19 Healthy Bariatric Recipes for Weight Loss

When it comes to losing weight, a well-planned diet plays a crucial role. As part of a comprehensive weight loss strategy, incorporating healthy and delicious recipes into your meal routine can make all the difference. For individuals who have undergone bariatric surgery or are looking to make significant lifestyle changes, finding recipes that cater to their dietary needs can be challenging. That’s why we’ve compiled a list of 19 healthy bariatric recipes for weight loss that are not only tasty but also nutritious and easy to prepare.

These recipes focus on using lean protein sources, whole grains, and an array of colorful vegetables to create balanced meals that will keep you full and satisfied throughout the day. From classic omelets to innovative stir-fries, each recipe has been carefully selected to meet the unique nutritional requirements of those following a bariatric diet.

Protein-packed egg white omelet with spinach

A nutritious breakfast or snack option that combines the protein power of egg whites with the iron-rich goodness of spinach. This recipe is quick, easy, and packed with nutrients to keep you going all morning.

Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1-2 slices of low-fat cheese (such as cheddar or mozzarella)

Instructions:

1. In a small bowl, whisk together the egg whites until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg whites and cook for about 30 seconds, until the edges start to set.
4. Add the chopped spinach and stir gently to combine.
5. Use a spatula to fold the omelet in half.
6. Cook for an additional 30-45 seconds, until the cheese is melted (if using) or the eggs are cooked through.
7. Slide the omelet onto a plate and serve hot.

Cooking Time: approximately 3-4 minutes

Grilled chicken breast with roasted vegetables

Savor the perfect balance of juicy grilled chicken paired with a medley of roasted vegetables, all within a simple and quick cooking time. This recipe is a great way to add some flavor and nutrition to your meal routine.

Ingredients:

– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 large zucchini, sliced
– 1 large bell pepper, sliced
– 1 large red onion, sliced
– 2 cloves of garlic, minced

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic powder, salt, and pepper. Brush the mixture evenly onto both sides of the chicken breasts.
3. Grill the chicken for 5-7 minutes per side, or until cooked through.
4. Meanwhile, toss the zucchini, bell pepper, and red onion with a pinch of salt and pepper on a baking sheet.
5. Roast the vegetables in a preheated oven at 425°F (220°C) for 20-25 minutes, or until tender and lightly browned.
6. Serve grilled chicken breast with roasted vegetables.

Cooking Time: Approximately 30-40 minutes.

Low-carb cauliflower rice stir-fry

Low-Carb Cauliflower Rice Stir-Fry Recipe

Get ready to enjoy a tasty and healthy low-carb meal with this cauliflower rice stir-fry recipe! Made with just a few simple ingredients, this dish is perfect for a quick weeknight dinner or a nutritious lunch.

Ingredients:

– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 teaspoons soy sauce
– Salt and pepper to taste

Instructions:

1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the coconut oil in a large skillet or wok over medium-high heat.
4. Add the diced onion and minced garlic and stir-fry for 2-3 minutes, or until the onion is translucent.
5. Add the mixed vegetables and cook for an additional 3-4 minutes, or until they are tender-crisp.
6. Stir in the cauliflower “rice” and soy sauce. Season with salt and pepper to taste.
7. Cook for a final 2-3 minutes, stirring frequently, until the cauliflower is tender.

Cooking Time: 15-20 minutes

Greek yogurt parfait with fresh berries

A sweet and satisfying treat that’s perfect for any time of day. This simple recipe combines the creaminess of Greek yogurt with the natural sweetness of fresh berries.

Ingredients:

– 1 cup Greek yogurt
– 1 cup mixed fresh berries (such as strawberries, blueberries, raspberries)
– 2 tablespoons honey or maple syrup (optional)
– Chopped nuts or granola for topping (optional)

Instructions:

1. Spoon the Greek yogurt into a parfait glass or a tall clear cup.
2. Top the yogurt with a layer of fresh berries.
3. Drizzle with honey or maple syrup, if using.
4. Add another layer of yogurt and repeat steps 2-3 until all ingredients are used up.
5. Finish with a layer of yogurt on top.
6. Sprinkle chopped nuts or granola over the top, if desired.

Cooking Time: None! This recipe is ready in just a few minutes.

Turkey meatballs with zucchini noodles

This recipe combines the flavors of turkey meatballs with the freshness of zucchini noodles, making it a quick and healthy dinner option. With minimal ingredients and easy instructions, you’ll have a delicious meal ready in no time.

Ingredients:

– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 medium zucchinis
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 15-20 minutes or until cooked through.
5. Meanwhile, spiralize the zucchinis to create noodles. Heat a large skillet over medium-high heat. Add the zucchini noodles and cook for 3-5 minutes or until tender.
6. Serve the turkey meatballs on top of the zucchini noodles. Garnish with chopped parsley if desired.

Cooking Time: 20-25 minutes

Baked salmon with lemon and dill

This simple yet flavorful recipe brings together the brightness of lemon, the subtlety of dill, and the richness of salmon. Perfect for a weeknight dinner or a special occasion.

Ingredients:

– 4 salmon fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle with salt and pepper.
5. Top each fillet with a slice of lemon and a spoonful of chopped dill.
6. Bake for 12-15 minutes or until the salmon is cooked through to your desired level of doneness.

Cooking Time: 12-15 minutes

Quinoa salad with cucumber and feta

This light and zesty salad combines the nutty flavor of quinoa with the cooling freshness of cucumber and the tanginess of feta, making it a perfect side dish or quick lunch.

Ingredients:

– 1 cup cooked quinoa
– 2 cups diced cucumber
– 1/2 cup crumbled feta cheese
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. In a large bowl, combine cooked quinoa, diced cucumber, and crumbled feta cheese.
2. Drizzle with olive oil and squeeze in lemon juice.
3. Season with salt and pepper to taste.
4. Garnish with chopped fresh parsley if desired.
5. Serve immediately or refrigerate for up to 24 hours.

Cooking Time: None (quinoa is already cooked)

Slow-cooker chicken and vegetable soup

This hearty soup is a perfect way to warm up on a chilly day. With tender chicken, crunchy vegetables, and rich broth, it’s a meal that’s sure to please the whole family.

Ingredients:

– 1 lb boneless, skinless chicken breast or thighs
– 1 onion, chopped
– 3 cloves of garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks of celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups of chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste

Instructions:

1. Add the chopped onion, minced garlic, sliced carrots, and chopped celery to the slow cooker.
2. Place the chicken on top of the vegetables.
3. Pour in the diced tomatoes and chicken broth.
4. Sprinkle with thyme, salt, and pepper.
5. Cook on low for 6-8 hours or high for 3-4 hours.
6. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 6-8 hours (low) or 3-4 hours (high)

Avocado and tuna lettuce wraps

Experience the perfect combination of creamy avocado, savory tuna, and crunchy lettuce in this easy-to-make recipe. This refreshing wrap is perfect for a quick lunch or snack.

Ingredients:

– 2 ripe avocados
– 1 can of tuna (drained and flaked)
– 4-6 lettuce leaves
– 1/4 cup of chopped fresh cilantro
– 2 tablespoons of freshly squeezed lime juice
– Salt and pepper to taste

Instructions:

1. Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl.
2. Add the flaked tuna, chopped cilantro, and a squeeze of lime juice to the bowl with the avocado. Mix until well combined.
3. Place a lettuce leaf on a flat surface and spoon about 1/4 cup of the tuna-avocado mixture onto the center of the leaf.
4. Fold the sides of the lettuce leaf over the filling and then roll it up to form a neat wrap.
5. Repeat with remaining ingredients and serve immediately.

Cooking Time: None! This recipe is ready in just a few minutes.

Shrimp and avocado salad

This refreshing salad combines succulent shrimp with creamy avocado, crunchy veggies, and a zesty dressing, perfect for a light and satisfying meal or snack.

Ingredients:

– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/2 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. In a medium bowl, combine shrimp, avocado, red onion, and cilantro.
2. Squeeze lime juice over the mixture and toss gently to combine.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.

Cooking Time: None, as this salad is a no-cook preparation!

High-protein cottage cheese pancakes

Start your day with a stack of fluffy, high-protein cottage cheese pancakes that will keep you full and energized. This recipe is a game-changer for fitness enthusiasts and busy mornings alike.

Ingredients:

– 1 cup cottage cheese
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 2 large eggs
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– Butter or cooking spray for greasing the pan

Instructions:

1. In a blender, combine cottage cheese, oats, almond flour, eggs, and salt. Blend until smooth.
2. Heat a non-stick skillet or griddle over medium heat. Grease with butter or cooking spray.
3. Pour 1/4 cup of batter onto the pan. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
4. Flip and cook for another 1-2 minutes, until golden brown.
5. Serve warm with your favorite toppings, such as fruit or nuts.

Cooking Time: 10-12 minutes (depending on the number of pancakes)

Grilled turkey burgers with lettuce buns

Elevate your burger game with this flavorful and healthier take on the classic turkey burger. This recipe features juicy grilled turkey patties served on crisp lettuce leaves instead of traditional buns.

Ingredients:

– 1 pound ground turkey breast
– 1/2 medium onion, finely chopped
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4-6 lettuce leaves ( iceberg or romaine work well)
– Optional toppings: sliced avocado, tomato, cheese, bacon

Instructions:

1. Preheat grill to medium-high heat.
2. In a large bowl, combine ground turkey, chopped onion, minced garlic, salt, and pepper. Mix well with your hands until just combined.
3. Form into 4-6 patties, depending on desired size.
4. Brush grill with olive oil and cook turkey burgers for 5-6 minutes per side, or until cooked through.
5. Meanwhile, wash and dry the lettuce leaves.
6. Assemble the burgers by placing a cooked patty onto a lettuce leaf and adding your preferred toppings.

Cooking Time: 12-15 minutes

Broccoli and cheese stuffed chicken breast

Elevate your dinner game with this flavorful and satisfying dish that combines the richness of cheese, the crunch of broccoli, and the tenderness of chicken.

Ingredients:

– 4 boneless, skinless chicken breasts
– 1 head of broccoli, steamed and chopped
– 1 cup shredded cheddar cheese
– 1/2 cup cream cheese, softened
– 1 clove garlic, minced
– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chopped broccoli, shredded cheese, and softened cream cheese.
3. Lay the chicken breasts flat and make a horizontal incision to create a pocket. Stuff each breast with the broccoli-cheese mixture.
4. Close the incision and secure with toothpicks or kitchen twine.
5. Place the stuffed chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until cooked through.
6. Remove from oven and let rest for 5 minutes before serving.

Cooking Time: 25-30 minutes

Low-fat ricotta and spinach stuffed peppers

A delicious and healthy twist on traditional stuffed peppers, this recipe combines the creamy richness of low-fat ricotta cheese with the nutrients-packed goodness of spinach.

Ingredients:

– 4 bell peppers, any color
– 1 cup low-fat ricotta cheese
– 1/2 cup frozen spinach, thawed and drained
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup shredded reduced-fat cheddar cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, combine ricotta, spinach, olive oil, onion, garlic, salt, and pepper. Mix well.
4. Stuff each pepper with the ricotta mixture, filling to the top.
5. If using cheese, sprinkle on top of each pepper.
6. Bake for 30-35 minutes or until peppers are tender.

Cooking Time: 30-35 minutes

Baked cod with tomato and olive tapenade

Elevate your seafood game with this simple yet impressive recipe, featuring succulent cod paired with the savory flavors of tomato and olive tapenade.

Ingredients:

– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup olive tapenade
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish and season with salt and pepper.
5. Top each cod fillet with diced tomatoes and a spoonful of olive tapenade.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley, if desired.

Cooking Time: 12-15 minutes

Lentil and vegetable stew

A hearty and comforting stew that’s perfect for a chilly evening. This recipe combines the nutritious benefits of lentils with a medley of colorful vegetables, all slow-cooked to perfection.

Ingredients:

– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste

Instructions:

1. In a large pot, sauté the onion, garlic, carrots, and red bell pepper in a little water until tender.
2. Add the lentils, diced tomatoes, and thyme. Pour in the water or broth, bringing to a boil.
3. Reduce heat to low and simmer, covered, for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Cooking Time: 40-50 minutes

Chia seed pudding with almond milk

This simple recipe yields a deliciously healthy dessert or snack that’s packed with omega-3 rich chia seeds and creamy almond milk. Perfect for a quick breakfast, post-workout treat, or as a topping for oatmeal or fruit.

Ingredients:

– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Pinch of salt

Instructions:

1. In a small bowl, mix together chia seeds and salt.
2. Gradually add in almond milk, whisking until the mixture is smooth and free of lumps.
3. If desired, stir in honey to sweeten the pudding.
4. Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours or overnight.
5. After the chia seed pudding has chilled, give it a good stir before serving.

Cooking Time:

– Refrigeration time: 2 hours or overnight

Tips:
– You can adjust the amount of almond milk to your desired consistency.
– For a thicker pudding, use less milk. For a thinner pudding, use more milk.

Grilled vegetable skewers with tofu

Get ready to savor the flavors of summer with these colorful vegetable skewers, perfectly paired with crispy tofu. This recipe is a great way to enjoy a balanced meal while minimizing cooking time.

Ingredients:

– 1 block firm tofu, drained and cut into small cubes
– 1 red bell pepper, cut into large pieces
– 1 yellow bell pepper, cut into large pieces
– 1 zucchini, sliced into thin rounds
– 1 onion, sliced into thin rings
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite herbs or spices for added flavor

Instructions:

1. Preheat grill to medium-high heat.
2. Thread tofu, bell peppers, zucchini, onion, and garlic onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt and pepper.
4. Grill for 10-12 minutes, turning occasionally, until vegetables are tender and slightly charred.
5. Serve hot, garnished with your favorite herbs or spices.

Cooking Time: 10-12 minutes

High-protein smoothie with spinach and banana

Kickstart your day with a nutrient-packed smoothie that combines the benefits of spinach and banana. This high-protein blend is perfect for fitness enthusiasts and health-conscious individuals looking to boost their energy levels.

Ingredients:

– 1 ripe banana
– 2 cups fresh spinach leaves
– 1 scoop vanilla protein powder (approximately 30 grams)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)

Instructions:

1. Add the banana, spinach, protein powder, and almond milk to a blender.
2. Blend on high speed until smooth and creamy.
3. Add honey to taste and blend for another second or two.
4. If desired, add ice cubes and blend until crushed.

Cooking Time: 0 minutes (blended in seconds!)

Summary

Looking to jumpstart your weight loss journey? Try these 19 healthy bariatric recipes, designed specifically for those undergoing or recovering from weight loss surgery. From protein-packed egg white omelets and grilled chicken breasts to low-carb cauliflower rice stir-fries and quinoa salads, there’s something for everyone. Other tasty options include baked salmon with lemon and dill, turkey meatballs with zucchini noodles, and high-protein smoothies with spinach and banana. These recipes are not only delicious but also nutritious and easy to prepare, making them perfect for a healthy weight loss diet.