Pumpkin Cheesecake Shooters


We love these perfectly portioned, bariatric friendly bite sized desserts for the holiday! These decadent pumpkin cheesecake shooters are a delicious compromise for your healthy bariatric lifestyle! Enjoy in confidence!


3 (1.5 oz total) whole chocolate graham crackers
4 oz 1/3 fat cream cheese, softened
1/2 cup pure canned pumpkin
1 tsp pure vanilla extract
3 tbsp dark brown sugar, unpacked
1 tsp pumpkin pie spice
1/4 tsp nutmeg1/4 tsp cinnamon
8 oz light whipped topping (Truwhip light or Fat free Cool Whip)


*Crush graham crackers in a food processor. Set aside.
*In a large bowl beat the cream cheese until smooth with an electric mixer. Add the pumpkin, vanilla, sugar, pumpkin pie spice, nutmeg and cinnamon. Beat until well combined and creamy.
*Use a spatula to fold in 5 oz (1-1/2 cups) of the whipped topping; combine until no streaks remain. Place in a piping bag or ziplock bag with a corner snipped off.

To assemble:
*Sprinkle 1/2 teaspoon of graham cracker crumbs on the bottom of each shot glass. Pipe a layer of pumpkin cheesecake onto the graham cracker crust (about 1 tbsp) followed by a layer of whipped topping. Repeat a second layer and finish with another sprinkle of crumbs. Insert small spoons and refrigerator until ready to serve.

Chef’s Tip: These can be made ahead and kept chilled until ready to serve.


Servings: 16, Size: 1 shot glass
Calories: 78
Protein: 1 gram
Carb: 11.6 gram
Fat: 4.2 gram

*Each shot glass has 2 tbsp pumpkin cheesecake, 1 tbsp whipped topping, 1 tsp graham cracker crumbs total.



Sheet Pan Shrimp Fajitas

shrimp-sheet-pan fajitas

We love these delicious shrimp fajitas because they are baked in the oven with the usual fajita seasonings but only bake for a quick 15 mins and the flavors are sure to please any palate! Low in calories and high in protein and valuable nutrients for your bariatric lifestyle! Enjoy in confidence!


1 1/2 lbs shrimp, peeled, deveined
1 red pepper
1 yellow pepper
1 orange pepper
1 red onion
Lime wedges and cilantro for garnish
Small/mini corn tortillas for serving (approximately 8 are needed)


1 tsp cumin
1 tsp coriander
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 Tbs olive oil


*Preheat oven to 450 degrees
*Slice onions and peppers into strips for fajitas, and set aside
*In a large bowl, or on a sheet pan, toss shrimp with olive oil and seasonings
*Lay out into a single layer on sheet pan, add veggies, and toss one more time
*Bake for 8 minutes at 450 degrees.
*Broil for 2 minutes on high to slightly char veggie edges
*Serve immediately in tortillas, garnish with lime wedges and cilantro


Serving size: 2 tortillas
Calories: approximately 320
Protein: approximately 23 grams
Carbs: approximately 30 grams
Fat: approximately 8 grams

Nutrition Modifications and Estimations by Misti Gueron MS, RDN
Thank you eazypeazymealz.com!



Chicken with a skinny mushroom sauce

chicken skinny mushroom

Winner winner chicken dinner! We love this recipe because it is high in protein, low in fat and carbohydrates, super satisfying and delicious! Most mushroom sauces, or Marsala sauces, are filled with butter, cream and flour. Not this one! The white wine gives it a wonderful flavor, and as it reduces, the sauce thickens. All you need to add is a half tablespoon of whole wheat flour and you’ve got yourself a very creamy and delicious mushroom & wine reduction sauce! This is perfect for chicken but would be amazing with steak as well! Enjoy in confidence!


For the chicken:

3 chicken breasts (thin sliced so they cook faster)
1 tsp extra virgin olive oil
Salt & Pepper – sprinkle on each side of the chicken

For the sauce:

1 tsp extra virgin olive oil (to coat pan)
1 1/4 cup sliced crimini mushrooms
1 shallot – diced
1 or 2 chopped garlic cloves
1/2 cup dry white wine – I used Sauvignon Blanc
Salt & Pepper to taste
1/2 tbsp whole wheat flour
1/4 cup water
2 tsp thyme – fresh or dried

To make this gluten free, substitute whole wheat flour for g-free flour.


*Lightly coat chicken breasts with olive oil and salt and pepper. Pour 1tsp olive oil onto heated grill pan (or any pan) and cook 3-5 mins on each side until done and then set aside.
*chop shallot and garlic and saute on lightly coated pan with olive oil, add mushrooms , garlic and cook 2-3 minutes then add ½ cup wine or chx broth. Let this cook down until the wine evaporates.
*Season with salt and pepper and half tbsp whole wheat flour. Add ¼ cup water and cook down until the sauce thickens
*Pour the mushroom sauce over the chicken and top with thyme


Serves 3, serving size 1 chicken breast

Nutrition facts were not provided by author however with the leanest chicken breast and minimal low calorie ingredients it is hard to go wrong!




Chicken-and-Veggies Grilled-Garlic-and-Herb

We love this Garlic and Herb Grilled Chicken and Veggie recipe because it checks off all the boxes – quick, easy, delicious and low-carb! Enjoy in confidence!


1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 ounce package Delallo garlic and herb veggie marinade
kosher salt
1 lb asparagus (1 bunch), tough ends removed
1 medium 8 ounce zucchini, sliced 1/4-inch thick
1 medium yellow squash, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray


*Shake marinade well. Season chicken with 1/2 teaspoon salt and 2 tablespoons of the veggie herb marinade at least 1 hour, or as long as overnight.
*Marinate the veggies with the remaining marinade.
*Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
*Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), season with 3/4 teaspoon salt and black pepper and cook, turning constantly until the edges are browned, about 8 minutes. Set aside on a platter.
*Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter with the veggies and serve.


Yield: 6 servings, Serving Size: 3 oz chicken, 1 cup veggies

Calories: 290
Protein: 28.5g
Carbohydrates: 8g
Total Fat: 16g





Smoothie PB-Banana-Cacao-Green-Smoothie-550x779

We love this smoothie recipe because it is low in sugar and high in fiber and antioxidants. You will never know there is a full serving of spinach inside! Low cal and filling. Enjoy in confidence!


3/4 cup unsweetened vanilla almond milk (Almond Breeze)
1 loose cup baby spinach
2 teaspoons peanut butter
1/2 frozen ripe banana
1/3 oz (heaping tablespoon) cacao nibs (Navitas)
1 cup ice
(optional) a few drops liquid stevia


*Combine all the ingredients in a blender and blend until smooth.

Author Disclosure: This post is sponsored by Blue Diamond Almond Breeze.
I only share products I am passionate about and use in my own kitchen
on a daily basis. Author created this recipe and received compensation.


Servings: 1 • Size: 1 smoothie
Calories: 188
Protein: 6 grams
Carb: 21 grams
Fat: 11.5 grams





We love this delicious, cheesy, veggie-loaded dish! Made with strips of grilled zucchini in place of pasta and then stuffed with a basil-cheese filling, rolled up and topped with marinara and mozzarella. This dish will please any low carb loving palate! Enjoy in confidence!


2 large (14 oz each) zucchini, cut lengthwise into 12 (1/4-inch thick) slices
1/2 teaspoon kosher salt
fresh black pepper, to taste
1 cup quick marinara sauce
1 large egg
2/3 cup part skim ricotta cheese (Polly-O)
1/2 cup grated Pecorino Romano cheese, plus more for serving
1/4 cup chopped basil
1 garlic clove, minced
3/4 cup (3 oz) shredded mozzarella (Polly-O)


*Preheat the oven to 400F. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
*Cut the zucchini lengthwise, into 1/4-inch thick slices until you have a total of 12 slices about the same size. It’s easiest to do this with a mandolin. The mandolin is from OXO.
*Season both sides of the zucchini with 1/2 tsp salt and pepper, then grill on a grill pan over high heat to help dry out the zucchini, until pliable and grill marks form, but not fully cooked, about 2 minutes on each side.
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, basil, garlic, 1/8 tsp salt and 1/8 tsp pepper.
*Spread the ricotta mixture (about 1 1/2 tablespoons each) evenly onto each zucchini slice, spreading to cover.
*Roll up slices and arrange them each seam side down in the prepared dish. Top each with 1 tbsp marinara sauce and 1 tbsp mozzarella cheese and tightly cover with foil.
*Bake 20 minutes, or until the cheese is hot and melted.


Serving Size: 4 rolls
Calories: 318
Protein: 21 grams
Carbohydrates: 18.5 grams
Total Fat: 17.5 grams




Balsamic Grilled ChickenandVegetables-550x825

We love this honey balsamic grilled chicken breast and veggie dish because it is SO delicious and so good for you. You can make this all summer and nothing beats an easy summer dish made entirely on the grill so you don’t have to heat up your kitchen! Enjoy in confidence!


1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 tbsp homemade pesto (or store bought)
1 clove crushed garlic
1/4 tsp crushed red pepper flakes
juice from 1/2 lime
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tbsp raw honey
kosher salt
1 lb asparagus (1 bunch), tough ends removed
2 medium zucchini, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray


*Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.
*Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.
*Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
*Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.
*Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter, too with the veggies and pour the balsamic dressing over everything.


6 servings, Serving Size: 3 oz chicken w/ veggies
Calories: 273
Protein: 30g
Carbohydrates: 13g
Total Fat: 12g

Author Disclosure: This post has been created in partnership with Whole Foods Market. Thank you for supporting the brands that make Skinnytaste possible. All thoughts are my own.




We love these sweet treats because there’s no cooking required! Sometimes it’s the simplest things that make the best holiday snacks! Choose a deeply colored and juicy ripe melon for your best source of disease-fighting antioxidants and vitamins. Enjoy in confidence!


Fresh watermelon, sliced about 1-inch thick
You will need:
Popsicle sticks
Sharp knife


Cut watermelon into pizza shaped wedges.

Insert a knife into the center of the rind and push the stick into the hole.

Enjoy and stay cool!


Serving size approximately 1 triangle
Calories: 60-80 (depending on size)
Protein: 1.5 grams
Carbohydrate: 15-20 grams
Fat: 0.3 grams

*Estimations provided by Misti Gueron MS, RDN





One of the best ways to make shrimp is to simply roast it in the oven! We love this recipe because it comes out tender and flavorful every time and when you add delicious vegetables it becomes a ONE-pan meal! SO yummy and SO EASY…Enjoy this low-carb, high protein, bariatric friendly meal with tons of flavor and ready in just under 30 minutes!


1 pound extra large peeled and deveined, tail-off shrimp (28)
2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided
3 garlic cloves, minced
3/4 teaspoon kosher salt
1/8 teaspoon crushed red pepper (optional)
Freshly ground black pepper, to taste
Olive oil spray
2 bunches (12 ounces) broccolini, ends trimmed (12 spears)
1 cup grape tomatoes, halved
1 teaspoon chopped fresh oregano
2 tablespoons fresh lemon juice


*Preheat oven to 400 degrees.
*Place shrimp in a medium bowl with 2 teaspoons olive oil, garlic, 1/4 teaspoon salt, red pepper flakes if using and black pepper. Toss gently to coat and set aside.
*Spray a large sheet pan with olive oil spray. Place broccolini and tomatoes on the sheet pan and toss with 2 tablespoons olive oil, ½ teaspoon salt, pepper and oregano. Spread out in an even layer. Roast for 15 minutes, tossing halfway through.
*Remove sheet pan from oven and add shrimp, placing them evenly around the veggies. Roast for 8 minutes.
*Top everything with lemon juice and serve.


Yield: 4 servings, Serving Size: 7 shrimp, 3 spears broccolini plus tomatoes
Calories: 238
Protein: 26 grams
Carbohydrates: 9 grams
Total Fat: 11.5 grams





We love this delicious low calorie, high protein meal for the bariatric patient! You will be surprised how so little feels so satisfying and the nutrition profile is ideal! Move over tacos, these scallop tostadas are SO good and ready in less than 20 minutes! Enjoy in confidence!

For the Guacamole:
4 oz (1 small haas) avocado
1/4 cup diced tomato
2 tablespoon diced red onion
2 teaspoon lime juice
2 teaspoon chopped cilantro
1/2 teaspoon kosher salt
Fresh black pepper, to taste

For the Tostadas:
2 tablespoons light sour cream, thinned with 1 teaspoon fat-free milk
6 large sea scallops, (8 ounces total) side muscle removed, rinsed and pat dry
1/4 teaspoon kosher salt
Black pepper, to taste
1 teaspoon unsalted butter
1 teaspoon olive oil
2 large corn tostada shells*
*Read labels for gluten-free.

*Mash the avocado in a small bowl with the tomato, red onion, cilantro, lime juice, salt, pepper to taste.
*Season scallops with salt and black pepper. Add the butter and oil to a 12-inch skillet on high heat. Once the butter begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.
*Spoon the guacamole onto the tostada, top with scallops and drizzle with sour cream.

Yield: 2 Servings, Serving Size: 1 tostada
Calories: 296
Protein: 17g
Carbohydrates: 20g
Total Fat: 17.5g


The information presented in the blog pages of Khalili Center is for educational and informational purposes only and should not considered personal medical advice. Consult with your personal physician/care giver regarding your own personal medical care.