Tag: bariatric meals

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
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!
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