servings)

• 1 pound ground chicken
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons soy sauce or coconut aminos
• 1 teaspoon sesame oil
• 2 tablespoons water
• 1/2 cup water chestnuts, finely chopped (optional)
• 8 large butter lettuce leaves (or romaine)

Directions

1. Cook ground chicken in a nonstick skillet on medium heat, 6 to 8 minutes, breaking it up small.
2. Add garlic and ginger, cook 30 seconds.
3. Stir in soy sauce (or coconut aminos), sesame oil, water, and water chestnuts (if using). Simmer 2 to 3 minutes until glossy.
4. Spoon into lettuce leaves and serve.

Post-op tip: Chop the filling very fine so each bite feels soft and easy to chew.

Baked Chicken with Vegetables (one pan)

Ingredients (3 to 4 servings)

• 1 1/2 pounds boneless, skinless chicken breast (or thighs for more moisture)
• 2 medium zucchini, sliced (about 3 cups)
• 2 bell peppers, sliced (about 2 cups)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 400°F. Line a sheet pan with foil or parchment.
2. Toss zucchini and peppers with 1 tablespoon olive oil and half the seasonings.
3. Rub chicken with remaining olive oil and seasonings, place on the pan.
4. Bake 20 to 25 minutes, until chicken reaches 165°F in the thickest part.
5. Rest 5 minutes, then slice or chop small.

Moisture tip: Add 2 to 3 tablespoons broth over the chicken before reheating.

Creamy Slow-Cooker Chicken

Ingredients (4 to 6 servings)

• 2 pounds boneless, skinless chicken breast
• 1 cup chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried dill (or Italian seasoning)
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 ounces light cream cheese, cubed (or 1/2 cup plain Greek yogurt, added at end)

Directions

1. Add chicken, broth, and seasonings to a slow cooker.
2. Cook on low 6 to 7 hours or high 3 to 4 hours, until chicken shreds easily.
3. Shred, then turn off heat. Stir in cream cheese until smooth (or stir in Greek yogurt off heat).
4. Portion and store with extra sauce.

Serve it with: cauliflower mash, zucchini noodles, or over steamed spinach with a spoon of KetoSugarFree-style ranch or tzatziki.

Slow-Cooker Chicken Taco Filling (low carb)

Ingredients (6 servings)

• 2 pounds boneless, skinless chicken breast
• 1 cup no-sugar-added salsa
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt

Directions

1. Add chicken, salsa, and spices to the slow cooker.
2. Cook on low 6 to 7 hours or high 3 to 4 hours.
3. Shred, then mix the chicken back into the cooking juices.
4. Portion into small containers so reheating stays gentle.

Serving ideas: taco bowls over cauliflower rice, lettuce wraps, or stuffed zucchini boats.

Slow-Cooker Chicken Tikka Masala (lighter)

Ingredients (5 to 6 servings)

• 2 pounds boneless, skinless chicken breast or thighs
• 1 (15-ounce) can no-sugar-added tomato sauce
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon turmeric (optional)
• 1 teaspoon salt
• 1/2 cup plain Greek yogurt (stir in at end)

Directions

1. Add chicken, tomato sauce, and spices to the slow cooker.
2. Cook on low 6 to 7 hours or high 3 to 4 hours.
3. Shred or chop the chicken, then turn off heat.
4. Stir in Greek yogurt until creamy.

Note: Keep spice gentle if you’re sensitive. You can cut garam masala to 2 teaspoons and it still tastes great.

Greek Yogurt Chicken (simple baked)

Ingredients (3 to 4 servings)

• 1 1/2 pounds boneless, skinless chicken breast
• 3/4 cup plain Greek yogurt
• 2 garlic cloves, minced (or 1 teaspoon garlic powder)
• 1 tablespoon lemon juice
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 375°F. Grease a baking dish.
2. Mix yogurt, garlic, lemon juice, and spices. Coat chicken well.
3. Bake 25 to 30 minutes, until chicken reaches 165°F.
4. Rest 5 to 10 minutes, then slice thin.

Post-op tip: This is one of the easiest ways to keep chicken moist even after reheating.

Grilled Chicken Caprese (no sugar)

Ingredients (2 servings)

• 2 small chicken breasts (about 10 to 12 ounces total)
• 1 teaspoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 ounces fresh mozzarella, sliced
• 1 small tomato, sliced
• 6 fresh basil leaves
• 1 tablespoon balsamic vinegar (or sugar-free balsamic reduction, or skip)

Directions

1. Season chicken with oil, salt, and pepper. Grill or pan-cook on medium heat, 5 to 7 minutes per side, until 165°F.
2. Top with mozzarella, cover 1 to 2 minutes to melt.
3. Add tomato and basil. Drizzle with balsamic vinegar if using.

Reheat tip: Warm chicken first, then add mozzarella so it melts without overcooking the meat.

BBQ Roasted Salmon (sugar-free BBQ)

Ingredients (2 to 3 servings)

• 1 pound salmon fillet
• 3 tablespoons sugar-free BBQ sauce
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• Pinch of black pepper

Directions

1. Heat oven to 400°F. Line a sheet pan.
2. Season salmon, then brush with BBQ sauce.
3. Roast 10 to 14 minutes, depending on thickness, until it flakes easily.

Post-op tip: Flake into small bites and stir into cauliflower mash with an extra spoon of BBQ sauce for moisture. KetoSugarFree has plenty of sugar-free sauce inspiration if you like variety.

Lemon Broiled Orange Roughy

Ingredients (2 servings)

• 12 ounces orange roughy (or other white fish)
• 1 tablespoon butter, melted
• 1 tablespoon lemon juice
• 1/2 teaspoon paprika
• 1/2 teaspoon salt

Directions

1. Heat broiler. Place fish on a foil-lined pan.
2. Mix butter and lemon juice, brush over fish. Sprinkle paprika and salt.
3. Broil 6 to 9 minutes, depending on thickness, until fish flakes.

Don’t overcook: White fish dries fast. Pull it as soon as it flakes.

Serving idea: a few spoonfuls of cauliflower puree for a soft, comforting plate.

Pan-Fried Rainbow Trout (light crust option)

Ingredients (2 servings)

• 12 ounces rainbow trout fillets
• 1 tablespoon olive oil (or avocado oil)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 2 tablespoons almond flour (very light dusting)

Directions

1. Pat trout dry, season with salt and pepper. Dust lightly with almond flour if using.
2. Heat oil in a nonstick skillet on medium. Cook trout 3 to 4 minutes per side, until it flakes.
3. Rest 2 minutes, then break into small pieces.

Portion note: Trout is rich. Start with a small serving and add moisture with a yogurt sauce if needed.

Ginger Beef Stir Fry (quick)

Ingredients (2 to 3 servings)

• 1 pound lean beef (sirloin or flank), sliced very thin
• 3 cups broccoli florets (small pieces)
• 1 tablespoon fresh ginger, grated
• 2 garlic cloves, minced
• 3 tablespoons soy sauce or coconut aminos
• 2 tablespoons water
• 1 tablespoon avocado oil (or olive oil)
• Optional thickener: 1/8 teaspoon xanthan gum

Directions

1. Heat oil in a skillet on medium-high. Sear beef 1 to 2 minutes, just until browned, then remove.
2. Add broccoli and water, cover 3 to 4 minutes to steam-crisp.
3. Add ginger, garlic, soy sauce, then return beef. Toss 30 to 60 seconds.
4. If you want a thicker sauce, whisk xanthan gum into the liquid (a tiny pinch is enough).

Tenderness tip: Thin slices and fast cooking keep beef soft.

Asian Pork Tenderloin

Ingredients (4 servings)

• 1 1/2 pounds pork tenderloin
• 1/4 cup soy sauce or coconut aminos
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon granulated monk fruit sweetener (or to taste)

Directions

1. Mix soy sauce, garlic, ginger, and sweetener. Marinate pork 30 minutes (or up to overnight).
2. Heat oven to 400°F. Roast 20 to 25 minutes, until 145°F in the center.
3. Rest 10 minutes, then slice very thin.

Moisture tip: Serve with tzatziki or a peanut-style dressing (KetoSugarFree has plenty of sugar-free ideas) to keep bites creamy.

Sweet and Sour Pork (sugar-free)

Ingredients (3 to 4 servings)

• 1 pound pork loin, cut into small pieces
• 1 tablespoon olive oil
• 1/2 cup no-sugar-added ketchup
• 3 tablespoons rice vinegar (or apple cider vinegar)
• 2 tablespoons soy sauce or coconut aminos
• 1 tablespoon granulated monk fruit sweetener
• 1 cup sliced bell peppers

Directions

1. Brown pork in oil in a skillet on medium heat, 6 to 8 minutes.
2. Stir in peppers, cook 2 minutes.
3. Whisk ketchup, vinegar, soy sauce, and sweetener. Pour in and simmer 3 to 5 minutes until coated.

Texture tip: Keep the sauce smooth and glossy, it helps the pork reheat without drying out.

Pork and Black Bean Verde Stew

Ingredients (6 servings)

• 1 1/2 pounds pork shoulder (or pork loin), cut into chunks
• 1 1/2 cups salsa verde
• 1 cup chicken broth
• 1 (15-ounce) can black beans, rinsed and drained
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1/2 teaspoon salt

Directions

1. Add pork, salsa verde, broth, and seasonings to a pot. Simmer covered 60 to 90 minutes, until pork shreds.
2. Stir in black beans during the last 10 minutes (just to warm).
3. Shred pork, then portion.

Portion note: Beans add carbs and can feel heavy. Keep servings modest, and focus on the pork and broth.

Turkey Bean Enchilada (low carb)

Ingredients (6 servings)

• 1 pound ground turkey
• 1 cup no-sugar-added enchilada sauce
• 1 cup shredded cheese (cheddar or Mexican blend)
• Optional: 3 low carb tortillas (6-inch), torn into small pieces
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt

Directions

1. Heat oven to 375°F. Brown turkey with cumin, garlic powder, and salt, 6 to 8 minutes.
2. Mix turkey with enchilada sauce. Stir in tortillas if using.
3. Spread into an 8 x 8-inch dish, top with cheese.
4. Bake 15 to 20 minutes, until bubbly.

Post-op tip: Chop the filling finely before serving so it’s softer and easier to manage.

Turkey Turnovers (easy, low carb wrap)

Ingredients (4 turnovers)

• 1 pound ground turkey
• 1 teaspoon taco seasoning (check for no sugar) or 1/2 teaspoon chili powder + 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/2 cup shredded cheese
• 4 low carb tortillas (8-inch)

Directions

1. Heat oven to 400°F (or air fryer to 375°F). Cook turkey with seasonings, 6 to 8 minutes.
2. Spoon turkey onto tortillas, top with cheese, fold into half-moons.
3. Bake 8 to 10 minutes (or air fry 5 to 7 minutes) until crisp and melted.

Serve with: salsa plus a dollop of Greek yogurt for a creamy, sugar-free “taco sauce” feel.

Tuna or Chicken Salad (high-protein, no sugar)

Ingredients (2 to 3 servings)

• 2 (5-ounce) cans tuna, drained (or 2 cups canned chicken, drained)
• 1/2 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons celery, minced very small
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Directions

1. Mix tuna (or chicken), Greek yogurt, mustard, celery, salt, and pepper.
2. Chill 15 to 30 minutes for best texture.

Serving ideas: cucumber rounds, lettuce boats, or a few bites alongside soft-cooked veggies.

Crunchy Tuna Patties (pan-seared)

Ingredients (4 small patties)

• 2 (5-ounce) cans tuna, drained well
• 1 large egg
• 1/3 cup crushed pork rinds (or 1/4 cup almond flour)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1 tablespoon olive oil (for the pan)

Directions

1. Mix tuna, egg, crushed pork rinds (or almond flour), and seasonings.
2. Form 4 small patties (smaller cooks through without drying).
3. Heat oil on medium. Cook 2 to 3 minutes per side, until browned and heated through.
4. Rest 1 minute, then break into small bites.

Moisture tip: Serve with a spoon of light Alfredo or tzatziki, both reheat and sit well, and both fit the KetoSugarFree style of sugar-free, low carb comfort food.

Casseroles, comfort foods, and veggie-forward sides that still fit low carb

Comfort food after gastric sleeve can work, if you keep two things in mind: soft texture and protein-first portions. Casseroles and veggie-heavy sides are perfect for this because you can bake in moisture, chop everything small, and portion it out for repeat meals.

Use these as mix-and-match building blocks with your favorite sugar-free sauces and low carb staples (KetoSugarFree has plenty of ideas to keep the flavors fresh without adding sugar).

Creamy Cauliflower Puree (mashed potato swap)

This is the “blanket” you can tuck other proteins into, just like mashed potatoes, but lighter and lower carb.

Ingredients (about 4 small servings)

• 1 large head cauliflower, cut into florets (about 6 cups)
• 2 tablespoons butter
• 1/3 cup plain Greek yogurt (or 3 ounces cream cheese)
• 1/2 teaspoon salt (plus more to taste)

Directions

1. Steam the cauliflower until very tender, 10 to 12 minutes (it should mash easily with a fork).
2. Drain well, then let it sit in the colander 3 to 5 minutes to release steam. Extra water makes it runny.
3. Blend cauliflower with butter, Greek yogurt (or cream cheese), and salt until smooth. Scrape down the sides and blend again for a silky texture.
4. Taste, then add a pinch more salt if needed.

Serving ideas

• Spoon it under flaky fish, then top with lemon and herbs.
• Serve with chopped chicken and a little warm broth, it turns into a soft comfort bowl.

Cheesy Vegetarian Chili (low carb, high protein)

A thick chili scratches the comfort-food itch, and it’s easy to portion into small bowls. TVP keeps carbs lower than a big scoop of beans.

Ingredients (about 6 servings)

• 1 tablespoon olive oil
• 1 medium bell pepper, diced small (about 1 cup)
• 1/2 medium onion, diced small (about 3/4 cup)
• 2 cloves garlic, minced
• 1 1/2 cups TVP (textured vegetable protein), dry
• 1 (14.5-ounce) can diced tomatoes, no sugar added
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt (plus more to taste)
• 1 cup shredded cheddar cheese

Optional (higher carb)

• 1/2 cup black beans, rinsed and drained (use as a small add-in, not the base)

Directions

1. Warm olive oil in a pot on medium heat. Cook bell pepper and onion 5 to 6 minutes until soft.
2. Add garlic and cook 30 seconds.
3. Stir in TVP, diced tomatoes, broth, chili powder, cumin, smoked paprika, and salt.
4. Simmer 15 to 20 minutes, stirring often. TVP will hydrate and thicken the pot.
5. If it gets too thick, add 1/4 cup broth at a time. If it’s too thin, simmer uncovered 5 more minutes.
6. Turn off heat and stir in cheddar until melted.

Portion caution (if using beans)

• Beans raise carbs fast. Keep it to a few spoonfuls mixed into the pot, and stick to small servings.

Spicy Peanut Vegetarian Chili

This one tastes like chili and peanut stew had a cozy baby. Peanut powder adds flavor without a lot of fat, and the texture stays soft.

Ingredients (about 6 servings)

• 1 tablespoon olive oil
• 1/2 medium onion, diced small (about 3/4 cup)
• 1 medium bell pepper, diced small (about 1 cup)
• 2 cloves garlic, minced
• 14 ounces firm tofu, pressed and crumbled (or 1 1/2 cups dry TVP)
• 1 (14.5-ounce) can diced tomatoes, no sugar added
• 2 cups vegetable broth
• 1/3 cup peanut powder
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne (optional, adjust to your heat tolerance)

Directions

1. Heat olive oil in a pot on medium. Cook onion and bell pepper 5 to 6 minutes until soft.
2. Add garlic and cook 30 seconds.
3. Add crumbled tofu (or dry TVP), diced tomatoes, broth, peanut powder, and spices.
4. Simmer 15 to 20 minutes, stirring. The peanut powder thickens as it cooks.
5. For a thicker chili, scoop out about 1 cup, blend it smooth, then stir it back in.

Serving tip

• A spoon of plain Greek yogurt on top cools the heat and adds extra protein.

Pumpkin and Black Bean Soup (small portions)

This is smooth, warm, and easy to eat slowly. Pumpkin and beans are higher carb than most keto veggies, so treat it like a small comfort bowl.

Ingredients (about 6 servings)

• 2 cups pumpkin puree (canned, unsweetened)
• 3 cups chicken broth (or vegetable broth)
• 1/2 cup black beans, rinsed and drained
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 cup plain Greek yogurt (for swirling on top)

Directions

1. Add pumpkin puree, broth, black beans, chili powder, cumin, and salt to a pot.
2. Simmer on low 10 to 12 minutes.
3. Blend until smooth (an immersion blender works well). If you want it extra silky, blend longer than you think you need.
4. Serve warm with a small swirl of Greek yogurt.

Portion note

• Keep servings modest, then pair with a protein like shredded chicken, turkey, or tofu on the side.

Black Bean and Brown Rice Casserole (bariatric portion guide)

This is comfort food, but it’s higher carb. It can still fit, if you keep portions small and make protein the priority on the plate.

Ingredients (8 small servings)

• 2 cups black beans, rinsed and drained (about 1 1/2 cans)
• 1 cup cooked brown rice
• 1 1/2 cups salsa (no sugar added)
• 1 cup shredded cheddar cheese
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt

Directions

1. Heat oven to 375°F. Grease an 8 x 8-inch baking dish.
2. Mix black beans, cooked brown rice, salsa, cumin, chili powder, and salt.
3. Spread into the dish and top with cheddar.
4. Bake 20 to 25 minutes until hot and bubbly.
5. Rest 10 minutes so it firms up, then portion into small servings.

Clear note

• This is not low carb compared to the other recipes here. Use a small scoop, then pair it with extra protein (chicken, turkey, lean beef, or a high-protein yogurt sauce) so you stay full without pushing carbs up.

Not Really Fried Rice (cauliflower rice)

You get the fried rice vibe without the heavy rice portion. The key is cooking off moisture so it doesn’t turn soggy.

Ingredients (2 servings)

• 3 cups cauliflower rice (fresh or frozen)
• 1 large egg
• 1 tablespoon soy sauce (or coconut aminos)
• 1/4 cup peas and carrots (optional, small amount)
• 1/2 cup cooked protein add-in (diced chicken, shrimp, or ham)
• 1 teaspoon sesame oil (optional)
• 1 tablespoon olive oil (for the pan)

Directions

1. Heat a skillet on medium-high with olive oil. Add cauliflower rice and cook 6 to 8 minutes, stirring, until the moisture cooks off.
2. Push cauliflower rice to one side. Crack in the egg and scramble it in the empty space.
3. Stir in peas and carrots (if using) and the cooked protein.
4. Add soy sauce (or coconut aminos) and sesame oil (if using). Cook 1 to 2 minutes, just to combine.

Post-op texture tip

• Chop the protein add-in small so you can chew well without big bites.

Zucchini Boats (easy filling)

Zucchini bakes up soft and makes a great “edible bowl.” Keep the filling finely chopped so every bite feels consistent.

Ingredients (4 boats, about 2 servings)

• 2 medium zucchini
• 8 ounces lean ground meat or ground chicken
• 1/2 cup marinara sauce (no sugar added)
• 1/2 cup shredded mozzarella
• 1/2 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon salt

Directions

1. Heat oven to 400°F. Slice zucchini lengthwise and scoop out the centers with a spoon.
2. Bake the hollowed zucchini 10 minutes to soften.
3. Cook ground meat in a skillet 6 to 8 minutes. Stir in marinara and seasonings.
4. Fill zucchini boats, top with mozzarella.
5. Bake 10 to 12 minutes until cheese melts and the zucchini is tender.

Easy eating tip

• Finely chop the cooked filling before stuffing, it helps a lot for slow, comfortable bites.

Cheesy Stuffed Acorn Squash (comfort food)

Acorn squash is cozy and sweet, but it’s also higher carb than most keto veggies. Keep portions smaller and let the turkey do the heavy lifting.

Ingredients (4 small portions)

• 1 medium acorn squash, halved and seeded
• 12 ounces ground turkey
• 1/2 cup shredded cheddar cheese
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 400°F. Place squash halves cut-side down in a baking dish with a splash of water.
2. Roast 30 to 35 minutes until tender.
3. Cook ground turkey with seasonings 6 to 8 minutes, breaking it up very small.
4. Flip squash halves cut-side up, fill with turkey, top with cheddar.
5. Bake 8 to 10 minutes until cheese melts.

Portion note

• Squash is higher carb, so use a smaller scoop of squash and a bigger share of turkey if you’re watching carbs closely.

Squash Apple Bake (sweet side, sugar-free)

This tastes like a holiday side dish, but it still stays sugar-free. Keep it as a “treat-like” portion, not a big bowl.

Ingredients (6 small servings)

• 4 cups peeled cubed squash (butternut or kabocha, about 1 1/2 pounds)
• 1/2 small apple, peeled and diced small (about 1/2 cup)
• 1 teaspoon cinnamon
• 2 tablespoons granulated monk fruit sweetener (to taste)
• 2 tablespoons butter, melted
• Pinch of salt

Directions

1. Heat oven to 375°F. Grease a small baking dish.
2. Toss squash and apple with cinnamon, sweetener, melted butter, and salt.
3. Bake 35 to 45 minutes until very soft, stirring once halfway through.
4. Mash lightly with a fork if you want a softer, spoonable texture.

Portion note

• This is best in small servings, like a few bites alongside a protein main.

Baked Tomatoes (simple side)

When you want “real food” flavor with almost no effort, baked tomatoes do the job.

Ingredients (2 servings)

• 2 medium tomatoes, halved
• 2 tablespoons grated Parmesan
• 1/2 teaspoon Italian seasoning (or dried basil)
• Pinch of salt

Directions

1. Heat oven to 400°F. Place tomato halves cut-side up in a baking dish.
2. Sprinkle with Parmesan, Italian seasoning, and salt.
3. Bake 12 to 15 minutes until softened and juicy.

Pair with protein

• Serve alongside chicken, eggs, or tuna salad for a balanced, low carb plate.

Chicken Casserole (creamy, high protein)

This is the kind of baked dish that makes leftovers easy. It also reheats well if you add a splash of broth.

Ingredients (6 servings)

• 3 cups cooked chicken, shredded (about 1 pound cooked)
• 1 cup plain Greek yogurt (or 1 cup low-fat cottage cheese)
• 1 cup shredded cheddar (or mozzarella)
• 2 cups low carb veg (chopped broccoli, riced cauliflower, or spinach, well-drained)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 375°F. Grease an 8 x 8-inch baking dish.
2. Mix chicken, Greek yogurt (or cottage cheese), 3/4 cup shredded cheese, veggies, and seasonings.
3. Spread into the dish and top with remaining cheese.
4. Bake 20 to 25 minutes until hot and bubbly.
5. Rest 10 minutes, then portion.

Reheat tip

• Add 1 to 2 tablespoons broth before reheating so it stays creamy.

Easy Chicken Tetrazzini (low carb noodle swap)

Classic tetrazzini feels rich and cozy. Here you keep it low carb by swapping noodles for spaghetti squash or shirataki.

Ingredients (6 servings)

• 3 cups cooked chicken, shredded
• 2 cups spaghetti squash, cooked and squeezed dry (or 2 (8-ounce) packs shirataki noodles, rinsed and patted dry)
• 1 1/2 cups mushrooms, sliced
• 1 tablespoon butter
• 1 cup plain Greek yogurt
• 1/2 cup chicken broth
• 1 cup shredded mozzarella
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 375°F. Grease an 8 x 8-inch dish.
2. If using spaghetti squash, squeeze it well in a towel to remove water. If using shirataki, dry it in a hot pan for 3 to 5 minutes.
3. Sauté mushrooms in butter 5 to 6 minutes until browned.
4. In a bowl, mix Greek yogurt and chicken broth until smooth, then stir in chicken, squash or noodles, mushrooms, seasonings, and 3/4 cup mozzarella.
5. Bake 20 to 25 minutes, top with remaining mozzarella, then bake 5 more minutes to melt.
6. Rest 10 minutes before portioning.

Chicken Cheese-Steak Wrap

This is a quick way to turn sliced chicken into something that feels like comfort food, without a heavy roll.

Ingredients (1 wrap)

• 3 ounces cooked chicken, sliced very thin
• 1/4 cup bell peppers, sliced thin
• 2 tablespoons onion, sliced thin
• 1 teaspoon olive oil
• 1 ounce provolone (or mozzarella)
• 1 low carb wrap (8-inch)

Directions

1. Sauté peppers and onions in olive oil on medium heat, 4 to 5 minutes.
2. Add chicken and warm 1 to 2 minutes.
3. Lay filling on the wrap, top with cheese, roll up.
4. Toast in a dry skillet 1 to 2 minutes per side until warm and lightly crisp.

Chew-well tip

• Slice everything thin and keep the wrap tight so bites stay small and manageable.

Chicken Rollantini With Spinach ala Parmigiana

Soft chicken rolls with plenty of sauce, this is a great “restaurant feel” meal that still fits sugar-free and low carb.

Ingredients (4 servings)

• 1 pound thin chicken cutlets (about 4 cutlets)
• 1 cup chopped spinach (cooked and squeezed dry if using frozen)
• 3/4 cup ricotta (or low-fat cottage cheese, blended smooth)
• 1 cup marinara sauce (no sugar added)
• 1 cup shredded mozzarella
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 tablespoon olive oil (for the dish)

Directions

1. Heat oven to 375°F. Lightly oil a baking dish.
2. Mix spinach, ricotta (or blended cottage cheese), garlic powder, and salt.
3. Spread filling over cutlets, roll tightly, seam-side down in the dish.
4. Pour marinara over the rolls and top with mozzarella.
5. Cover with foil and bake 25 minutes. Uncover and bake 10 more minutes.
6. Rest 10 minutes before serving so it stays together.

Make it soft and saucy

• Use extra marinara if you need more moisture. This is one meal where extra sauce helps every bite.

Cottage Cheese Bake (simple protein side)

Think of this like a crustless, savory protein “slice.” It works as a side, snack, or breakfast.

Ingredients (4 servings)

• 2 cups low-fat cottage cheese
• 2 large eggs
• 1/2 cup shredded cheddar (or mozzarella)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 350°F. Grease a small baking dish (about 8 x 8-inch).
2. Mix cottage cheese, eggs, shredded cheese, and seasonings.
3. Bake 30 to 35 minutes until set in the center.
4. Cool 10 to 15 minutes, then slice.

How to use it

• Eat warm for breakfast, or chill and snack on a small square when you need protein.

Stuffed Cabbage Rolls (tender, saucy)

These bake up soft and hold moisture well, which matters a lot after surgery.

Ingredients (6 servings)

• 1 large head green cabbage (about 12 leaves usable)
• 1 pound lean ground beef or turkey
• 2 cups cauliflower rice
• 2 cups tomato sauce (no sugar added)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Heat oven to 350°F.
2. Soften cabbage leaves: place leaves in boiling water 2 to 3 minutes, then drain.
3. Mix ground meat, cauliflower rice, garlic powder, onion powder, salt, and pepper.
4. Roll filling into cabbage leaves and place seam-side down in a baking dish.
5. Pour tomato sauce over the rolls. Cover tightly with foil.
6. Bake 60 minutes until very tender.

Easy serving tip

• Chop your portion before eating. It turns one roll into soft, bite-size pieces.

Whopper Veggie Burger (low carb bun option)

This gives you the fast-food vibe at home, but you control the carbs and sugar.

Ingredients (4 patties)

• 1 cup cooked lentils, mashed (use a small portion in your plan)
• 1 cup TVP, dry
• 1/2 cup vegetable broth
• 1 large egg
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1 tablespoon olive oil (for cooking)

Directions

1. In a bowl, mix TVP with vegetable broth and let sit 5 minutes to soften.
2. Stir in mashed lentils, egg, and seasonings until it holds together.
3. Form 4 patties. If the mix feels wet, let it sit 5 minutes, then form again.
4. Cook in a skillet with olive oil on medium heat, 4 to 5 minutes per side, until browned and heated through.

How to serve (low carb)

• Wrap in lettuce with sugar-free ketchup, mustard, pickles, and a thin slice of cheese.
• If the patty is lower protein than you need, add a side like cottage cheese bake, Greek yogurt dip, or a small portion of chicken. KetoSugarFree has plenty of sugar-free condiment ideas to keep it satisfying without adding sugar.

Sugar-free high-protein desserts for cravings and special days

Cravings don’t disappear after gastric sleeve, they just show up in smaller portions. The good news is you can still have dessert without a sugar rush, as long as you keep it protein-forward, smooth, and easy to portion. Think of these as “two to four spoon” treats that feel special on birthdays, holidays, or just a rough Tuesday.

If you want more ideas like this, KetoSugarFree has sugar-free, low carb dessert collections that make planning for special days much easier.

Cheesecake Pudding (no bake)

This tastes like cheesecake filling, but it’s quick, soft, and portion-friendly.

Ingredients (4 small portions)

• 1 (1-ounce) box sugar-free cheesecake instant pudding mix
• 1 cup plain nonfat Greek yogurt
• 4 ounces light cream cheese, softened
• 1 cup unsweetened milk (almond milk or skim milk both work)

Directions

1. In a medium bowl, whisk the pudding mix and milk for 1 minute.
2. Add Greek yogurt and softened cream cheese. Whisk until smooth and thick (a hand mixer makes it extra creamy, but it’s optional).
3. Cover and chill for at least 30 minutes, it thickens as it sets.
4. Portion into 4 small cups (about 1/2 cup each). Chill until ready to eat.

Easy add-on (optional)

• Sprinkle a pinch of cinnamon, or add a few crushed keto cookies on top if your plan allows. KetoSugarFree has sugar-free topping ideas that fit low carb desserts.

Cottage Cheese Fluff (high protein)

If you want a dessert that eats like whipped mousse but hits protein hard, this is it. The key is blending the cottage cheese until it’s silky.

Ingredients (4 small portions)

• 2 cups low-fat cottage cheese
• 1 (0.3-ounce) packet sugar-free gelatin powder (any flavor)
• 1 to 2 tablespoons powdered monk fruit or erythritol (to taste, optional)
• 1 teaspoon vanilla extract

Directions

1. Add cottage cheese and vanilla to a blender. Blend 45 to 60 seconds until completely smooth.
2. Sprinkle in the dry sugar-free gelatin powder. Blend 10 to 15 seconds to mix well.
3. Taste, then blend in sweetener if you want it sweeter.
4. Spoon into small cups, cover, and chill at least 1 hour.

Texture tips

• For the smoothest “fluff,” blend longer than you think you need. Tiny curds can make it feel gritty.
• If it sets too firm, stir it well before eating, it loosens into a creamy mousse.

Creamy Pumpkin Spice Mousse

This one feels like fall in a cup, without the sugar load. It’s also gentle in texture, which helps when your stomach wants something soft.

Ingredients (4 small portions)

• 1 cup canned pumpkin puree (unsweetened)
• 1 cup plain nonfat Greek yogurt
• 1 scoop vanilla protein powder (about 25 to 30 grams)
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon
• 2 to 3 tablespoons granulated monk fruit sweetener (to taste)

Directions

1. In a bowl, whisk pumpkin and Greek yogurt until smooth.
2. Whisk in protein powder, spices, and sweetener until fully blended.
3. Cover and chill for at least 1 hour so it thickens and the flavor settles.
4. Portion into 4 small cups (about 1/2 cup each).

Serving size note

• Start with a few spoonfuls, especially if you’re sensitive to thicker foods. You can always come back to it later.

Pumpkin-Ricotta Protein Pie (crustless)

This bakes like a soft pumpkin custard. No crust means fewer crumbs and less dryness, which is a win post-op.

Ingredients (8 small slices)

• 1 1/2 cups canned pumpkin puree (unsweetened)
• 1 1/2 cups part-skim ricotta cheese
• 3 large eggs
• 1/3 cup granulated monk fruit sweetener
• 2 teaspoons pumpkin pie spice
• 1 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• Pinch of salt

Directions

1. Heat oven to 350°F. Grease a 9-inch pie dish.
2. Blend pumpkin, ricotta, eggs, sweetener, spices, vanilla, and salt until smooth (a blender or immersion blender works best).
3. Pour into the pie dish and bake 40 to 50 minutes, until the center is set and doesn’t jiggle much.
4. Cool fully at room temperature, then chill at least 2 hours before slicing. This helps it firm up and cut clean.

Storage

• Store covered in the fridge up to 5 days. For the best texture, eat chilled or let it sit 5 minutes at room temp before serving.

Silky Chocolate Soy Dessert (simple pudding style)

This is a “blend and chill” chocolate pudding that tastes rich, but portions stay small and controlled. If you’re new to tofu desserts, keep servings tiny at first.

Ingredients (4 small portions)

• 12 ounces silken tofu (soft), drained
• 3 tablespoons unsweetened cocoa powder
• 3 to 4 tablespoons powdered monk fruit or erythritol (to taste)
• 1 teaspoon vanilla extract
• Pinch of salt

Directions

1. Add tofu, cocoa, sweetener, vanilla, and salt to a blender.
2. Blend 60 to 90 seconds, scraping the sides, until completely smooth and glossy.
3. Spoon into small cups and chill at least 2 hours to thicken.

Small serving tip

• Start with 1/4 cup and see how you feel. It’s rich, and a little goes a long way after surgery.

Fluffy Jell-O (protein boost option)

This is light, cold, and easy to eat slowly. Folding in yogurt makes it creamy and adds protein without turning it heavy.

Ingredients (6 small portions)

• 1 (0.3-ounce) packet sugar-free gelatin
• 1 cup boiling water
• 1 cup cold water
• 1 cup plain nonfat Greek yogurt (or a sugar-free whipped topping alternative, thawed)

Directions

1. In a bowl, whisk sugar-free gelatin into boiling water until fully dissolved (about 1 minute).
2. Stir in cold water. Let it cool 10 to 15 minutes, it should be cool but not setting.
3. Whisk in Greek yogurt until smooth (or fold in whipped topping alternative for a lighter texture).
4. Pour into a dish or portion into small cups. Chill 2 to 3 hours, until set.

Optional protein boost

• If you have an unflavored protein powder that mixes smoothly for you, whisk in 1 tablespoon after the mixture cools (before adding yogurt). If it clumps, skip it and keep this one simple.

These desserts pair well with the sugar-free flavors you’ll find on KetoSugarFree, especially when you want something that feels like a treat but still fits your low carb, protein-first routine.

Enjoy!

Part IV keeps post-sleeve eating simple by sticking to what works: protein-first meals that stay moist, reheat well, and don’t rely on sugar or extra carbs. The sauces and dressings help with the biggest complaint (dry bites), so chicken, fish, and even veggies go down easier. The soft breakfasts make it easier to start the day with steady protein, without a heavy portion. Lunch and dinner mains are built for leftovers, so you can cook once and eat twice without rubbery meat. Comfort foods and casseroles portion cleanly, which helps when your stomach says “that’s enough” after a few bites. Even desserts can fit, when they’re sugar-free and anchored by yogurt, cottage cheese, or tofu.

Pick 3 recipes to try this week, then batch prep one sauce plus one breakfast so you always have a safe option ready. Save your favorites, and bookmark Recipes Made Simple: High-Protein After Gastric Sleeve (Part IV) so you can come back when you’re tired of guessing.

For more sugar-free, low carb ideas you can rotate all year, check out KetoSugarFree and the earlier parts in this series. Always follow your bariatric team’s plan, eat slowly, and stop when your fullness cues kick in.

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

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

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

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

The Best Recipes for Bariatric Protein Shakes: Quick Picks

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