Category: Healthy Eating

Bariatric-Friendly Leftover Turkey Chili Recipe
Revamping Holiday Leftovers
Now that the holidays are over, you might have some tasty turkey leftovers in your fridge. Rather than letting them sit, try making a simple, bariatric-friendly turkey chili. It’s a great way to enjoy your leftovers and get plenty of protein. Here’s an easy recipe that fits your post-surgery needs.
Ingredients for a Healthy Chili
Gather the following ingredients to create your healthy post-surgery meal:
- 2 cups shredded leftover turkey (preferably lean)
- 1 can (15 oz) low-sodium black beans, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 cups low-sodium chicken broth
- 1 tbsp chili powder
- 1 tsp cumin
- Greek yogurt (for topping instead of sour cream)
You can also add finely diced bell peppers, zucchini, or carrots.
These vegetables soften nicely as they cook, adding extra fiber without making the chili too heavy.
If you’re sensitive to spice, start with ½ tablespoon chili powder and skip cayenne.
Simple Cooking Instructions
Follow these step-by-step instructions for your bariatric-friendly chili:
In a large pot, sauté the onion and garlic on medium heat until softened.
Once the onion and garlic are softened, add a few tablespoons of broth and let them simmer for 5 to 7 minutes.
This helps them become even softer before you add the rest of the ingredients.
This helps reduce digestive discomfort early post-op.
Add the shredded turkey, black beans, diced tomatoes, chicken broth, chili powder, and cumin. Stir well.
Bring the mixture to a boil, then reduce to a simmer.
Cook uncovered for about 20 minutes, or until the sauce has thickened.
When serving, start with a portion between half a cup and one cup, based on your current dietary phase and what feels comfortable.
Warm the chili and add a spoonful of Greek yogurt on top for a creamy finish.
Nutritional Highlights
- Calories: ~180–220 per cup
- Protein: 25–30g
- Carbs: 15–20g
- Fat: 3–5g
This high-protein chili is not only delicious but also meets your dietary requirements:
- High in protein for muscle recovery.
- Low in sugar and fat, perfect for weight loss.
- High in fiber from beans, helping maintain gut health.
- Portion-control friendly, ideal for post-surgery eating.
Meal Prep Tips
For an efficient meal prep, consider the following:
- Refrigerate leftovers in portion-controlled containers for easy meal preparation.
- Freeze the chili in single servings for quick reheating.
- When reheating, use the microwave or stovetop until the food is thoroughly heated.
Mindful Eating Reminder
Enjoy your healthy leftover turkey chili mindfully. Take your time to savor the flavors and nourish your body. Every bite counts!
If you loved this healthy leftover turkey chili, share it or save it for your next cozy meal!
October 22, 2025
Easy Bariatric-Friendly Monterey Chicken Recipe
Discovering Healthy Comfort Foods
Hi friends! I’m Valerie. After my bariatric surgery, I started looking for lighter takes on my favorite restaurant meals. One of my favorites is this healthy Monterey chicken recipe. It hits the spot and helps me stay on track with my nutrition.
Ingredients for Monterey Chicken
Here’s what you’ll need for this simple recipe:
- 2–4 boneless, skinless chicken breasts
- 1 tbsp sugar-free BBQ sauce per piece
- ¼ cup reduced-fat shredded cheese per piece
- 1 medium tomato, diced
- 2 slices turkey bacon, cooked and crumbled
- 2 tbsp chopped green onions
- Optional: Greek yogurt for topping
Refinements:
1. Try adding a little black pepper, garlic powder, or paprika to the chicken before the BBQ sauce. It brings out more flavor.
2. Use about ¼ cup of shredded cheese for each chicken breast to keep the portions right for bariatric needs.
3. Stick to 1 tablespoon of sugar-free BBQ sauce per piece of chicken to keep sugar and calories low.
Step-by-Step Instructions
Ready to get cooking? Follow these easy steps:
1. Preheat oven to 375°F (190°C) or preheat grill.
2. Season chicken lightly with salt, pepper, and garlic powder.
3. Cook chicken in a skillet, grill, or oven until the internal temperature reaches 165°F (75°C).
4. Brush each piece with a thin layer of BBQ sauce.
5. Top with shredded cheese, diced tomatoes, and turkey bacon.
6. Bake or broil for 5–7 minutes, until the cheese melts and the toppings are bubbly.
7. Garnish with chopped green onions before serving.
Tip: Cover loosely with foil while baking to keep the chicken juicy.
Helpful Tips
To keep this meal bariatric-friendly, remember to:
- Keep portions small for better digestibility.
- Use sugar-free or low-sugar BBQ sauce to maintain low carb counts.
- For extra protein, pair the dish with steamed veggies, mashed cauliflower, or a small side salad.
NUTRITION CHECK
Perfect for bariatric needs:
- High in lean protein
- Low in carbs and fat
- Easy to digest with small portions
Each serving is approximately 220–250 calories, with about 28g of protein and very few carbs (depending on your BBQ sauce).
Serving Suggestions
Enjoy your Monterey Chicken warm with roasted broccoli, sautéed zucchini, or cauliflower rice. It’s a high-protein, low-carb meal that still feels like a treat.
Join the Conversation!
I’d love to hear from you! Share your favorite bariatric-friendly chicken recipes on Pinterest or Instagram. Let’s help each other cook delicious, healthy meals.
October 17, 2025
Comfort in a Bowl: Bariatric-Friendly Slow Cooker 3-Bean Chili Recipe
Finding Comfort in Slow Cooking
Hi! I’m Valerie. I used to find cooking a bit overwhelming, but after my bariatric surgery, I started making healthy slow cooker meals that saved me time. This 3-bean chili soon became a favorite at my house. It’s simple, tasty, and good for you.
Ingredients for Our 3-Bean Chili
To make this bariatric-friendly chili recipe, you will need:
- 1 pound lean ground turkey or chicken
- 1 can low-sodium chicken broth
- 1 can of rinsed black beans
- 1 can of rinsed kidney beans
- 1 can of crushed tomatoes
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 3 cloves garlic, minced
- 1 cup diced bell peppers and onions
- Optional toppings: Greek yogurt, avocado slices, reduced-fat cheese
- For early-stage post-op diets, start with 1 type of bean or mash them for easier digestion.
Step-by-Step Instructions
Follow these simple steps to create your chili:
1. Brown the ground turkey or chicken in a large skillet.
2. After browning, drain any liquid, then add the meat and all remaining ingredients to the slow cooker.
3. Mix until well combined.
4. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
5. Enjoy this comforting, bariatric-friendly chili with Greek yogurt, cilantro, or avocado for a healthy addition of fats. It works well for meal prep, light lunches, or a filling dinner at any stage after surgery.
Tips for Success
As you embark on your healthy eating journey, keep these tips in mind:
- For bariatric portion control, serve in small bowls.
- This chili is freezer-friendly! Make extra and reheat for busy days.
- Feel free to adjust the spice levels or swap out veggies to suit your taste.
Nutritional Benefits
Each serving is around 200–250 calories, rich in protein, and packed with fiber to keep you full and energized.
This high-protein 3-bean chili is rich in fiber yet low in fat and sodium. It helps with digestion and fits well with post-surgery nutrition goals, making it a great easy dinner after bariatric surgery.
Join the Conversation
I’d love to see how you make this chili your own! Share your meal prep photos on Pinterest or Instagram so we can encourage each other. Happy cooking!
October 17, 2025
Bariatric-Friendly Jiffy Corn Casserole: A Cozy Recipe to Savor
A Journey to Healthy Comfort Food
Hi there! I’m Valerie. Like many of you, I used to find cooking a little intimidating. After my bariatric surgery, I still wanted comfort food, but I knew I had to make some changes.
That’s when I started working on a lighter version of my favorite dish, Jiffy Corn Casserole. With just a few simple, bariatric-friendly ingredients, I found a tasty way to enjoy the cozy flavors I love while taking care of my health.
Ingredients for a Bariatric-Friendly Meal
To whip up this bariatric-friendly corn casserole, you will need:
- 1 cup reduced-fat sour cream or Greek yogurt
- 1 package sugar-free Jiffy mix alternative
- 1 egg
- 1 can of corn kernels, drained
Easy Step-by-Step Instructions
Just follow these easy steps, and you’ll have a healthy comfort food ready in under 40 minutes.
1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the sour cream, Jiffy mix, egg, and corn until fully combined.
3. Pour the mixture into a greased baking dish.
4. Bake for 25-30 minutes or until golden brown.
Make It Lighter & Tips
To make it even lighter, try using smaller portions or swap in plain yogurt, egg whites, or low-fat cheese. If you want more flavor or protein, add some herbs, green chiles, or shredded chicken.
This lighter Jiffy casserole has less fat and sugar, is high in protein, and is easy to digest. It’s a great choice for simple post-bariatric meals.
Serving Ideas
This recipe makes about 6 small servings, each under 200 calories and packed with protein from Greek yogurt and egg.
Serve your casserole with lean protein, such as grilled chicken or turkey chili. You can also enjoy it as a golden, creamy side dish for the holidays that everyone will love, whether they are bariatric or not.
Join the Conversation
I’d love to see your bariatric-friendly creations! Share your recipes on Pinterest or Instagram, and let’s inspire each other to create more wholesome meals together!
October 17, 2025
Comfort in a Bowl: Easy Bariatric Chicken Soup Recipe
Finding Joy in Homemade Soups
Hi there! I’m Valerie. I used to find cooking pretty intimidating, just like many of you might. After my bariatric surgery, though, I found comfort in making homemade soups. A warm bowl of soup is always soothing, especially when it’s full of protein, flavor, and nourishment.
Ingredients for Your Bariatric Chicken Soup
To whip up this quick, healthy comfort food classic, you’ll need:
- 1 cup chopped lean chicken breast
- 4 cups low-sodium chicken broth
- 1 cup protein noodles or low-carb noodle alternatives
- 1 cup chopped vegetables (like spinach, zucchini, or carrots)
- 1 tsp herbs (such as thyme or parsley) for flavor
Step-by-Step Cooking Instructions
Ready to get cooking? Follow these simple steps:
1. In a pot, bring the low-sodium chicken broth to a gentle boil.
2. Add the chopped chicken and cook for about 10 minutes, until it’s no longer pink.
3. Stir in the protein noodles and vegetables, then simmer for another 5 minutes.
4. Season with herbs, taste, and adjust as needed.
5. Serve warm and enjoy!
Bariatric Tip: Take smaller bites, eat slowly, and focus on portion control. This soup also reheats beautifully, making it perfect for meal prep or busy evenings.
Boost Flavor Without the Calories
Feeling adventurous? Try adding extra veggies like mushrooms, celery, or kale for more texture. You can also sprinkle a little lemon juice to brighten the flavor, all without adding extra sodium or calories.
Nutritionally, this soup supports healthy weight maintenance and digestion, making it an excellent choice for quick high-protein meals after surgery.
Serving Suggestion
Serve your bariatric-friendly chicken soup with a side of light Greek yogurt dip and whole-grain crackers, or a small portion of mashed avocado for healthy fats. Garnish with a sprinkle of fresh parsley and a squeeze of lemon for that perfect restaurant-style finish.
It’s cozy, satisfying, and ideal for anyone searching for easy bariatric meals, healthy comfort food, or quick post-surgery recipes.
Join the Conversation!
Before you go, I’d love to hear about your bariatric comfort food favorites!
Share your recipes or soup photos with me on Pinterest or Instagram. Let’s inspire each other as we continue this healthy, delicious journey together!
October 17, 2025