Getting a grip on healthy eating after weight loss surgery can be tough, especially when it comes to finding delicious and nutritious meal options that cater to your unique nutritional needs. That’s why we’ve put together this list of 20 mouthwatering bariatric chicken recipes that are not only flavorful but also packed with nutrients and tailored to support a healthy diet. From classic comfort foods to innovative twists on familiar dishes, these recipes showcase the versatility and deliciousness of chicken as a protein source. In this article, we’ll take you through each of these scrumptious recipes, providing you with inspiration and ideas for creating a balanced and satisfying meal plan that meets your dietary requirements.
Grilled Lemon Herb Chicken Breast
Brighten up your meal with this refreshing Grilled Lemon Herb Chicken Breast recipe! Tender and juicy chicken breast is marinated in a zesty mixture of lemon juice, olive oil, garlic, and herbs before being grilled to perfection.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 3 cloves garlic, minced
– 2 tbsp chopped fresh rosemary
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, and thyme.
2. Place chicken breasts in a shallow dish and pour marinade over them. Let marinate for at least 30 minutes or up to 2 hours in the refrigerator.
3. Preheat grill to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
4. Grill chicken for 5-7 minutes per side, or until cooked through and slightly charred.
5. Let rest for a few minutes before serving.
Cooking Time: 10-14 minutes
Slow Cooker Chicken and Vegetable Stew
This hearty and comforting stew is perfect for a chilly evening or a busy day when you want to come home to a warm, satisfying meal. Simply toss all the ingredients into your slow cooker and let it do the work for you!
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 2 medium carrots, peeled and sliced
– 2 medium potatoes, peeled and cubed
– 1 red bell pepper, seeded and sliced
– 1 can (14.5 oz) diced tomatoes
– 2 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. Add all ingredients to your slow cooker.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs (optional).
Baked Parmesan Crusted Chicken Tenders
Elevate your chicken tenders game with this crispy and flavorful baked recipe!
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips (6-8 tenders)
– 1 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together breadcrumbs and Parmesan cheese.
3. Dip each chicken tender into the egg, then coat in breadcrumb mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Bake for 20-22 minutes or until golden brown and cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-22 minutes
Chicken and Spinach Stuffed Bell Peppers
This recipe brings together the flavors of chicken, spinach, and bell peppers for a nutritious and delicious meal. The stuffed bell peppers are easy to make and perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound boneless, skinless chicken breast, cooked and diced
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup shredded cheddar cheese
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together chicken, spinach, cheese, and breadcrumbs.
4. Stuff each bell pepper with the chicken mixture, filling to the top.
5. Place stuffed peppers in a baking dish and drizzle with olive oil.
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Low-Carb Chicken Zoodle Soup
A comforting and nutritious soup perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 medium zucchinis, spiralized into “zoodles”
– 4 cups low-sodium chicken broth
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Optional: 1/4 cup heavy cream or Greek yogurt for added richness
Instructions:
1. In a large pot, sauté the chicken, onion, and garlic in a little bit of oil until the chicken is cooked through.
2. Add the zoodles, chicken broth, and thyme to the pot. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the zoodles are tender.
3. Season with salt and pepper to taste.
4. If desired, stir in heavy cream or Greek yogurt to add creaminess.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Air Fryer Chicken Kebabs with Vegetables
Elevate your mealtime with this easy-to-make recipe that combines juicy chicken, colorful vegetables, and a hint of flavor. Perfect for a weeknight dinner or a weekend gathering.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Thread chicken, bell peppers, onion, and garlic onto skewers.
3. Drizzle with olive oil and sprinkle with paprika.
4. Season with salt and pepper to taste.
5. Cook in the air fryer for 12-15 minutes, shaking halfway through.
6. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Chicken and Cauliflower Rice Casserole
A flavorful and comforting casserole that combines the goodness of chicken, cauliflower, and rice, perfect for a weeknight dinner or special occasion. This recipe is easy to make and can be customized to suit your taste preferences.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 2 cups cauliflower florets
– 1 cup cooked white rice
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook chicken, cauliflower, and rice according to package instructions.
3. In a large mixing bowl, combine cooked ingredients, parsley, olive oil, garlic powder, salt, and pepper.
4. Transfer the mixture to a 9×13-inch baking dish.
5. Top with shredded cheddar cheese (if using).
6. Bake for 25-30 minutes or until hot and bubbly.
Cooking Time: 25-30 minutes
Protein-Packed Chicken Salad Lettuce Wraps
This refreshing recipe combines juicy chicken breast with crunchy greens, creamy avocado, and tangy feta cheese for a healthy and satisfying meal. Perfect for a quick lunch or dinner, this protein-packed salad wrap is easy to make and customize.
Ingredients:
– 1 pound cooked chicken breast
– 4 cups mixed greens (lettuce, spinach, arugula)
– 1 ripe avocado, diced
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: chopped veggies (bell peppers, onions, carrots), nuts (almonds, walnuts), or herbs (parsley, cilantro)
Instructions:
1. In a medium bowl, combine chicken breast, avocado, feta cheese, olive oil, and lemon juice.
2. Toss to combine, then season with salt and pepper to taste.
3. Arrange mixed greens on four lettuce leaves.
4. Spoon the chicken salad mixture onto each leaf.
5. Serve immediately and customize with your favorite toppings.
Cooking Time: 10 minutes (includes prep time)
Spicy Chicken and Black Bean Chili
Add some heat to your meal with this flavorful chili recipe that combines spicy chicken, black beans, and aromatic spices.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 1 large onion, diced
– 3 cloves of garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp cayenne pepper
– Salt and pepper, to taste
– 1 cup chicken broth
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes.
3. Add onion, garlic, and red bell pepper; cook until vegetables are tender, about 5 minutes.
4. Stir in cumin, smoked paprika, and cayenne pepper.
5. Add diced tomatoes, black beans, salt, and pepper. Cook for an additional 10 minutes.
6. Add chicken broth and bring to a simmer.
7. Reduce heat to low and let chili cook for at least 30 minutes.
Cooking Time: 45-50 minutes
Chicken and Mushroom Skillet with Quinoa
This recipe combines the flavors of sautéed chicken, mushrooms, and quinoa for a nutritious and filling meal. Perfect for a weeknight dinner or weekend brunch, this skillet dish is easy to make and packed with protein and fiber.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 cup cooked quinoa
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or thyme for garnish
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from skillet and set aside.
3. Add the mushrooms to the skillet and cook until they release their moisture and start to brown, about 4-5 minutes.
4. Add the garlic and cook for an additional minute.
5. Stir in the cooked quinoa and return the chicken to the skillet.
6. Cook for an additional 2-3 minutes or until everything is well combined and heated through.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Garlic Butter Chicken Thighs with Asparagus
Elevate your weeknight dinner game with this flavorful and easy-to-make recipe that combines the richness of garlic butter chicken thighs with the tender crispness of asparagus.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 1/2 cup (1 stick) unsalted butter, softened
– 3 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together softened butter, garlic, salt, and pepper.
3. Place chicken thighs on a baking sheet lined with parchment paper. Brush the garlic butter mixture evenly over both sides of the chicken.
4. Roast in the preheated oven for 25-30 minutes or until cooked through.
5. Toss asparagus with olive oil, salt, and pepper. Spread out on a separate baking sheet. Roast in the same oven for 12-15 minutes or until tender.
6. Serve chicken thighs with roasted asparagus and garnish with chopped parsley if desired.
Cooking Time: 40-50 minutes
Chicken and Avocado Stuffed Sweet Potatoes
Elevate your snack game with this creamy and flavorful Chicken and Avocado Stuffed Sweet Potatoes recipe. A perfect combination of protein, healthy fats, and complex carbohydrates that will keep you satisfied.
Ingredients:
– 4 large sweet potatoes
– 1 pound boneless, skinless chicken breast, cooked and diced
– 2 ripe avocados, mashed
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until soft.
3. While sweet potatoes are roasting, mix chicken, avocado, feta cheese (if using), salt, and pepper in a bowl.
4. Once sweet potatoes are cooked, slice them in half lengthwise and fluff the flesh with a fork.
5. Divide the chicken-avocado mixture among the sweet potato halves, spooning it into the cavities.
6. Drizzle with olive oil and garnish with cilantro leaves.
Cooking Time: 55 minutes
Low-Fat Chicken and Broccoli Stir-Fry
Quickly cook up a healthy and flavorful meal with this simple recipe. This dish is perfect for a weeknight dinner or a quick lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 2 tablespoons low-sodium soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from the pan and set aside.
3. Add the broccoli, garlic, soy sauce, and honey to the pan. Cook for 3-4 minutes, or until the broccoli is tender-crisp.
4. Return the chicken to the pan and stir to combine with the vegetables.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Chicken and Eggplant Parmesan Bake
This recipe combines the flavors of Italy with a twist on a classic casserole. Sliced chicken breast and eggplant are layered with marinara sauce, melted mozzarella cheese, and crispy breadcrumbs for a satisfying and savory main dish.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup marinara sauce
– 8 oz shredded mozzarella cheese
– 1/2 cup breadcrumbs
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook chicken breast over medium-high heat until browned on both sides. Set aside.
3. In the same skillet, add eggplant slices in batches and cook until tender and lightly browned. Drain on paper towels.
4. In a 9×13-inch baking dish, create a layer of marinara sauce, followed by chicken breast, then eggplant slices.
5. Sprinkle shredded mozzarella cheese and breadcrumbs over the top. Drizzle with olive oil.
6. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Herb-Roasted Chicken with Brussels Sprouts
Elevate your weeknight dinner game with this flavorful and nutritious recipe that combines the richness of roasted chicken with the earthy sweetness of Brussels sprouts.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp dried thyme
– 1 tsp salt
– 1/2 tsp black pepper
– 1 lb Brussels sprouts, trimmed and halved
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chicken in a roasting pan and put it in the oven.
5. Roast for 45-50 minutes or until the chicken is cooked through.
6. Toss the Brussels sprouts with olive oil, salt, and pepper.
7. After the chicken has roasted for 30 minutes, add the Brussels sprouts to the pan.
8. Continue roasting for an additional 15-20 minutes or until the sprouts are tender and caramelized.
Cooking Time: 1 hour 5 minutes
Chicken and Lentil Soup with Turmeric
Warm up with this nourishing and aromatic soup that combines the comforting flavors of chicken, lentils, and turmeric. This recipe is perfect for a cozy night in or as a healthy lunch option.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the chicken, carrots, celery, and onion in a little bit of oil until the vegetables are tender.
2. Add the lentils, vegetable broth, garlic, and turmeric. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Chicken and Zucchini Fritters
A flavorful and crispy twist on traditional fritters, these chicken and zucchini bites are perfect for a quick snack or as a side dish. With a combination of juicy chicken, tender zucchini, and crunchy coating, you’ll be hooked from the first bite!
Ingredients:
– 1 pound boneless, skinless chicken breast, finely chopped
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 cup panko breadcrumbs
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together chicken, zucchini, flour, panko breadcrumbs, and egg.
3. Season with salt and pepper to taste.
4. Using wet hands, shape mixture into small patties.
5. Place patties on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and bake for 15-20 minutes or until golden brown.
7. Serve hot with lemon wedges if desired.
Cooking Time: 15-20 minutes
Chicken and Cabbage Stir-Fry with Ginger
This recipe combines the natural sweetness of cabbage with the savory flavor of chicken, all tied together with a hint of spicy ginger. Perfect for a weeknight dinner or lunchbox addition!
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups thinly sliced cabbage (white or green)
– 2-inch piece of fresh ginger, peeled and minced
– 2 tbsp vegetable oil
– 2 cloves garlic, minced
– 1 tsp soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes. Remove from pan.
3. In the same pan, add remaining 1 tbsp oil, minced garlic, and grated ginger. Cook for 30 seconds.
4. Add cabbage to the pan and stir-fry until slightly tender, about 3-4 minutes.
5. Return chicken to the pan and stir in soy sauce. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Low-Sodium Chicken and Rice Pilaf
This recipe offers a flavorful and nutritious take on traditional chicken and rice pilaf, with reduced sodium levels to suit health-conscious tastes. Perfect for a quick weeknight dinner or a comforting meal for a crowd.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups cooked white rice (preferably day-old)
– 2 cups low-sodium chicken broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt-free seasoning blend (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from pan and set aside.
3. Add the diced onion and minced garlic to the skillet; cook until the onion is translucent, about 3-4 minutes.
4. Stir in the cooked rice, chicken broth, thyme, and cooked chicken. Bring to a simmer.
5. Reduce heat to low and let pilaf cook for 10-12 minutes or until liquid is absorbed and rice is tender.
Cooking Time: 20-22 minutes
Chicken and Kale Stuffed Portobello Mushrooms
These earthy, savory mushrooms are packed with flavorful chicken, kale, and cheese. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1 lb boneless, skinless chicken breast, cooked and shredded
– 2 cups curly kale, stems removed and chopped
– 1/2 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 clove garlic, minced (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, mix chicken, kale, and cheese.
3. Stuff each mushroom cap with the chicken-kale mixture, leaving some space at the top.
4. Drizzle olive oil over the mushrooms and sprinkle with salt, pepper, and garlic (if using).
5. Bake for 20-25 minutes or until mushrooms are tender and filling is heated through.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious and healthy bariatric-friendly chicken recipes that cater to weight loss goals. From grilled lemon herb chicken breast to air fryer chicken kebabs with vegetables, these mouth-watering dishes are perfect for those on a weight management journey. This collection includes slow cooker meals like chicken and vegetable stew, baked parmesan crusted chicken tenders, and protein-packed salad wraps. With options ranging from low-carb soups to casseroles, there’s something for everyone. Get ready to savor flavor and support your weight loss goals with these nutritious and easy-to-make bariatric chicken recipes.
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