Planning healthy meals that work with your bariatric diet can be tough. You need these bariatric recipes in your life!

Traditionally we find ourselves in one of these two boats:

Tasty, but unhealthy OR

Healthy, but not tasty

Try our alternative: Tasty and healthy

Have your bariatric meals left you unsatisfied? The dietary restriction that comes with being a bariatric patient can be frustrating to put it lightly. What if you didn’t have to sacrifice the foods you love or your weight loss progress?

At it’s most basic level, weight loss is a numbers game. If we are regularly in a calorie surplus (consuming more calories than our bodies burn) we gain weight, if we eat fewer calories than we burn we lose weight. It really is that simple. Then why can it be so hard to lose weight on a consistent basis?

Effective meal preparation and portion control solve this problem altogether. If you want guilt-free, delicious and portion-controlled meals that work with any meal plan you need to try these recipes!

Get exactly the nutrition you need, in exactly the serving sizes you need

One thing that makes cooking in bulk or one-pot recipes (like in a crockpot or a casserole) difficult for meal-planning is that the number of servings isn’t exact. Calculating the calories per serving requires busting out a spreadsheet just to get your calories and macro numbers. Then you have to measure that quantity out every time you get a serving. Not ideal.

Each recipe in this article yields individually packaged single servings, which makes portion control as simple as it can be. You can make an entire batch and save the rest for days and enjoy stress-free, delicious meal-planning.

Chicken, Bacon and Ranch Wonton Cupcakes

This recipe brings all of your favorite flavors together in a tight, organized package. Who says you can’t enjoy the perfectly married flavor of bacon and ranch while losing weight? Light ranch seasoning, bacon and lean chicken breast make this an unbeatable option for healthy eating. Makes 12 Wonton Cups.

NUTRITION INFORMATION PER CUP:

152 calories | 10 g carbs | 6 g fat | 14 g protein INGREDIENTS

1 lb uncooked boneless, skinless chicken breasts

1 tablespoon ranch seasoning

2 teaspoons canola oil

5 slices center cut bacon, cooked crisp and chopped

¾ cup yogurt-based ranch dressing (such as Bolthouse Farms)

24 wonton wrappers

4 oz 2% shredded sharp cheddar DIRECTIONS:

Preheat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside. Place the uncooked chicken strips into a Ziploc bag and sprinkle with the ranch seasoning. Seal the bag and shake/massage until the chicken is coated with the seasoning. Bring the canola oil over medium heat in a medium-sized skillet. When the oil is hot, add the chicken pieces and stir them around to coat with oil. Arrange them into a single layer and cook for 5-7 minutes, flipping occasionally, until the chicken strips are cooked through. Remove the chicken to a cutting board and chop into small pieces. Place the chopped chicken into a mixing bowl and stir in the chopped bacon and ranch dressing until well combined. Push a wonton wrapper into the bottom of each of the sprayed cups in the muffin tin. Using about half of the chicken mixture, spoon evenly into the wonton wrappers. Sprinkle about half of the shredded cheddar evenly over the top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining chicken mixture and shredded cheddar. Bake for 18-20 minutes until the wontons are golden brown and the contents are heated through. Remove the muffin tin from the oven and allow to cool for 2-3 minutes before removing from the tin GET THE RECIPE

Sesame Chicken Wonton Cups

If Asian fusion in a crispy package isn’t enough to get you excited then we have a bigger problem on our hands. Chicken doesn’t have to be boring and bland. Don’t forget the sesame seeds and the cilantro to really make this one stand out! Makes 24 Wonton Cups.

NUTRITION INFORMATION PER CUPCAKE:

152 calories | 10 g carbs | 6 g fat | 14 g protein INGREDIENTS

8 ounces boneless, skinless chicken breast

cooking spray

24 wonton wrappers, about 6 oz.

2 tablespoons tahini

2 tablespoons soy sauce or tamari sauce

2 tablespoons maple syrup

2 tablespoons mayonnaise

½ cup thinly sliced snow peas

½ cup shredded carrot

½ cup thinly sliced scallions

2 tablespoons chopped basil and/or cilantro

black sesame seeds for garnish, optional DIRECTIONS: Place chicken breast in a medium skillet and cover with cold tap water. Place over high heat and bring to a simmer. Reduce heat to maintain a gentle simmer and cook until the chicken is no longer pink in the center and cooked through, 8 to 12 minutes, depending on thickness of the meat. Remove the chicken and let cool. Cut chicken into small cubes. Meanwhile, Preheat oven to 350°F. Coat two 12-cup mini-muffin tins with cooking spray. Cut corners off wonton wrappers to make an octagonal shape. Gently press wrapper down into each cup. Lightly spritz wrappers with cooking spray. Transfer the pans to the oven and bake until the wrappers are starting to turn golden brown and are crispy and bubbling, 10 to 14 minutes. Let cool completely. Whisk tahini, soy or tamari, maple syrup and mayonnaise in a medium bowl until smooth. Stir in the chicken and refrigerate until cold, 40 minutes to 1 hour. Stir snow peas, carrots, scallions and herbs into chicken mixture. Divide chicken salad among wonton cups, about 2 scant tablespoons each. Garnish with sesame seeds, if using. Serve immediately. GET THE RECIPE

Meatloaf Muffin with Mashed Potato Frosting

While this one is a different play on the cup-cake you must give it a chance. If you like the staple of meatloaf and mashed potatoes you’ll love every perfect bite of this healthy pairing. Use lean ground beef or turkey (at least 93% lean) and you can fit this into any diet. Makes 12 Cupcakes.

NUTRITION INFORMATION PER CUPCAKE:

120 calories | 12.25 g carbs | 4.25 g fat | 9 g protein INGREDIENTS

For the Meatloaf Cupcakes:

1.3 lb 93% lean ground turkey

1 cup grated zucchini, all moisture squeezed dry with paper towel

2 tbsp onion, minced

1/2 cup seasoned breadcrumbs

1/4 cup ketchup

1 egg

1 tsp kosher salt For the Skinny Mashed Potato “Frosting”:

1 lb (about 2 medium) Yukon gold potatoes, peeled and cubed

2 large garlic cloves, peeled and halved

2 tbsp fat free sour cream

2 tbsp fat free chicken broth

1 tbsp skim milk

1/2 tbsp light butter

kosher salt to taste

dash of fresh ground pepper

2 tbsp fresh thyme DIRECTIONS: Put the potatoes and garlic in a large pot with salt and enough water to cover; bring to a boil. Cover and reduce heat; simmer for 20 minutes or until potatoes are tender. Drain and return potatoes and garlic to pan. Add sour cream and remaining ingredients. Using a masher or blender, mash until smooth. Season with salt and pepper to taste. Meanwhile, preheat the oven to 350°. Line a muffin tin with foil liners. In a large bowl, mix the turkey, zucchini, onion, breadcrumbs, ketchup, egg, and salt. Place meatloaf mixture into muffin tins, filling them to the top, making sure they are flat at the top. Bake uncovered for 18-20 minutes or until cooked through. Remove from tins and place onto a baking dish. Pipe the “frosting” onto the meatloaf cupcakes and serve. GET THE RECIPE

Chicken Broccoli Alfredo Wonton Cupcakes

When you want a healthy meal it normally won’t include creamy Alfredo at any capacity. Luckily you’re reading this recipe and will love how it can fit easily into your bariatric diet whether you are maintaining your current weight or are still on your journey to your goal weight. The Italian seasoning and light Alfredo sauce makes this feel like a cheat meal, you will come back to this one many times! Makes 12 Cups.

NUTRITION INFORMATION PER CUP:

130 calories | 9 g carbs | 5 g fat | 13 g protein INGREDIENTS

1 ½ teaspoons olive oil

1 cup broccoli florets, chopped small

2 cups cooked shredded or diced chicken breast

1 cup light Alfredo sauce

½ teaspoon Italian seasoning

1/8 teaspoon black pepper

24 wonton wrappers

1 ½ cup shredded 2% Mozzarella cheese

1 tablespoon grated Parmesan cheese DIRECTIONS: Pre-heat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside. Pour the oil into a skillet and bring over medium heat. Add the broccoli and cook for 5 minutes or until broccoli is tender, stirring occasionally. Transfer the broccoli to a mixing bowl and combine with the chicken, alfredo sauce, Italian seasoning and pepper. Stir until well combined. Push a wonton wrapper into the bottom of each of the sprayed cups in the muffin tin. Using about half of the chicken mixture, spoon evenly into the wonton wrappers. Sprinkle about half the Mozzarella cheese evenly over the top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining chicken mixture and Mozzarella cheese. When complete, sprinkle ¼ teaspoon of Parmesan cheese over the top of each wonton cup. Bake for 18-20 minutes until golden brown. GET THE RECIPE

Skinny Meatloaf Muffins with BBQ Sauce

This one is just in time for summer! No need to kick the bbq for good when options like these delicious muffins are in the cards. Using lean turkey or ground beef makes it a no-brainer for the health-conscious and the foodie alike. Don’t skimp on the Worcestershire sauce and experiment with different bbq sauces! Makes 9 Servings.

NUTRITION INFORMATION PER CUP:

115 calories | 18 g carbs | 2 g fat | 18 g protein INGREDIENTS

1 package (~1.25 pounds) 99% fat-free ground turkey breast

½ cup bread crumbs

1 cup onions, finely diced

1 egg

2 tablespoons Worcestershire sauce

½ cup barbecue

¼ teaspoon salt

Fresh ground pepper, to taste DIRECTIONS: Preheat oven to 350 degrees. Coat a regular (12-cup) muffin pan with cooking spray. Since this recipe makes 9 meatloaf muffins, you’ll only fill 9 not 12. Set aside. To make bread crumbs: Toast 1 slice whole wheat or multigrain bread. Place in a blender and pulse until made into crumbs. In a large bowl, add ground turkey, bread crumbs, onions, egg, Worcestershire sauce, ½ cup barbecue sauce, salt and pepper. Using your hands or a large spoon, thoroughly mix together until well blended. Add meatloaf mixture to the 9 muffin cups, flattening out the tops. Top each meatloaf muffin with ¾ tablespoon barbecue sauce and spread evenly over top. Bake for 40 minutes. Run a knife around each muffin to loosen it from pan. Remove to a serving plate. GET THE RECIPE

Crunchy Taco Cups

Mexican food is normally packed with cheese, cream and unnecessary fats. These traditionally calorie dense choices lead to blissful overeating. If you make these taco cups you’ll get the best of both worlds: delicious, south-of-the-boarder taste without the guilt that normally follows! We like reduced sodium taco seasoning. It tastes just as good and it’s best to avoid excessive sodium when we can. If you are feeling “fancy,” substitute the Rotel tomatoes with some freshly diced tomatoes. The fresh tomatoes and thin layer of melted cheese makes this an instant classic. Makes 12 Taco Cups.

NUTRITION INFORMATION PER CUP:

178 calories | 10.4 g carbs | 7.3 g fat | 16.8 g protein INGREDIENTS

1 lb lean ground beef, browned and drained

1 envelope (3 tablespoons) taco seasoning

1 (10-oz) can Ro-Tel Diced Tomatoes and Green Chiles

1½ cups sharp cheddar cheese, shredded (or Mexican blend)

24 wonton wrappers DIRECTIONS: Preheat oven to 375 degrees F. Generously coat a standard size muffin tin with nonstick cooking spray. Combine cooked beef, taco seasoning, and tomatoes in a bowl and stir to combine. Line each cup of the prepared muffin tin with a wonton wrapper. Add 1.5 tablespoons taco mixture. Top with 1 tablespoon of cheese. Press down and add another layer of wonton wrapper, taco mixture, and a final layer of cheese. Bake at 375 for 11-13 minutes until cups are heated through and edges are golden. GET THE RECIPE

Chicken Cordon Bleu Wonton Cupcakes

Chicken Cordon Bleu may make you think of a generic banquet hall buffet, but give this a try and you’ll have a change of heart. One thing that Chicken Cordon Blue has gotten right is the combination of smooth cheese and delicious ham paired with lean, healthy chicken. Those aspects aren’t lost here in this perfect “cupcake.” Makes 12 “Cupcakes.

NUTRITION INFORMATION PER CUP:

152 calories | 10 g carbs | 4 g fat | 17 g protein INGREDIENTS

12 oz (2 ½ cups) cooked diced or shredded chicken breast

3 oz thinly sliced deli ham, chopped

8 wedges of The Laughing Cow Light Swiss Cheese Wedges, chopped

1 teaspoon mustard

24 wonton wrappers

6 slices 2% Swiss Cheese, each cut into 4 equal pieces

0.75 oz seasoned croutons, crushed DIRECTIONS: Pre-heat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside. In a microwave-safe mixing bowl, combine the chicken, ham, chopped cheese wedges and mustard and stir together. Place the bowl in the microwave and heat on high for 1 ½ minutes until contents are warm. Use a spoon to mix contents and smush the cheese wedges until they’ve coated the meat. Push a wonton wrapper into the bottom of each of the sprayed cups in the muffin tin. Using about half of the chicken mixture, spoon evenly into the wonton wrappers. Place one of the 2% Swiss pieces on top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining chicken mixture and 2% Swiss cheese. Bake for 10 minutes and remove from the oven. Sprinkle crushed croutons evenly on top of each cup and return the pan to the oven for another 8-10 minutes until the wontons are golden brown and the contents are heated through. GET THE RECIPE

Crab Salad in Crisp Wonton Cup

We need variety in our diets, otherwise we get burnt out on foods we may even love and have loved for years! Chicken and beef are great, but we need an offering from the sea to round out our diet. These crab salad cups are just what you need if you’re missing that taste of the ocean! Makes 18 “Cupcakes” (6 Servings) 1 Serving is 3 Cups!

NUTRITION INFORMATION PER CUP:

170 calories | 17 g carbs | 7 g fat | 9 g protein INGREDIENTS

For the Wonton Cups:

Cooking spray

18 wonton wrappers

2 teaspoons canola oil

1/4 teaspoon salt For the Dressing:

1 teaspoon lime zest

2 tablespoons fresh lime juice

1/4 teaspoons salt

1/8 teaspoon black pepper

1/2 teaspoon dried hot red pepper flakes

2 tablespoons olive oil For the Salad:

1/2 pound lump crabmeat

1 stalk celery

1/2 cup finely diced mango

1/4 cup thinly sliced scallions

2 tablespoons coarsely chopped fresh cilantro leaves DIRECTIONS: Preheat the oven to 375 degrees F. Spray 2 mini-muffin tins with cooking spray. Brush the wonton wrappers with oil, and place each wrapper into a section of a mini-muffin tin. Gently press each wrapper into the tin and arrange so that it forms a cup shape. The wrapper will overlap itself and stick up out of the cup. Sprinkle with salt and bake for 8 to 10 minutes, until browned and crisp. Remove from the tin and allow wrappers to cool. Meanwhile whisk together the zest, lime juice, salt, pepper, and pepper flakes. Add the oil and whisk until well combined. In a medium bowl, toss together the crabmeat, celery, mango, scallions and cilantro. Add dressing and toss to combine. Fill each cup with the crab salad and serve. GET THE RECIPE

Thai Chicken Salad Wonton Cups

Chicken salad can be about as fun as waiting at the DMV, are we right? Add some Thai flavor to this bland classic and you’re really onto something here. Chicken can be so versatile and that is apparent in this delicious chicken salad cup. The wonton cup gives the necessary crunch to the salad. The lime and sesame seeds really give this the distinct Thai flavor you are sure to love. Makes 12 Cups.

NUTRITION INFORMATION PER CUP:

74 calories | 6.4 g carbs | 2.4 g fat | 6.2 g protein INGREDIENTS

12 wonton wrappers Dressing:

1 garlic, smashed

1½ tbsp lime juice

2 tsp rice vinegar

2½ tsp fish sauce

1 tsp soy sauce

1½ tbsp canola oil (or grape seed, vegetable or other neutral flavoured oil)

1 tsp sugar (or honey)

1 – 2 birds eye chilli, deseeded and finely chopped (or 1 – 2 tsp of chili paste or hot sauce) Chicken Salad:

1½ cups shredded cooked chicken

1½ cups finely shredded cabbage

¾ cup carrot, finely julienned

⅓ cup finely chopped shallots/scallions Garnish:

Sesame seeds

Fresh coriander/cilantro leaves DIRECTIONS: Preheat oven to 160C/320F. Place wonton wrappers into a regular muffin tin, moulding it into the cups. Bake for 12 to 15 minutes, until crisp and light golden brown. Remove from the oven and let the cups cool in the muffin tin. Store in an airtight container until required (stays crisp for up to 3 days). Combine Dressing ingredients in a jar and shake to combine. Set aside for at least 10 minutes to allow the flavours to infuse. Combine Chicken Salad ingredients in a bowl and toss to combine. To serve: Discard the garlic clove from the Dressing, then toss it through the Chicken Salad. Divide the Chicken Salad between the cups. Garnish with sesame seeds and cilantro/coriander, if using. Serve immediately. GET THE RECIPE

Buffalo Chicken Cups

Are buffalo wings healthy? Of course they are not. Can we enjoy the taste of buffalo wings and still lose weight? Of course we can. This recipe takes lean chicken and delicious buffalo sauce to create a myriad of sinfully delicious flavors. These will be your new favorite over even the traditional hot wings! If you aren’t a fan of blue cheese, no problem. Just substitute a couple of drops of fat free ranch dressing and there you go.” Makes 24 Cups.

NUTRITION INFORMATION PER CUP:

70 calories | 4.6 g carbs | 2.7 g fat | 6.5 g protein INGREDIENTS

2-3 boneless, skinless chicken breasts

2 Tbsp. olive oil

1/2 tsp. smoked paprika

1/2 tsp. chili powder

24 wonton wrappers

1 Tbsp. butter, melted

1/2 cup cayenne hot sauce

1/2 cup blue cheese crumbles

3 scallions, sliced thinly DIRECTIONS: Preheat oven to 350F degrees. Brush chicken breasts with olive oil, and then sprinkle evenly with smoked paprika and chili powder. Place in a baking dish and cook for 20-30 minutes, or until the center is no longer pink and the juices run clear. Remove chicken and let cool, then shred. Meanwhile, fit a wonton wrapper into each of 24 mini baking cups, pressing the wrappers carefully but firmly into sides of cups. (Be careful to keep the corners of each wonton wrapper open; otherwise you will not be able to fill them!) Bake for 5 minutes or until very lightly browned. Keep wontons in baking cups. In a medium-sized bowl, stir together the melted butter and hot sauce. Add the chicken and stir until well coated. Then fill each wonton cup with a tablespoon or two of chicken, and then top with a pinch of blue cheese. Return wonton cups to oven and cook for another 5-10 minutes, or until cheese is soft and melty. Remove and top with sliced scallions, and serve warm. These are best served immediately. GET THE RECIPE

Boom Bang-a-Bang Chicken Cups

Coronation Chicken is a Royal dish lin Great Brittain usually consisting of cooked chicken meat with a simple curried mayonnaise dressing. For how simple the recipe is it’s kind of funny how it made its way onto the banquet menu for the coronation of Queen Elizabeth II in 1953. But it is delicious albeit simple…

These individual lettus cups embody the original essence of Coronation Chicken but in healthy single servings. Enjoy!

NUTRITION INFORMATION PER CUP:

176 calories | 6 g carbs | 10 g fat | 16 g protein INGREDIENTS

100g smooth peanut butter

140g full-fat coconut yogurt or natural yogurt mixed with 2 tbsp desiccated coconut

2 tsp sweet chilli sauce

2 tsp soy sauce

2-3 spring onions finely shredded

3 cooked skinless chicken breasts, shredded

2 Baby Gem lettuces, big leaves separated

½ cucumber, halved lengthways, seeds scraped out with a teaspoon, cut into matchsticks

toasted sesame seeds, for sprinkling DIRECTIONS: In your smallest pan, gently warm peanut butter, yogurt, 3 tbsp water, sweet chili and soy sauce until melted together into a smooth sauce. Set aside and allow to cool. Mix the spring onions and chicken into the sauce and season. Chill until the party. Keep the lettuce leaves and cucumber under damp kitchen paper. To assemble, add a bundle of cucumber to each lettuce leaf cup, plus a spoonful of the chicken mixture. Sprinkle with sesame seeds and sit on a big platter for everyone to dig in. Or simply serve a pile of lettuce leaves alongside bowls of chicken and cucumber. GET THE RECIPE

Ancho Chile Ground Beef Tacos

Street tacos are normally fried in oil and contain fatty versions of meat with vegetables sauteed in oils. This makes for some seriously high-fat (small) tacos that leave you hungry and needing more food. That’s no good when you’re restricting calories for weight loss. Satiety and good nutrition is the name of the game.

This version of beef tacos will check all of the boxes. The use of lean ground beef and seasonings for flavor keeps the calorie count low and the flavor high.

NUTRITION INFORMATION PER TACO (4 oz.):

171 calories | 5 g carbs | 6 g fat | 25 g protein Ingredients:

1 tbsp. ancho chile powder

1/2 tbsp. cumin

1/2 tsp. smoked paprika

1/2 tbsp. oregano

1/2 tbsp. garlic powder

1/2 tbsp. onion powder

1/2 tsp. coriander

1/2 tsp. salt

1/2 tsp. pepper

1 lb. 95% lean ground beef

1/3 cup water

1/2 tbsp. cornstarch DIRECTIONS: Mix together ancho chili powder, cumin, paprika, oregano, garlic powder, onion powder, coriander, salt, and pepper. This makes a delicious homemade taco seasoning. Brown the beef (or turkey) in a skillet until cooked through. Drain any excess fat. If you like you could add vegetables during this step you could – diced onions, red and yellow peppers, canned and drained diced tomatoes, or diced zucchini would be delicious. Beans are also a delicious addition. Whisk together the water and cornstarch. Add to the pan along with the taco seasoning and bring to a simmer. Let simmer for 3-4 minutes until sauce thickens. GET THE RECIPE

Garlic Lemon Shrimp Kabobs

Kabobs are the ultimate single-serving food. You know exactly how much you put on the skewer and each skewer is its own serving. It doesn’t get much simpler than that. Using lean shrimp makes this recipe standout because it’s basically pure protein and calculable.

Add these to a salad or eat them on their own – either way, these will keep you on track with your bariatric diet!

NUTRITION PER KABOB (6 oz.):

189 calories | 2 g carbs | 7 g fat | 31 g protein INGREDIENTS:

1.33 lbs shrimp, peeled and deveined

Salt and pepper

2 tbsp butter, melted

1/4 cup freshly squeezed lemon juice

4 cloves garlic, minced

1 tsp Italian seasoning

2 tbsp parsley, chopped DIRECTIONS: Preheat the oven to 450 degrees or preheat the grill. Add the butter to a small saucepan. Once it melts, add the garlic, lemon juice, and Italian seasoning. Cook for 2-3 minutes on low until garlic is fragrant. Thread the shrimp on skewers. Season with salt and pepper. To cook in the oven, place on a baking sheet and cook for 5-6 minutes until pink and cooked through. To cook on the grill, place directly on the grill and cook for 2-3 minutes per side until opaque and cooked through. When the shrimp are cooked, brush with the garlic butter mixture and serve.

GET THE RECIPE

The Bottom Line:

While bariatric surgery is not the “easy way” as some people think, you should be enjoying life! Enjoying life to the utmost involves enjoying great-tasting food. The goal for life after bariatric surgery should be to improve your health, but also enjoying life.

Of course, the bariatric life requires discipline and commitment, so use these recipes to stay on your path to a “new you” and stay away from bland, tasteless meals!

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