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Bariatric Friendly Recipes From Breakfast to Dinner

Are you struggling to find appetizing, yet nutrition-packed bariatric friendly recipes from breakfast to dinner to incorporate into your post-bariatric surgery diet? Navigating dietary changes after such an operation can be overwhelming, especially when seeking meals that are high in protein and low in sugars.

This article is a handpicked collection of satisfying recipes, all approved by our bariatric nutritionist, Karen Reyes, for their nutritional value. Dive right in and discover how delicious your journey toward improved health can truly be!

Key Takeaways

  • Eating after bariatric surgery means foods rich in protein but low in sugar and fat.
  • Bariatric vitamins, minerals, and iron are important too. They keep our bodies strong and healthy.
  • Tasty meals have lean meat such as fish, chicken, or turkey. Add fruits, and vegetables for extra vitamins.
  • Bariatric-friendly treats help cure sweet tooth without breaking the health rules. Use items like greek yogurt, berries, or protein powder.

Understanding the Bariatric Diet

Bariatric Friendly Recipes From Breakfast to Dinner

The bariatric diet is a specialized nutritional plan designed for individuals who have undergone bariatric surgery. This diet plays a pivotal role in ensuring successful weight loss post-surgery and maintaining overall health. Learn the components of this diet and understand its significance to your bariatric journey.

Importance of Protein-Rich Foods After Bariatric Surgery

Protein is the cornerstone of the bariatric diet. Consuming adequate protein ensures that you retain muscle mass while shedding excess weight. Post-surgery, the body undergoes significant stress, and protein aids in the repair and regeneration of tissues.

Why is Protein So Crucial?

  • Muscle Maintenance: As you shed pounds, it’s crucial to maintain muscle mass. Protein-rich foods ensure that while you’re losing weight, you’re primarily shedding fat and not muscle.
  • Healing Properties: Protein is vital for wound healing, especially after surgical procedures. It aids in the rapid recovery of incisions and reduces the risk of complications.
  • Daily Requirement: On average, a person requires a minimum of 60 grams of protein daily post-surgery. This can be sourced from foods like fish, eggs, lean meats, and low-fat cottage cheese. For those who struggle to meet this requirement through food alone, high-calorie protein supplements can be beneficial.
  • Potential Risks of Protein Deficiency: Insufficient protein intake can lead to delayed tissue repair, muscle loss, and prolonged recovery times.

Limiting Sugar and Fats

Post-surgery, it becomes even more vital to monitor your intake of sugars and fats. Here’s why:

  • Avoid Empty Calories: Foods high in sugar, like candies, sodas, and fruit juices, are calorie-dense but nutritionally void. They can sabotage your weight loss efforts and offer no real health benefits.
  • Digestive Concerns: High-fat foods, especially fried items, can be harder to digest after bariatric surgery. They can also contribute to unwanted weight gain.
  • Overall Health: Excessive sugar and fat intake can lead to other health issues, including heart diseases, diabetes, and more. By controlling these, you’re not just aiding your weight loss journey but also ensuring long-term health.

Role of Vitamins and Mineral Supplements

Optimize Your Health With Be Slim Healthy Living Supplements

Bariatric Multivitamins and mineral supplements are key for health after bariatric surgery. These nutrients help your body work well. Bariatric multivitamins can aid in keeping you strong and healthy post-surgery.

A high-potency bariatric multivitamin and probiotic +prebiotic is a must-have each day.

Calcium, Vitamin B12, and vitamin D are also taken daily to aid healing and growth. Calcium builds strong bones while Vitamin B12 helps make red blood cells. Too little calcium leads to weak bones; too little Vitamin B12 brings about tiredness and weakness. Most bariatric multivitamins have your needs included,, however calcium is usually taken separately if your bariatric multivitamin has iron in it. Calcium and iron should not be combined. 

Bariatric multivitamins that have iron included are a perfect choice post bariatric surgery. Iron keeps your blood rich so it can carry oxygen where needed in the body; otherwise, this may lead to anemia—a feeling of being weak or tired due to less red blood cells that bring oxygen around the body.

Taking your vitamins and minerals is like having an insurance policy—it’s there making sure everything runs smoothly such as helping fight off sickness, growing well, seeing right, aiding clotting when cut—so don’t skip out on them!

Bariatric Friendly Recipes From Breakfast to Dinner

Discover delightful and nutritious breakfast, lunch, dinner, and dessert recipes curated specifically to help you embrace a balanced post-bariatric diet. Enjoy protein-rich dishes like egg casseroles for breakfast or Grilled Tilapia with Mango Salsa for lunch.

Dive into hearty meals such as creamy cauliflower soup or chicken fajitas for dinner that promote a sense of fullness while considering your nutritional needs. Satisfy occasional sweet cravings with bariatric-friendly desserts without jeopardizing long-term health goals. Are you ready for some great bariatric recipes? Well, here we go!

Bariatric Friendly Breakfast Recipes

Eating the right breakfast is a key step to staying healthy after bariatric surgery. Patients need to watch their diet and make sure they eat balanced meals. Here are some tasty and small-portion breakfast recipes for you:

Spinach Artichoke Egg Pouches – Bariatric Recipe

Eggs give you plenty of protein. Add spinach and artichokes for more taste and vitamins.


  • 1 large egg
  • 1/4 cup fresh spinach, chopped
  • 2 tbsp canned artichoke hearts, chopped
  • 1 tbsp shredded mozzarella cheese (or a low-fat alternative)
  • 1 tbsp grated Parmesan cheese
  • Salt, to taste
  • Pepper, to taste
  • 1/2 tsp olive oil or cooking spray (for greasing)
  • Fresh herbs (e.g., parsley, chives) for garnish, optional


  • Prep the Ingredients:
    • Preheat the oven to 375°F (190°C).
    • Drain and chop the artichoke hearts into small pieces.
    • Wash and chop the spinach finely.
    • Grate the mozzarella and Parmesan cheese if not pre-shredded.
  • Prepare the Pouch:
    • Cut a large square of parchment paper, about 12×12 inches.
    • Lightly grease the center of the parchment paper with olive oil or cooking spray.
  • Assemble the Pouch:
    • Place the chopped spinach and artichoke hearts in the center of the parchment paper.
    • Create a small well in the center and crack the egg into it.
    • Sprinkle the mozzarella and Parmesan cheese over the vegetables and egg.
    • Season with salt and pepper to taste.
  • Fold the Pouch:
    • Bring the opposite corners of the parchment paper together and fold them over several times, then fold in the sides to create a sealed pouch.
  • Bake:
    • Place the pouch on a baking sheet and bake in the preheated oven for about 12-15 minutes or until the egg white is set and the yolk is still slightly runny. Adjust the baking time if you prefer a firmer yolk.
  • Serve:
    • Carefully open the pouch (be cautious of the steam), garnish with fresh herbs if desired, and enjoy your nutritious Spinach Artichoke Egg Pouch!

Low Carb Egg Roll In A Bowl – Bariatric Recipe

It’s full of lean protein and fiber-rich veggies. Easy to make, too!


  • 1 tsp Olive oil
  • 2 oz  Ground turkey (or chicken for lean protein)
  • 1 clove Garlic, minced
  • 2 tbsp  Green cabbage, shredded
  • 1 oz  Carrot, julienned or shredded
  • 2 tablespoons Low-sodium soy sauce (or tamari for gluten-free)
  • 1 teaspoon Ginger, grated
  • 1 tablespoon Green onions, chopped
  • 1 teaspoon Sesame oil
  • Salt and Pepper, to taste
  • 1 teaspoon Sesame seeds (optional, for garnish)
  • Fresh cilantro (optional, for garnish)


  • Prep Ingredients:
    • Mince the garlic, grate the ginger, shred the cabbage, julienne the carrot, and chop the green onions.
  • Cook Meat:
    • In a medium-sized skillet or wok, heat olive oil over medium heat.
    • Add the ground turkey or chicken and cook until browned, breaking it apart as it cooks.
  • Add Aromatics:
    • Add the minced garlic and grated ginger to the skillet. Stir and cook for about 1 minute until fragrant.
  • Add Vegetables:
    • Stir in the shredded cabbage and julienned carrot. Cook for another 5-7 minutes or until the vegetables are tender.
  • Flavor:
    • Pour the low-sodium soy sauce and sesame oil over the mixture. Stir well to combine all the ingredients. Adjust salt and pepper to taste.
  • Garnish & Serve:
    • Once everything is well-mixed and cooked, turn off the heat.
    • Serve the mixture in a bowl, garnished with green onions, sesame seeds, and fresh cilantro if desired.

Egg Salad – Bariatric Recipe

Mix boiled eggs with Greek yogurt instead of mayo. Serve on a slice of whole-grain bread for extra fiber.


  • 1 large egg
  • 1/4 cup non-fat Greek yogurt
  • 1/4 teaspoon Dijon mustard
  • Salt, to taste
  • Pepper, to taste
  • 1 tablespoon chopped fresh chives or green onions
  • 1 slice of whole-grain bread
  • Lettuce or spinach leaves (optional, for added freshness)
  • Paprika, for garnish (optional)


  • Boil the Eggs:
    • Place the egg in a saucepan and cover them with cold water.
    • Bring the water to a boil over medium-high heat.
    • Once boiling, reduce the heat to low and simmer the eggs for about 9-12 minutes.
    • Drain the hot water and transfer the eggs to a bowl of ice water. Let them cool for at least 5 minutes.
  • Prepare the Egg Salad Mixture:
    • Peel the cooled eggs and chop them into small pieces.
    • In a bowl, mix together the chopped eggs, Greek yogurt, and Dijon mustard.
    • Season the mixture with salt and pepper to taste.
    • Add the chopped chives or green onions and mix well.
  • Assemble the Sandwich:
    • Toast the slice of whole-grain bread to your liking.
    • If you are using lettuce or spinach, place the leaves on the toasted bread.
    • Spread the egg salad mixture evenly over the bread.
    • Garnish with a sprinkle of paprika if desired.
  • Serve and Enjoy:
    • Serve the egg salad immediately for the best flavor and texture.
    • Pair with a side of fresh vegetables or a piece of fruit for a balanced meal.

Healthy Protein Smoothie – Bariatric Recipe

Blend low-fat cottage cheese with fresh fruits. Avoid fruit juices due to high sugar content.


  • 1/4 cup low-fat cottage cheese
  • 1/2 cup mixed fresh fruits (such as berries, kiwi, and peaches), chopped
  • 1/2 cup unsweetened almond milk or any other low-calorie milk substitute
  • 1 tablespoon chia seeds (optional, for added protein and fiber)
  • A handful of spinach or kale (optional, for added nutrients)
  • Ice cubes (optional, for a colder smoothie)
  • Stevia or monk fruit sweetener to taste (optional, if additional sweetness is desired)


  • Prepare Ingredients:
    • Wash and chop your chosen fresh fruits into smaller pieces.
    • Wash the spinach or kale thoroughly if you are using them.
  • Blending:
    • In a blender, combine the low-fat cottage cheese and fresh fruits.
    • If you want to add more nutrients, add the optional spinach or kale.
    • For a smoother texture and added protein and fiber, include the optional chia seeds.
  • Add Liquid:
    • Pour in the unsweetened almond milk or your chosen milk substitute.
    • Add ice cubes if you prefer a colder smoothie.
  • Sweeten if Necessary:
    • Taste the smoothie.
    • If you prefer a sweeter taste, add stevia or monk fruit sweetener to taste and blend again until well mixed.
  • Serve:
    • Once the smoothie reaches your desired consistency, pour it into a glass and enjoy immediately.

High-Protein Pancakes – Bariatric Recipe

Use whole-grain flour and add protein powder to the batter. Serve with sliced berries on top.


  • 1/4 cup whole grain flour (such as whole wheat or spelt flour)
  • 1 scoop (around 20g) protein powder (choose a flavorless or vanilla option)
  • 1/2 teaspoon baking powder
  • 1/4 cup skim milk or unsweetened almond milk
  • 1 small egg or 2 egg whites
  • 1/2 teaspoon vanilla extract (optional)
  • 1/4 cup mixed berries (such as strawberries, blueberries, or raspberries), sliced
  • Non-stick cooking spray or a small amount of oil for greasing
  • Sugar-free syrup or a dollop of Greek yogurt for serving (optional)


  • Prepare the Batter:
    • In a mixing bowl, whisk together the whole grain flour, protein powder, and baking powder until well combined.
    • In a separate bowl, beat the egg (or egg whites) lightly, and then add the milk and vanilla extract (if using). Mix well.
    • Pour the wet ingredients into the dry ingredients and stir just until combined. Be careful not to overmix, as this could make the pancakes tough.
  • Cook the Pancakes:
    • Heat a non-stick skillet or griddle over medium heat and lightly grease it with non-stick cooking spray or a small amount of oil.
    • Pour the batter onto the skillet to form a pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown and cooked through.
  • Serve:
    • Place the pancake on a plate and top with the sliced mixed berries.
    • If desired, serve with a drizzle of sugar-free syrup or a dollop of Greek yogurt on top for extra protein and flavor.
    • Enjoy!

Greek Yogurt Parfait – Bariatric Recipe

Layer Greek yogurt, nuts, and fruit in a cup or bowl.


  • 1/2 cup  non-fat, unsweetened Greek Yogurt
  • 1 tablespoon (15g) nuts (such as almonds or walnuts), chopped
  • 1/4 cup (35g) mixed berries (such as strawberries, blueberries, and raspberries)
  • 1 teaspoon (5g) chia seeds (optional for extra fiber)
  • A drizzle of honey or a sprinkle of stevia for sweetness (optional)


  • Prepare Ingredients:
  • Wash and pat dry the mixed berries.
  • Roughly chop the nuts into smaller pieces.
  • If you’re using strawberries, hull and slice them into smaller pieces.
  • Layer the Parfait:
    • Start with a layer of Greek yogurt at the bottom of the cup or bowl.
    • Add a small layer of chopped nuts on top of the yogurt.
    • Add a layer of mixed berries on top of the nuts.
  • Repeat the Layers:
    • Repeat the layering process until the cup or bowl is filled, generally, 2 layers are enough for a serving size of one.
    • Finish off the parfait with a final layer of Greek yogurt on top.
  • Garnish:
    • If desired, garnish the top layer with a few additional berries, a sprinkle of chia seeds, and a drizzle of honey or a sprinkle of stevia for added sweetness.
  • Serve Immediately:
    • Enjoy the parfait immediately, or refrigerate for up to an hour before consuming.

Bariatric Friendly Lunch and Dinner Recipes

Eating well after bariatric surgery is easy with these great lunch and dinner recipes. You can stay full and fit at the same time!

Tasty Grilled Tilapia with Mango Salsa – Bariatric Recipe

This dish is high in protein and low in fat. Plus, it’s fast to make.

Ingredients For Tilapia:

  • 1/2 Tilapia filet (around 2 oz.)
  • 1 teaspoon olive oil
  • Salt, to taste
  • Pepper, to taste
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon ground cumin
  • Fresh lime juice from 1/2 lime

Ingredients For Mango Salsa:

  • 1/4 ripe mango, peeled, pitted, and diced
  • 1/4 red bell pepper, finely chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon fresh cilantro, chopped
  • Fresh lime juice from 1/2 lime
  • Salt, to taste


  • Prepare the Mango Salsa:
    • In a mixing bowl, combine diced mango, chopped red bell pepper, red onion, and cilantro.
    • Squeeze the juice from half a lime over the mixture.
    • Add salt to taste and mix well.
    • Let the salsa sit in the refrigerator to allow the flavors to meld together while you prepare the tilapia.
  • Season the Tilapia:
    • Pat the tilapia filet dry with paper towels.
    • Drizzle olive oil over the filet.
    • In a small bowl, mix together salt, pepper, garlic powder, paprika, and cumin.
    • Sprinkle the seasoning mix evenly over both sides of the tilapia filet.
    • Squeeze the juice from the other half of the lime over the seasoned filet.
  • Grill the Tilapia:
    • Preheat the grill to medium-high heat.
    • Place the tilapia filet on the grill.
    • Grill for 2-3 minutes on each side or until the fish is opaque and flakes easily with a fork.
  • Serve:
    • Once the tilapia is cooked, remove it from the grill.
    • Place it on a serving plate.
    • Top the grilled tilapia with a generous serving of the chilled mango salsa.

Creamy Cauliflower Soup – Bariatric Recipe

This soup tastes good, fills you up, and adds much-needed calcium to your diet.


  • 1 cup cauliflower florets (cut into small pieces)
  • 1/2 cup low-sodium chicken or vegetable broth
  • 1/4 cup unsweetened almond milk
  • 1 clove garlic (minced)
  • 1 tsp olive oil
  • Salt (to taste, be cautious)
  • Pepper (to taste)
  • 1 tbsp grated Parmesan cheese (optional, for added calcium)
  • Fresh parsley (for garnish)
  • A pinch of nutmeg (optional)


  • Prepare Ingredients:
    • Wash the cauliflower florets thoroughly and chop them into small pieces.
    • Mince the garlic clove.
  • Cook Cauliflower:
    • In a small pot, heat the olive oil over medium heat.
    • Add the minced garlic and sauté for about 30 seconds until fragrant.
    • Add the cauliflower florets to the pot and stir to coat them with the garlic and oil.
    • Cook for 2-3 minutes, stirring occasionally.
  • Add Broth:
    • Pour in the low-sodium chicken or vegetable broth.
    • Bring the mixture to a boil, then reduce the heat to low and simmer for about 10-15 minutes or until the cauliflower is tender.
  • Blend the Soup:
    • Once the cauliflower is tender, carefully transfer the mixture to a blender.
    • Blend on high until smooth and creamy. Be cautious, and ensure the lid is secure to avoid splatter.
  • Add Milk and Seasonings:
    • Return the blended soup to the pot and place it back on low heat.
    • Stir in the unsweetened almond milk.
    • Season with a pinch of salt, pepper, and nutmeg (if using). Stir well.
  • Garnish and Serve:
    • Once the soup is well mixed and heated through, pour it into a bowl.
    • Sprinkle with grated Parmesan cheese (if using) and garnish with fresh parsley.
    • Enjoy your delicious and nutritious Creamy Cauliflower Soup!

Hasselback Chicken – Bariatric Recipe

Packed with protein, this tasty chicken dish keeps you full for hours.


  • 2 oz boneless, skinless chicken breast
  • 1/4 cup low-fat ricotta cheese
  • 1 tablespoon grated Parmesan cheese
  • 1/2 cup fresh spinach, finely chopped
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Fresh parsley, for garnish (optional)


  • Preheat the Oven:
    • Preheat your oven to 400°F (200°C).
  • Prepare Chicken Breast:
    • Place the chicken breast on a cutting board. Using a sharp knife, make slits across the chicken breast about 1/2 inch apart, ensuring not to cut all the way through.
    • Season the chicken breast on both sides with salt, pepper, garlic powder, onion powder, and smoked paprika.
  • Prepare Filling:
    • In a small bowl, mix together the low-fat ricotta cheese, grated Parmesan cheese, and chopped spinach. Season with a pinch of salt and pepper.
  • Stuff the Chicken:
    • Carefully stuff each slit of the chicken breast with the cheese and spinach mixture.
  • Bake the Chicken:
    • Place the stuffed chicken breast on a baking tray lined with parchment paper.
    • Drizzle olive oil and balsamic vinegar over the chicken.
    • Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
  • Garnish and Serve:
    • Once cooked, remove the chicken from the oven and let it rest for a few minutes.
    • Garnish with fresh parsley, if desired, and serve warm.

Sheet Pan-Baked Tilapia – Bariatric Recipe

Another protein-rich option, this meal works well for both lunch and dinner.


  • 2 oz  tilapia filet
  • 1/4 cup mixed bell peppers, sliced
  • 1/4 cup cherry tomatoes, halved
  • 1/4 small red onion, sliced
  • 1 tbsp olive oil
  • 1/2 lemon, juiced
  • 1 tsp fresh parsley, chopped
  • Salt and pepper, to taste
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder


  • Preheat Oven: 
    • Preheat your oven to 400°F (200°C).
  • Prepare Vegetables: 
    • On a sheet pan, toss the sliced bell peppers, halved cherry tomatoes, and sliced red onion with half of the olive oil. Season with a pinch of salt and pepper.
  • Season Tilapia: 
    • Pat the tilapia filet dry with a paper towel and place it in the center of the sheet pan, surrounded by the vegetables. 
    • Drizzle the remaining olive oil over the filet. 
    • Season with salt, pepper, paprika, and garlic powder.
  • Bake: 
    • Place the sheet pan in the preheated oven and bake for about 12-15 minutes, or until the tilapia flakes easily with a fork and the vegetables are tender.
  • Add Lemon Juice & Parsley: 
    • Once out of the oven, drizzle fresh lemon juice over the tilapia and vegetables.
    • Garnish with chopped parsley.
  • Serve: 
    • Serve the baked tilapia with the roasted vegetables on a plate. 
    • Enjoy your nutritious and protein-rich meal!

High Protein Taco Soup Chicken – Bariatric Recipe

This soup is warm, hearty, and packed with protein.


  • 2 oz cooked, shredded chicken breast
  • 1 cup low-sodium chicken broth
  • 1/4 cup black beans, rinsed and drained
  • 1/4 cup diced tomatoes (fresh or canned, no added salt)
  • 1 tbsp diced onions
  • 1/2 tsp minced garlic
  • 1/4 cup diced bell peppers (any color)
  • 1 tbsp fresh cilantro, chopped
  • 1/2 tsp ground cumin
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • Salt and pepper to taste
  • 1 tbsp plain Greek yogurt (optional, for garnish)
  • 1 tbsp avocado, diced (optional, for garnish)
  • 1 lime wedge (optional, for garnish)


  • Prepare Ingredients:
    • Cook and shred the chicken breast.
    • Rinse and drain the black beans.
    • Dice the tomatoes, onions, bell peppers, and avocado.
    • Chop the cilantro.
    • Mince the garlic.
  • Cook Vegetables:
    • In a medium saucepan, add a small amount of water or broth.
    • Sauté the onions, garlic, and bell peppers over medium heat until they are softened, about 3-5 minutes.
  • Add Spices:
    • Add ground cumin, chili powder, and paprika to the saucepan.
    • Stir well and let the spices cook for about a minute to release their flavors.
  • Add Broth and Main Ingredients:
    • Pour in the low-sodium chicken broth.
    • Add the shredded chicken, black beans, and diced tomatoes.
    • Bring the mixture to a simmer.
  • Simmer:
    • Let the soup simmer for about 15-20 minutes, allowing the flavors to meld together.
  • Season and Garnish:
    • Season the soup with salt and pepper according to taste.
    • Once off the heat, stir in the fresh chopped cilantro.
    • Serve the soup in a bowl, garnished with a dollop of Greek yogurt, diced avocado, and a lime wedge on the side, if desired.

Stuffed Bell Pepper With Ground Turkey- Bariatric Recipe

Stuffed bell peppers with ground turkey make a great meal. 


  • 1/2 large bell pepper (any color)
  • 2 oz ground turkey (lean)
  • 1/4 cup cooked quinoa  or black beans
  • 1/4 cup diced tomatoes (canned or fresh, no added salt)
  • 1/4 cup finely chopped spinach
  • 1 tablespoon finely chopped onion
  • 1 garlic clove, minced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Salt and pepper, to taste
  • 1 tablespoon shredded low-fat cheese (optional)
  • Fresh cilantro or parsley for garnish (optional)


  • Preparation:
    • Preheat the oven to 375°F (190°C).
    • Wash the bell pepper and cut the top off. Remove the seeds and membranes.
    • In a mixing bowl, combine the ground turkey, cooked quinoa or beans,, diced tomatoes,, spinach, onion, garlic, cumin, smoked paprika, salt, and pepper. Mix well.
  • Cooking the Filling:
    • In a non-stick skillet, cook the turkey mixture over medium heat until the turkey is fully cooked and the vegetables are tender, about 5-7 minutes.
  • Stuffing the Pepper:
    • Place the bell pepper in a baking dish.
    • Spoon the turkey mixture into the bell pepper, pressing down gently to pack the mixture.
  • Baking:
    • If using cheese, sprinkle it on top of the stuffed pepper.
    • Bake in the preheated oven for about 25-30 minutes, or until the pepper is tender and the filling is heated through.
  • Serving:
    • Remove the stuffed pepper from the oven and let it cool for a few minutes.
    • Garnish with fresh cilantro or parsley, if desired.
    • Serve warm.

Bariatric Friendly Dessert Recipes

Eating sweet treats is still possible even after bariatric surgery. Here are some bariatric-friendly dessert recipes you can enjoy.

Banana Nut Protein Muffins – Bariatric Recipe

These are packed with protein and sweet taste. You need bananas, eggs, vanilla protein powder, almond flour, baking soda and walnuts.


  • 1/2 ripe banana, mashed
  • 1 large egg
  • 1 scoop (around 30g) vanilla protein powder
  • ¼ cup almond flour
  • ½ tsp baking soda
  • 1 tbsp chopped walnuts
  • Optional: A pinch of cinnamon or nutmeg for added flavor
  • Non-stick cooking spray or muffin liners


  • Preheat Oven:
    • Preheat your oven to 350°F (180°C).
  • Prepare Muffin Tin:
    • Spray a single muffin cup with non-stick cooking spray or line it with a muffin liner.
  • Mix Wet Ingredients:
    • In a mixing bowl, mash the ripe banana with a fork until it’s mostly smooth.
    • Crack the egg into the bowl with the banana and mix well.
  • Add Dry Ingredients:
    • Add the scoop of vanilla protein powder, almond flour, and baking soda to the bowl.
    • Optional: Add a pinch of cinnamon or nutmeg if you like.
    • Mix until all the ingredients are well combined. Be careful not to overmix.
  • Add Walnuts:
    • Fold the chopped walnuts into the batter.
  • Fill Muffin Tin:
    • Pour the batter into the prepared muffin cup.
  • Bake:
    • Place the muffin tin in the preheated oven.
    • Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
  • Cool and Serve:
    • Allow the muffin to cool in the tin for a few minutes before transferring to a wire rack to cool completely.
    • Once cooled, enjoy your nutritious Banana Nut Protein Muffin!

Chocolate Protein Pudding – Bariatric Recipe

This pudding uses a sugar-free instant mix and milk. Add in a protein powder for extra nutrients.


  • 1 packet Sugar-Free Instant Chocolate Pudding Mix (serving size that makes about 1/2 cup of prepared pudding)
  • 3/4 cup Skim Milk or Almond Milk (unsweetened)
  • 1 scoop Protein Powder (preferably unflavored or chocolate, about 20-25g protein)
  • Optional: A pinch of Stevia or Monk fruit sweetener, if additional sweetness is desired.
  • Optional: A dollop of light whipped cream or Greek yogurt for garnish.


  • Prepare the Pudding Mix:
    • In a mixing bowl, combine the sugar-free instant chocolate pudding mix and skim or almond milk.
    • Whisk the mixture for about 2 minutes or until it begins to thicken.
  • Add Protein Powder:
    • Once the pudding starts to thicken, add in the scoop of protein powder.
    • Continue to whisk the mixture until the protein powder is fully incorporated and the mixture is smooth.
  • Chill:
    • Once mixed, transfer the pudding to a serving bowl or glass.
    • Place the pudding in the refrigerator and chill for at least 5-10 minutes, or until it reaches the desired consistency.
  • Garnish and Serve:
    • If desired, garnish the pudding with a dollop of light whipped cream or Greek yogurt before serving.

Greek Yogurt with Berries – Bariatric Recipe

A simple snack of low-fat Greek yogurt topped with fresh berries gives you protein and fruit nutrients.


  • 1/2 cup Low-Fat Greek Yogurt
  • 1/4 cup Mixed Berries (such as blueberries, strawberries, and raspberries)
  • 1 tbsp Chia Seeds (optional, for added fiber and nutrients)
  • 1 tsp sugar-free sweetener (optional, depending on individual dietary needs)
  • 1 tsp Sliced Almonds (optional, for added crunch and nutrients)
  • Fresh Mint Leaves (for garnish, optional)


  • Prep Berries:
    • If using strawberries, remove the stems and chop them into smaller pieces.
    • Ensure the berries are clean and dry.
  • Assemble the Snack:
    • In a serving bowl, place the 1/2 cup of low-fat Greek yogurt.
    • Top the yogurt with the 1/4 cup of mixed berries, arranging them evenly.
    • If using, sprinkle 1 tbsp of chia seeds over the berries for added fiber.
  • Add Sweetness and Crunch:
    • If you desire a bit more sweetness, drizzle 1 tsp of honey or your preferred sugar-free sweetener over the top. Adjust according to your taste and dietary restrictions.
    • For added texture, sprinkle 1 tsp of sliced almonds on top.
  • Garnish and Serve:
    • Garnish with fresh mint leaves for a refreshing touch, if desired.
    • Enjoy your nutrient-rich, protein-packed Greek Yogurt with Berries immediately, or refrigerate for later use!

Pumpkin Spice Shake – Bariatric Recipe

Blend pumpkin puree, milk, protein powder, pumpkin spice, and ice cubes together for a refreshing treat.


  • 1/4 cup Pumpkin Puree (unsweetened)
  • 1 cup Skim Milk or Unsweetened Almond Milk
  • 1 scoop (approx. 20-25g) Vanilla or Unflavored Protein Powder (whey, soy, or plant-based, depending on dietary restrictions or preferences)
  • 1/2 tsp Pumpkin Pie Spice
  • 5-6 Ice Cubes
  • Optional: Stevia or another sugar substitute to taste
  • Optional: a pinch of Nutmeg or Cinnamon for extra flavor


  • Prepare Ingredients:
    • Measure out the pumpkin puree, milk, protein powder, and pumpkin pie spice.
    • Have the ice cubes ready.
  • Blend:
    • In a blender, combine the pumpkin puree, milk, protein powder, and pumpkin pie spice.
    • Add the ice cubes.
    • Blend on high until the mixture is smooth and the ice cubes are completely crushed.
  • Taste and Adjust:

Taste the shake.

  • If desired, add a sugar substitute like Stevia for additional sweetness and blend again to mix.
  • For an extra hint of flavor, sprinkle a pinch of nutmeg or cinnamon on top.
  • Serve Immediately:
    • Pour the shake into a glass and enjoy immediately while it is still cold and frothy.

Apple Cinnamon Oatmeal Cookies – Bariatric Recipe

Use oats, apple pieces, cinnamon, and stevia to make these healthy cookies.


  • ¼  cup rolled oats
  • 1 small apple, peeled, cored, and finely diced
  • ½ teaspoon cinnamon
  • 1 tablespoon stevia
  • 1 tablespoon unsweetened applesauce
  • 1 egg white
  • ¼ teaspoon baking powder
  • A pinch of salt
  • ¼ teaspoon vanilla extract (optional)


  • Preheat the Oven:
    • Preheat your oven to 350°F (180°C).
    • Line a baking sheet with parchment paper.
  • Prepare the Apple:
    • Peel, core, and finely dice the apple into small pieces.
  • Mix Dry Ingredients:
    • In a bowl, mix together the rolled oats, cinnamon, baking powder, and a pinch of salt.
  • Combine Wet Ingredients:
    • In another bowl, whisk together the egg white, stevia, applesauce, and vanilla extract if using, until well combined.
  • Combine Wet and Dry Ingredients:
    • Add the wet ingredients to the dry ingredients.
    • Mix until well combined.
  • Add Apple Pieces:
    • Fold in the diced apple pieces.
  • Form the Cookie:
    • Scoop the mixture onto the prepared baking sheet, forming a cookie shape.
  • Bake:
    • Bake in the preheated oven for 12-15 minutes or until the edges are golden brown.
  • Cool and Serve:
    • Allow the cookie to cool on the baking sheet for a few minutes before transferring it to a wire rack to cool completely.
    • Enjoy your healthy apple cinnamon oatmeal cookie!

Protein Jello Bites –  Bariatric Recipe

A gelatin mix of your choice becomes a filling snack by adding unflavored protein powder.


  • 1 package (0.3 oz) Sugar-Free Jello (any flavor of your choice)
  • 1 scoop (around 20-25g) Unflavored Protein Powder (whey or plant-based)
  • 1 cup boiling water
  • 1 cup cold water
  • Non-stick cooking spray


  • Prepare the Mold:
    • Lightly spray a silicone mold or an ice cube tray with non-stick cooking spray. Wipe off the excess spray with a paper towel.
  • Mix Gelatin and Protein Powder:
    • In a mixing bowl, combine the sugar-free Jello powder and unflavored protein powder. Mix well to prevent any lumps.
  • Add Boiling Water:
    • Pour 1 cup of boiling water into the bowl, stirring continuously until the mixture is fully dissolved. This should take about 2 minutes.
  • Add Cold Water:
    • Slowly add 1 cup of cold water to the mixture, stirring well to combine.
  • Pour into Molds:
    • Carefully pour the mixture into the prepared molds or ice cube tray.
  • Refrigerate:
    • Place the molds in the refrigerator for at least 2 hours, or until the Jello bites are set and firm.
  • Unmold and Serve:
    • Once set, carefully pop the Protein Jello Bites out of the molds and enjoy!

Trying new recipes after bariatric surgery can be fun. These meals will help you stay full and get the right nutrients at the same time. You might find these dishes become some of your favorites.

Don’t forget to try every meal, snack, or dessert! Have a favorite recipe, post in the comments below!


1. What should my diet be like after bariatric surgery?

After bariatric surgery, lean proteins are a must for nutrition needs. High-protein foods, such as poultry or salmon ceviche can help support muscle mass preservation.

2. How important are vitamins in the post-bariatric surgery diet?

Post-bariatric patients need bariatric supplements due to malabsorption risks that might cause deficiencies such as vitamin B deficiency or calcium with vitamin D deficiency.

3. How can I avoid snacking between meals after my bariatric surgery?

You can make healthy eating habits by focusing on your meal portions and avoiding high-sugar and fat foods, snacks, sweets, and candies.

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