The Cozy Spoon

Category: Bariatric Cooking

  • Comfort in a Bowl: Bariatric-Friendly Sweet Potato Corn Chowder

    Comfort in a Bowl: Bariatric-Friendly Sweet Potato Corn Chowder

    A Journey to Comforting Meals

    After my bariatric surgery, I really missed the creamy, cozy soups I used to make. With my new dietary needs, those rich, heavy recipes were off the table. Then I discovered this sweet potato corn chowder. It uses sweet potatoes for creaminess instead of heavy cream, so it’s healthier, comforting, and full of protein.

    Ingredients You’ll Need

    To whip up this nutritious chowder, gather the following:
    • 1 medium sweet potato, peeled and diced
    • 1 cup frozen or fresh corn kernels
    • 1 cup low-sodium chicken or vegetable broth
    • ½ cup unsweetened almond milk or skim milk
    • ½ cup nonfat Greek yogurt for creaminess
    • ½ small onion, diced
    • 1 clove garlic, minced
    • 1 tsp olive oil or light butter
    • Salt and pepper to taste
    • Optional: smoked paprika, chives, or turkey bacon bits for garnish
    • Optional Additions:
    • Add 1/4 teaspoon of cumin or thyme to give the chowder more flavor and warmth without making it heavy.
    • Stir in 1 tablespoon of finely diced celery or carrot to boost both the flavor and texture.

    Whip It Up: Step-by-Step Instructions

    1. Heat olive oil in a pot over medium heat.
    2. Cook the onion and garlic until they are soft and smell fragrant, about 2 to 3 minutes.
    3. Add diced sweet potato, corn, broth, salt, and pepper.
    4. Let everything simmer for 15 to 20 minutes, or until the sweet potato is soft.
    5. Lower heat, then stir in almond milk.
    6. Remove from heat, then stir in Greek yogurt until creamy.
    7. Taste and adjust the seasonings as needed. If you want a thicker chowder, mash it a bit or blend half of it.
    Texture Tip:
    If you decide to blend the chowder, keep about a quarter of the corn whole so it looks nice and has some texture.

    Nutrition Notes

    Each serving (about 1 cup) provides approximately 160–190 calories, 11g protein, 22g carbs, and 3g fat, depending on your milk and yogurt choice.

    Helpful Tips and Servings

    Enjoy this warm, cozy sweet potato corn chowder with a little smoked paprika, some chopped chives, or a few turkey bacon bits on top. For a full high-protein meal, add a side of Greek yogurt, cottage cheese, or a small green salad.
    This chowder is full of fiber and protein, low in fat, and easy to digest, so it’s great for post-bariatric comfort food. I’d love to see your own versions—share your creations and other bariatric-friendly soups on Pinterest or Instagram!

  • Bariatric-Friendly Rice Potato Casserole: A Cheesy Comfort Food Alternative

    Bariatric-Friendly Rice Potato Casserole: A Cheesy Comfort Food Alternative

    Rediscovering Comfort Food

    After my bariatric surgery, I often found myself craving the creamy, cheesy comfort foods I loved, especially scalloped potatoes. The idea of making a lighter version seemed daunting at first, but I soon learned to embrace my kitchen. With a bit of creativity, I crafted this bariatric-friendly rice potato casserole, a comforting dish that balances cauliflower rice and thinly sliced potatoes without the guilt.

    Ingredients You’ll Need

    To make this delicious casserole, gather the following ingredients:
    • 1 cup thinly sliced potatoes (Yukon gold or red)
    • 1 cup cooked cauliflower rice or regular rice alternative
    • 1 cup reduced-fat shredded cheese (cheddar or Monterey Jack)
    • ½ cup nonfat Greek yogurt or light sour cream
    • ½ cup unsweetened almond milk or skim milk
    • 1 tbsp light butter or olive oil
    • ½ tsp garlic powder
    • ½ tsp onion powder
    • Salt and pepper to taste
    Optional toppings: chives, turkey bacon bits, or a sprinkle of paprika.
    Optional Additions for Better Consistency:
    • Add 1 teaspoon of cornstarch or 1 tablespoon of unflavored protein powder to the sauce mix. This helps the creamy base set well and keeps it from separating.
    • If lactose-sensitive, substitute Greek yogurt with lactose-free yogurt or light ricotta.

    Step-by-Step Instructions

    Creating this low-carb cheesy casserole is easier than you think!
    1. Preheat oven to 375°F (190°C) and lightly grease a small baking dish.
    2. Par-cook the potato slices for 5 minutes in the microwave or boiling water until just tender. (This ensures the potatoes are soft without overbaking.)
    3. Layer half of the potatoes, half of the cauliflower rice, and half of the sauce in the dish. Repeat the layers.
    4. Whisk together the Greek yogurt, milk, melted butter, seasonings, and half the cheese. Pour evenly over the layers.
    5. Top with the remaining cheese and optional toppings.
    6. Bake uncovered for 25 to 30 minutes, until the top is golden and bubbly.
    7. Rest for 5 minutes before serving for easier portioning.
    Tip: Baking uncovered gives a golden crust; covering for half the bake time keeps the casserole moist.

    Tips for a Balanced Meal

    For extra protein, consider adding shredded chicken or ground turkey. You can swap cauliflower rice for creamy mashed cauliflower for an even richer texture. Remember to keep portions small and pair this dish with a lean protein for a balanced meal. S

    Nutritional Benefits & Serving Suggestions

    Serve warm with steamed green beans, sautéed spinach, or a fresh cucumber salad. This low-carb cheesy casserole makes a satisfying side or even a main dish for smaller appetites.
    Each serving, about three-quarters of a cup, has roughly 180 to 220 calories, 18 grams of protein, 10 grams of carbs, and 7 grams of fat, depending on your toppings and cheese.
    This bariatric comfort food recipe is high in protein, low in fat, and has fewer carbs than traditional scalloped potatoes. Serve it with a side of steamed vegetables or a small salad for a complete, cozy dinner option.

    Join the Community

    I’d love to see your bariatric-friendly comfort food creations! Share them on Pinterest or Instagram and let’s inspire each other with healthy meal ideas!