We love this delicious high protein recipe because the grilled chicken, garden cucumber, tomatoes, red onion, olives and Feta cheese are all tossed together with quinoa and lemon juice! Packed with a whopping 20 grams of protein per serving and a wide array of nutrients this recipe will satisfy your bariatric lifestyle. Enjoy in confidence!
16 oz skinless thin sliced chicken cutlets
kosher salt and freshly ground black pepper
1 clove garlic, minced
1 tablespoons chopped fresh rosemary or oregano
juice of 1/2 lemon
1 teaspoon extra-virgin olive oil
1/2 cup uncooked quinoa
3/4 cup water
1/4 cup red onion, diced
juice of 1 lemon
1/4 cup kalamata olives, pitted and sliced
1 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced (from 1 English)
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
kosher salt and fresh pepper, to taste
*Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.
*Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
*Meanwhile, season chicken on both sides with salt and pepper, garlic and rosemary. Drizzle both sides with the lemon juice and 1 teaspoon olive oil and pat into the meat with your fingertips. Refrigerate 20 minutes while you prepare the grill.
*Preheat the grill on high heat, clean the grates and oil them to prevent sticking (or use a grill pan indoors sprayed with oil).
*Arrange the chicken on the grill and cook until cooked and firm, 1 to 2 minutes per side. Transfer the chicken to a cutting board, then slice into 1-inch pieces.
*While the quinoa cools, dice all the vegetables. To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber and tomatoes to the cooled quinoa, and squeeze the lemon over it.
*Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.
Makes over 6 3/4 cups
Servings: 6, Size: 1 heaping cup
Protein: 20 grams
Carb: 8 grams
Fat: 8 grams
To make the grilled chicken extra flavorful, I like to marinate it overnight with lemon juice, garlic and fresh herbs like rosemary or oregano. This is great to bring to a potluck, to enjoy as a light meal. You can make the chicken and quinoa ahead if you wish, and mix everything together when you’re ready to eat.
We love this juicy and delicious roasted tomato, pesto and Parmesan cheese recipe because it is super easy, super healthy and perfect for your lean and light Bariatric lifestyle‼ Serve them as a side with grilled chicken or fish and enjoy in confidence!
4 medium tomatoes, halved
4 teaspoons basil pesto (store bought or homemade)
5 tbsp shredded Parmesan cheese
*Preheat the oven to 400°F.
*Arrange the tomatoes on a baking tray and top each with 1/2 teaspoon pesto and 1/2 tablespoon of Parmesan cheese.
*Roast the tomatoes until the Parmesan cheese is slightly browned and melted, about 18-20 minutes. Remove from the oven and serve immediately.
Servings: 4, Size: 2 halves
Protein: 3 grams
Carb: 1 grams
Fat: 4 grams
We love this moist and delicious high protein recipe because it is so tasty, seasoned with sage, rosemary and balsamic vinegar! A true delight for the bariatric patient to eat chicken in confidence!
10 (20 oz) boneless skinless chicken thighs
20 medium asparagus, ends trimmed, cut in half
3 red bell peppers
1 cup carrots, sliced in half long way
2 red onions, chopped in large chunks
10 oz sliced mushrooms
1/2 cup plus 2 tbsp balsamic vinegar
1/4 cup extra virgin olive oil
1 tsp sugar
Salt and pepper
3 tbsp fresh rosemary
2 cloves garlic, smashed and sliced
2 tbsp oregano or thyme
4 leaves fresh sage, chopped
Preheat oven to 425°. Wash and dry the chicken well with a paper towel. Combine all the ingredients together and using your hands and arrange in a very large roasting pan. The vegetables should not touch the chicken or it will steam instead of roast. All ingredients should be spread out in a single layer. If necessary use two baking sheets or disposable tins to achieve this.Bake for 35 – 40 minutes.
Servings: 5, Size: 2 thighs plus vegetables
Protein: 31.1 grams
Carb: 19.2 grams
Fat: 17.0 grams
At 25 calories of delicious goodness we can’t help but love these bariatric friendly biscuits! Cauliflower is used in place of wheat! Hello, low carb! Enjoy in confidence!
1 cauliflower head, leaves removed
3 garlic cloves, minced
1/3 cup nonfat Greek yogurt
1/2 cup cheddar cheese, shredded
2 egg whites
1 teaspoon kosher salt
1/2 teaspoon black pepper
*Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
*Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.
In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
*Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.
Remove from the pan, and set on a cooling rack.
Servings 24 small Biscuits, serving size 2 Biscuits
Protein 4.4 grams
Carbohydrate: 3.2 grams
Fat: 2.5 grams
We love these yummy and light rice wrap rolls because they are filled with veggies and a kick of protein to boost your healthy bariatric lifestyle. Perfect for on-the-go eating anytime. Enjoy in confidence!
1 large garlic clove, smashed
1 1/2 tablespoons light brown sugar
1 teaspoon Thai green curry paste
2 tablespoons fresh lime juice
2 tablespoons Asian fish sauce
1/4 cup chopped cilantro
1/4 cup chopped mint
1/3 cup [light] mayonnaise
4 cups coleslaw mix
1/2 pound rare deli roast beef, thinly sliced and cut into 1/2-inch strips
24 six-inch-round rice paper wrappers, plus more in case of breakage
*In a mortar, pound the garlic to a paste with the brown sugar and green curry paste. Add the lime juice, fish sauce and 3 tablespoons of water. Stir in half of the cilantro and mint. In a small bowl, whisk the mayonnaise with 1 tablespoon of the green curry dipping sauce.
*In a large bowl, toss the coleslaw mix with the roast beef and the remaining cilantro and mint.
*Fill a pie plate with warm water. Dip 2 or 3 rice paper wrappers at a time in the water, then set them on a work surface to soften, about 1 minute.
*Spread a scant teaspoon of the curry mayonnaise on the bottom third of each wrapper and top with a scant 3 tablespoons of the roast beef filling.
*Roll the wrappers into tight cylinders, tucking in the sides as you go. Transfer the rolls to a plastic wrap–lined baking sheet and repeat with the remaining wrappers, curry mayonnaise and filling.
Just before serving, cut each roll in half and serve with the dipping sauce.
Servings 6, serving size 1-2
Protein: 8 grams
Carbohydrate: 10 grams
Fat: 3 grams
Nutrition Facts estimated by: Misti Gueron, MS RDN
We love this delicious and bariatric friendly meatless meal because it’s low carb and these little morsels are stuffed with spinach, bell peppers, cheese and marinara sauce! Enjoy in confidence!
1 teaspoon olive oil
2 loose cups baby spinach, chopped
3 cloves chopped garlic
1/3 cup chopped onion
1/3 cup chopped red bell pepper
3/4 cup part skim ricotta
1/2 cup grated parmesan cheese
1 large egg
4 large basil leaves, chopped
4 large portobella mushroom caps
1/2 cup marinara sauce
1/2 cup part skim shredded mozzarella
*Preheat the oven to 400F. Spray a baking sheet with oil. Gently remove the stems, scoop out the gills and spray the tops of the mushrooms with oil, season with 1/8 tsp salt and fresh pepper.
*Heat a large nonstick saute pan over medium heat, add oil, onion, garlic and red pepper and season with 1/8 tsp salt. Cook until soft, 3 to 4 minutes. Add the baby spinach and saute until wilted, about 1 minute.
*In a medium bowl add the ricotta, parmesan cheese and egg, mix well. Add the cooked vegetables and basil and mix. Stuff the mushrooms with ricotta mixture and top each with 2 tbsp marinara, 2 tbsp mozzarella.
*Bake in the oven for 20 to 25 minutes. Garnish with basil and enjoy!
Servings: 4, Serving Size: 1 mushrooms cap
Protein: 20 grams
Carb: 13 grams
Fat: 13 grams
Chef’s tips: Look for large mushroom caps with high walls with no cracks on the sides so your filling doesn’t come out when it bakes.
We love these crispy and delicious chips! Crunch away at these bariatric friendly morsels and get a little protein too! Enjoy in confidence!
3 medium fresh zucchini, sliced into ¼-inch rounds
3 tablespoons grated Parmesan cheese
1 tablespoon chopped fresh parsley
Freshly cracked black pepper, to taste
Pinch of Kosher salt
Preheat oven to 425º F and line a rimmed baking sheet with parchment paper. Arrange zucchini slices on the parchment paper and spray lightly with cooking spray. Mix together Parmesan, parsley, black pepper, and salt. Sprinkle with Parmesan mixture. Bake for until cheese has melted and zucchini slices have become crisp, but not burned, about 30 minutes.
Remove from oven and serve.
Servings 2-4, serving size approximately ¾ cup
Calories: 60 calories
Protein: 4 grams
Carbohydrate: 6 grams
Fat: 2 grams
Nutrition Facts Estimated by: Misti Gueron MS, RDN
Author: Robyn Stone | Add a Pinch
We love these bariatric friendly mouth-puckering pops because of their contrasting sensations of sour, sweet and spicy and they are perfect for a healthy summer! Enjoy in confidence!
2 3/4-inch (1 oz) piece fresh ginger, peeled and finely chopped
3 1/2 cups water
3/4 cup sugar
5 tablespoons lemon juice (from 3 lemons)
Zest of three lemons
10 ultra thin half slices lemon (optional)
*Put the ginger, water, sugar and lemon zest in a small saucepan and bring to a simmer. Simmer until the sugar is dissolved, then remove the pan from heat and let it get to room temperature.
*Pour the mixture through a fine strainer pressing down hard on the ginger with the back of a spoon. Mix in the lemon juice.
*Pour the mixture into your ice pop molds, leaving 1/4 inch at the top to let the mixture expand while it freezes. Place a slice of lemon in each mold if using then insert the sticks and freeze.
Servings: 10, Serving Size: 1 popsicle
Protein: 0 grams
Carb: 16 grams
Fat: 0 grams
We love these yummy bariatric friendly tortillas because they are delicious, they can be used for a variety of dishes and they are very bariatric friendly! Who knew eating cauliflower could be this good? Enjoy in confidence!
3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
Juice from 1/2 lime – add the zest too if you want more of a lime flavor
salt and pepper, to taste
*Preheat the oven to 375 degrees F. and line a baking sheet with parchment paper.
*Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
*Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
*In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small “tortillas” on the parchment paper.
*Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
*Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.
Serving size: 1 tortilla
Protein per serving: 3.6 grams
Carbohydrates per serving: 4.2grams
Fat per serving: 1.8grams
You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco.
We love this refreshing summer recipe because it is light and delicious and a healthy, bariatric friendly family treat! Enjoy in confidence!
1 (6 oz) Container of fresh blueberries
1 (6 oz) container nonfat blueberry Greek yogurt.
*Start by washing your blueberries and lining a small baking sheet with parchment or wax paper.
*Using a toothpick, dip each blueberry into the Greek yogurt and swirl until the blueberry is nicely coated with yogurt. Place on baking sheet. Continue this until all blueberries are coated.
*Place baking sheet into freezer, and let freeze for at least an hour.
After about an hour, your Frozen Yogurt Covered Blueberries can be placed in a ziplock baggie and stored in the freezer. Take out what you need for snack time and enjoy!
Servings 4, serving size ¼ recipe
Protein: 3.5 grams
Carbohydrate: 9 grams
Fat: 0 grams
Chef’s Tips: You may also use honey, vanilla and strawberry flavored 0% Greek yogurt. All are delish!