10+ Bariatric Recipes for Easy and Delicious Weight Loss Meals

Bariatric recipes help support your health after weight-loss surgery. These meals focus on balanced nutrition, so you get what you need without overdoing it.

They make it easier for you to enjoy tasty food that fits your unique diet and supports your recovery.

Finding the right recipes can feel like a pain, honestly. But having simple, healthy options does help keep you on track.

Whether you’re just starting out with bariatric eating or you’re hunting for something new, these recipes might spark some ideas. Let’s dive in.

1) Grilled Mustard Chicken

Grilled mustard chicken is a no-fuss, tasty dish for a bariatric diet. The mustard brings a punch of flavor without piling on calories.

You marinate the chicken in a mix of mustard, honey, and a little olive oil. It keeps things juicy and adds a nice tang.

Grill the chicken until it hits 165°F (74°C) inside. That way, you know it’s safe and cooked through.

Ingredients

• 4 skinless, boneless chicken breasts
• ⅓ cup Dijon mustard
• ¼ cup honey
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Mix mustard, honey, and olive oil in a bowl.
2. Coat chicken breasts with the marinade and let sit for at least 30 minutes.
3. Preheat grill to medium-high heat.
4. Grill chicken 6-8 minutes per side, until 165°F (74°C).
5. Remove and let rest before serving.

2) Sweet Potato Turkey Chili

Sweet Potato Turkey Chili is filling but gentle on your stomach. The sweet potatoes offer natural sweetness and fiber without being tough to digest.

Just toss everything in a slow cooker—ground turkey, diced sweet potatoes, tomatoes, and spices. The flavors meld together while you go about your day.

You can adjust the spices or toss in beans for more fiber if you want. It’s an easy way to get protein and veggies in one bowl.

Ingredients:

• 1 lb (450g) ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 small onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste

Cooking Instructions:

1. Add tomatoes to the crock pot first.
2. Layer ground turkey, sweet potatoes, onion, bell pepper, and garlic on top.
3. Pour chicken broth over ingredients.
4. Sprinkle chili powder, cumin, salt, and pepper evenly.
5. Cook on low for 6-8 hours or on high for 3-4 hours until turkey is cooked and sweet potatoes are tender.
6. Stir before serving.

3) Air Fryer Brussels Sprouts

Air fryer Brussels sprouts are quick, simple, and honestly pretty addictive. They crisp up on the outside and stay tender inside.

Just use a little oil and whatever seasonings you’re into. Cut the sprouts in halves or quarters so they cook evenly.

Toss them with olive oil and a pinch of salt before air frying. If you want to jazz things up, add garlic or Parmesan after cooking.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt to taste
• Optional: minced garlic or grated Parmesan cheese

Cooking Instructions:

1. Preheat the air fryer to 375°F (190°C).
2. Toss Brussels sprouts with olive oil and salt.
3. Place them in the air fryer basket in a single layer.
4. Cook for 15 minutes, shaking the basket halfway through.
5. Add optional garlic or Parmesan after cooking, if desired.

4) Asian Lettuce Wraps

Asian lettuce wraps are fresh, light, and full of flavor. You swap out bread for crisp lettuce leaves, which keeps carbs down.

Fill them with seasoned ground chicken or turkey, garlic, ginger, and fresh veggies. Shredded carrots and scallions add crunch, and a drizzle of sauce ties it all together.

These wraps are quick to make, perfect for lunch or dinner. They remind me of those restaurant favorites, but way healthier.

Ingredients:

• 1 lb ground chicken or 85% lean turkey
• 2 tsp minced garlic
• 2 tsp minced fresh ginger
• 1 cup chopped scallions
• 1 cup shredded carrots
• 1 head iceberg or butter lettuce, separated into leaves
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil (optional)

Cooking Instructions:

1. Heat a pan over medium heat (about 350°F / 175°C).
2. Add sesame oil, garlic, and ginger; cook until fragrant.
3. Add ground chicken or turkey and cook until no longer pink.
4. Stir in scallions, carrots, and soy sauce; cook 2 more minutes.
5. Spoon the mixture into lettuce leaves.
6. Serve immediately and enjoy your fresh wraps!

For more tips, see Asian Chicken Lettuce Wraps.

5) Lime Basil Grilled Chicken

Lime basil grilled chicken is bright and flavorful. The lime juice and basil give it a fresh kick without adding calories.

Marinate chicken breasts in lime juice, olive oil, garlic, and basil. It keeps the meat juicy and packed with flavor.

Grill at medium-high heat for a nice char. This one’s great for dinner or meal prep—super convenient.

Ingredients

• 4 boneless, skinless chicken breasts
• ¼ cup lime juice
• 2 tablespoons olive oil
• 1 tablespoon dried or fresh basil
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Pound the chicken to even thickness.
2. Mix lime juice, olive oil, basil, garlic, salt, and pepper in a bowl.
3. Marinate chicken in this mixture for at least 30 minutes.
4. Preheat grill to medium-high (about 400°F / 200°C).
5. Grill chicken for 6-7 minutes per side until cooked through.
6. Let rest for a few minutes before serving.

6) Avocado and Greek Yogurt Dip

This avocado and Greek yogurt dip is creamy and super easy to whip up. It’s a solid snack or a spread for sandwiches and tacos.

Greek yogurt brings a smooth texture and protein, while avocado gives you those healthy fats. Fresh cilantro and lime juice add a zesty, refreshing flavor.

Serve it with veggies, whole-grain crackers, or as a sauce for grilled chicken. Honestly, it comes together in just a few minutes.

Ingredients

• 2 ripe avocados
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup fresh cilantro leaves
• Juice of 1 lime
• 1 clove garlic, minced
• Salt to taste

Cooking Instructions

1. Cut the avocados in half, remove the pits, and scoop out the flesh.
2. Add avocado, Greek yogurt, cilantro, lime juice, and garlic to a blender or food processor.
3. Blend until smooth and creamy.
4. Add salt to taste and blend briefly again.
5. Chill for 10 minutes before serving if you like it cold.

Learn more about this dip on Cup of Zest.

7) Bamboo Shoots and Water Chestnuts Stir-Fry

This stir-fry brings crunch and flavor to your bariatric meal plan. Bamboo shoots and water chestnuts give it a fresh, crisp bite that pairs well with chicken or tofu.

Just season with soy sauce, garlic, and a bit of hoisin or hot pepper sauce. Stir everything together in a hot pan for a few minutes and you’re done.

Ingredients:

• 1 cup bamboo shoots (sliced)
• 1 cup water chestnuts (sliced)
• 1/2 lb cooked chicken or tofu (diced)
• 1 tablespoon soy sauce
• 1 teaspoon hoisin sauce
• 1 clove garlic (minced)
• 1 teaspoon hot pepper sauce (optional)
• 1 tablespoon oil

Cooking Instructions:

1. Heat oil in a wok or large skillet over medium heat (about 350°F/175°C).
2. Add garlic and stir for 30 seconds until fragrant.
3. Add chicken or tofu, bamboo shoots, and water chestnuts. Stir-fry for 2-3 minutes.
4. Stir in soy sauce, hoisin sauce, and hot pepper sauce if using. Cook for 1 more minute.
5. Serve warm.

8) High-Protein Egg Muffins

Egg muffins are a lifesaver when you need a quick, protein-packed meal. Toss in veggies like spinach, bell peppers, and mushrooms for extra flavor and nutrition.

They’re easy to make ahead and reheat well, which is perfect for busy mornings. Add some low-fat cottage cheese or ham if you want more protein.

Bake these at 350°F (175°C) for about 20 minutes until they’re firm and cooked through.

Ingredients

• 4 large eggs
• 1/2 cup low-fat cottage cheese
• 1/2 cup chopped spinach
• 1/4 cup chopped bell peppers
• 1/4 cup chopped mushrooms

Cooking Instructions

1. Preheat your oven to 350°F (175°C).

2. Grab a bowl and whisk the eggs with the cottage cheese.

3. Stir in the spinach, peppers, and mushrooms.

4. Pour that mixture into the muffin tin cups.

5. Bake for about 20 minutes, or until the muffins look set.

6. Let them cool just a bit before you try to pop them out of the tin.

For more ideas, check out bariatric-friendly egg muffins.

9) Low-Carb Zucchini Noodles

Zucchini noodles are honestly a fantastic low-carb swap for pasta. They’re light, easy on the stomach, and you can use them in place of spaghetti without much fuss.

You can grill, bake, or just toss them fresh with whatever protein you like. If you want something simple and healthy, this dish hits the spot.

Bake zucchini noodles with olive oil, salt, and pepper for about 10 minutes at 400°F (205°C).
That softens them up just right.

Top the noodles with grilled chicken or turkey meatballs if you’re after a protein boost.
Pairing zucchini noodles with lean proteins and light sauces keeps things balanced and filling.

Ingredients

• 2 medium zucchinis, spiralized
• 1 tablespoon olive oil
• Salt and pepper to taste
• 4 oz grilled chicken or turkey meatballs

Cooking Instructions

1. Preheat the oven to 400°F (205°C).

2. Toss the zucchini noodles with olive oil, salt, and pepper.

3. Spread the noodles out on a baking sheet.

4. Bake for 10 minutes.

5. Serve them up with grilled chicken or turkey meatballs.

10) Turkey Meatballs with Marinara

Turkey meatballs really make a solid option for bariatric meals. They’re lean, easy to digest, and you get a lot of flavor for not a lot of calories.

Serve them with marinara sauce for a little extra kick.
No breadcrumbs needed—just simple ingredients.

You can eat them on their own or throw them over zoodles if you want to keep things low-carb.
The marinara brings a fresh, tangy flavor that goes perfectly with turkey.

Ingredients

• 1 lb ground turkey
• 1 egg
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/4 cup chopped parsley
• Salt and pepper to taste
• 1 cup marinara sauce

Cooking Instructions

1. Preheat your oven to 375°F (190°C).

2. Toss turkey, egg, cheese, garlic, parsley, salt, and pepper together in a bowl.

3. Roll the mixture into small balls.
   Place them on a baking sheet.

4. Bake for 20 minutes.
   The meatballs should be cooked through.

5. Pour marinara sauce into a pan and heat it up.

6. Drop the baked meatballs into the warm sauce.
   Let them simmer for about 5 minutes.

7. Serve the meatballs warm.
   They’re great on their own or with zoodles—totally your call.

If you’re curious for more, check out turkey meatballs with marinara ideas at WakeMed.