When it comes to following a bariatric diet, one of the biggest challenges can be finding delicious and protein-packed meal options that fit within your daily calorie needs. Chicken is a staple in many bariatric diets due to its high protein content and versatility in a variety of dishes. From baked chicken breasts to grilled chicken skewers, there are countless ways to prepare this lean protein source. In this article, we’ll explore 20 mouthwatering bariatric chicken recipes that are not only tasty but also packed with protein to help you meet your dietary needs.
Bariatric Lemon Garlic Baked Chicken
A refreshing twist on classic baked chicken, this recipe combines the brightness of lemon with the pungency of garlic for a flavorful and healthy dish that’s perfect for bariatric patients.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves of garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together garlic, lemon juice, and olive oil.
3. Place the chicken breasts in a baking dish and brush the garlic-lemon mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Bake for 25-30 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
6. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Slow Cooker Bariatric Chicken and Vegetable Stew
A nutritious and flavorful stew perfect for a post-op bariatric meal plan, made easy with the help of your slow cooker. This recipe is designed to be gentle on the stomach while providing essential protein and nutrients.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 cup mixed vegetables (such as carrots, zucchini, bell peppers, and onions)
– 2 cups low-sodium chicken broth
– 1/4 cup low-fat plain Greek yogurt
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt-free seasoning blend to taste
Instructions:
1. Add the chicken, vegetables, chicken broth, Greek yogurt, and olive oil to your slow cooker.
2. Sprinkle thyme and salt-free seasoning blend over the top.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
High-Protein Bariatric Chicken Salad
A delicious and nutritious salad perfect for bariatric patients looking to boost their protein intake. This recipe is easy to make and packed with flavor.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 cup cooked quinoa
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked chicken breast, quinoa, mixed greens, cherry tomatoes, and feta cheese.
2. Drizzle olive oil and lemon juice over the salad and toss to coat.
3. Season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Nutritional Information (approximate):
– Protein: 45g
– Fat: 15g
– Carbohydrates: 20g
– Fiber: 5g
Bariatric Chicken and Spinach Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe is perfect for bariatric patients looking to incorporate more protein and greens into their diet. By using pre-cooked chicken breast and spinach, you’ll save time and energy while still enjoying a delicious and satisfying meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked chicken breast, diced
– 1 cup fresh spinach leaves
– 1/2 cup cooked brown rice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded reduced-fat cheddar cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix together chicken, spinach, brown rice, and olive oil.
4. Stuff each pepper with the chicken mixture and top with shredded cheese (if using).
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until peppers are tender.
7. Remove foil and bake an additional 10-15 minutes to crisp up the peppers.
Cooking Time: 35-40 minutes
Grilled Bariatric Chicken with Herb Marinade
A flavorful and healthy twist on traditional grilled chicken, this recipe is perfect for those following a bariatric diet. The herb marinade adds a burst of fresh flavor without overpowering the dish.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup olive oil
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Place the chicken breasts in a large zip-top plastic bag or a shallow dish. Pour the marinade over the chicken, turning to coat evenly.
3. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Let rest for a few minutes before serving.
Cooking Time: 12-16 minutes
Bariatric Chicken and Cauliflower Rice Stir-Fry
A nutritious and flavorful stir-fry recipe perfect for bariatric patients, made with lean protein and fiber-rich cauliflower “rice”.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 1 head of cauliflower
– 2 tbsp olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 tsp soy sauce (low-sodium)
– Salt and pepper to taste
Instructions:
1. Rinse the chicken pieces under cold water, pat dry with paper towels.
2. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.
3. Add the chicken and cook for 5-6 minutes, until browned and cooked through. Remove from pan.
4. In the same pan, add the remaining 1 tbsp olive oil. Add the onion and garlic; cook for 2-3 minutes, until softened.
5. Add the cauliflower “rice” (use a food processor or grater to create rice-like texture) to the pan. Cook for 3-4 minutes, stirring occasionally.
6. Return the cooked chicken to the pan and stir in soy sauce. Season with salt and pepper to taste.
7. Serve hot, garnished with green onions if desired.
Cooking Time: 15-18 minutes
Protein-Packed Bariatric Chicken Lettuce Wraps
These wraps are a great source of lean protein and fiber, making them an ideal post-bariatric surgery snack or meal. By using lettuce leaves as wraps, you’ll save calories and carbs.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into thin strips
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 4 large lettuce leaves
– Optional: avocado slices, tomato halves, or red onion pieces for added flavor and nutrition
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, whisk together olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper.
3. Add chicken strips to the marinade and coat evenly. Let sit for 15-20 minutes.
4. Bake chicken in the preheated oven for 12-15 minutes or until cooked through.
5. Assemble wraps by placing a few slices of cooked chicken onto a lettuce leaf. Add optional toppings if desired.
Cooking Time: 15-18 minutes
Bariatric Chicken and Mushroom Skillet
A flavorful and nutritious skillet recipe perfect for post-op bariatric patients, with lean protein and fiber-rich vegetables.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 cup low-sodium chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
– 1 tbsp olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from skillet and set aside.
3. Add the mushrooms, onion, and garlic to the skillet. Cook until the vegetables are tender, about 4-5 minutes.
4. Pour in the chicken broth and add the thyme. Stir to combine.
5. Return the chicken to the skillet and simmer for an additional 2-3 minutes or until cooked through.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Low-Fat Bariatric Chicken and Broccoli Casserole
A nutritious and flavorful casserole perfect for post-op bariatric patients, this recipe is low in fat and calories while high in protein and fiber.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 3 cups broccoli florets
– 1 cup reduced-fat cream of mushroom soup
– 1/2 cup plain Greek yogurt
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 cup whole wheat breadcrumbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook chicken and broccoli in olive oil until the chicken is cooked through and the broccoli is tender.
3. In a separate bowl, combine cream of mushroom soup and Greek yogurt. Stir until smooth.
4. Add cooked chicken and broccoli mixture to the soup mixture and stir until combined.
5. Pour into a 9×13 inch baking dish and top with whole wheat breadcrumbs.
6. Bake for 25-30 minutes or until casserole is hot and bubbly.
Cooking Time: 25-30 minutes
Servings: 4-6
Bariatric Chicken and Zucchini Noodles
This recipe is a nutritious and flavorful meal option for bariatric patients, featuring chicken breast, zucchini noodles, and a hint of lemon and garlic.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 medium zucchinis
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Slice the chicken breast into thin strips and season with salt and pepper.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook for 5-6 minutes per side, or until cooked through.
4. Meanwhile, spiralize the zucchinis into noodle-like strands.
5. In a separate pan, sauté the garlic and lemon zest in a little bit of olive oil until fragrant.
6. Combine the cooked chicken, zucchini noodles, and garlic-lemon mixture. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Bariatric Chicken and Black Bean Soup
This hearty soup is a great way to get your daily dose of protein, fiber, and nutrients while keeping calories in check. This recipe serves 4-6 people, making it perfect for meal prep or sharing with family.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 can black beans, drained and rinsed
– 2 cups low-sodium chicken broth
– 1/2 cup diced onion
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper in a little water until tender.
2. Add the chicken, cumin, smoked paprika, salt, and pepper. Cook until the chicken is cooked through.
3. Stir in the black beans and chicken broth. Bring to a simmer.
4. Reduce heat and let cook for 20-25 minutes or until the flavors have melded together.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 30-35 minutes
Spicy Bariatric Chicken Fajitas
A flavorful and healthy twist on the classic fajita recipe, perfect for bariatric surgery patients looking to enjoy a spicy and satisfying meal.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 1/2 cup sliced bell peppers (any color)
– 1/2 cup sliced onions
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 4 small flour tortillas
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from skillet and set aside.
3. Add the bell peppers and onions to the skillet and cook until tender, about 5 minutes.
4. Add the garlic, cumin, and chili powder to the skillet and cook for an additional minute.
5. Add the cooked chicken back into the skillet and stir to combine with the vegetables and spices.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the fajitas by placing the chicken and vegetable mixture onto the tortillas and adding desired toppings.
Cooking Time: 15-18 minutes
Bariatric Chicken and Egg White Scramble
A delicious and protein-rich breakfast option that’s perfect for post-bariatric surgery patients, this recipe is a great way to start your day.
Ingredients:
– 1/2 cup boneless, skinless chicken breast, cooked and diced
– 4 large egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped spinach or bell peppers for added flavor
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg whites and cook, stirring occasionally, until they’re almost set (about 3-4 minutes).
4. Add the cooked chicken breast to the skillet and stir gently to combine with the eggs.
5. Cook for an additional minute, then season with salt and pepper to taste.
6. Serve hot, garnished with chopped spinach or bell peppers if desired.
Cooking Time: 7-8 minutes
Bariatric Chicken and Avocado Stuffed Tomatoes
Nourish your body with this delicious and nutritious recipe, perfect for bariatric patients looking to satisfy their cravings while staying on track. This flavorful dish combines tender chicken, creamy avocado, and fresh tomatoes in a single serving.
Ingredients:
– 4 large tomatoes
– 1/2 cup cooked, shredded chicken breast (100 calories)
– 1 ripe avocado, diced (140 calories)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the tomatoes and hollow out the insides, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together chicken, avocado, and olive oil until well combined.
4. Stuff each tomato with the chicken-avocado mixture, dividing it evenly among the four tomatoes.
5. Season with salt, pepper, and paprika (if using).
6. Place the stuffed tomatoes on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until the tomatoes are tender.
Cooking Time: 20-25 minutes
Bariatric Chicken and Quinoa Bowl
A nutritious and flavorful meal that’s perfect for a post-op gastric bypass diet, this chicken and quinoa bowl is a great way to get your daily dose of protein and fiber. With its tender chicken breast, fluffy quinoa, and roasted vegetables, you’ll feel satisfied and energized.
Ingredients:
– 1 boneless, skinless chicken breast
– 1 cup cooked quinoa
– 1 cup mixed frozen vegetables (such as peas, carrots, and corn)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season the chicken breast with salt and pepper.
3. In a small bowl, whisk together olive oil and lemon juice.
4. Place the chicken breast on a baking sheet lined with parchment paper, and brush with the olive oil mixture.
5. Roast the chicken in the preheated oven for 20-25 minutes or until cooked through.
6. Cook the quinoa according to package instructions.
7. Toss the frozen vegetables with a pinch of salt and roast in the oven for 10-12 minutes or until tender.
8. Assemble the bowl by placing the cooked chicken, quinoa, and roasted vegetables on a plate.
Cooking Time: 35-40 minutes
Bariatric Chicken and Asparagus Bake
A healthy twist on a classic comfort food dish, this recipe is perfect for post-op patients looking for a delicious and nutritious meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1 pound fresh asparagus, trimmed
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 cup low-fat shredded cheddar cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, toss chicken with olive oil, garlic, salt, and pepper until coated.
3. Line a baking sheet with parchment paper. Add the chicken mixture and spread evenly.
4. Arrange asparagus spears on top of the chicken in a single layer.
5. Sprinkle lemon juice and low-fat cheese over the asparagus.
6. Bake for 30-35 minutes or until the chicken is cooked through and the asparagus is tender.
Cooking Time: 30-35 minutes
Bariatric Chicken and Greek Yogurt Curry
This recipe is a flavorful and nutritious twist on traditional curry, perfect for bariatric patients looking to enjoy a delicious and healthy meal. This dish is low in sugar, salt, and fat, making it an excellent choice for those following a post-bariatric diet.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
– 2 medium onions, diced
– 3 cloves of garlic, minced
– 1 cup Greek yogurt
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt-free seasoning blend (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. In a large skillet, heat 1 tablespoon of water over medium-high heat.
2. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove from heat and set aside.
3. In the same skillet, add the diced onions and minced garlic. Cook until the onions are translucent, about 3-4 minutes.
4. Stir in curry powder, cumin, and turmeric. Cook for an additional minute.
5. Add the cooked chicken back into the skillet and stir to coat with the spice mixture.
6. Stir in Greek yogurt and cook for an additional 2-3 minutes or until heated through.
7. Season with salt-free seasoning blend (if using) and garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Bariatric Chicken and Cabbage Stir-Fry
A quick, healthy, and flavorful stir-fry recipe perfect for a post-op bariatric patient looking to enjoy a delicious meal while staying within their dietary guidelines.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups cabbage, thinly sliced
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon soy sauce (low-sodium)
– Salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes.
3. Remove the chicken from the skillet and set aside.
4. Add the garlic and cook for 30 seconds, until fragrant.
5. Add the cabbage to the skillet and cook until it starts to soften, about 3-4 minutes.
6. Return the chicken to the skillet and stir in soy sauce.
7. Cook for an additional 1-2 minutes, until the chicken is fully cooked and the cabbage is tender.
Cooking Time: 12-15 minutes
Bariatric Chicken and Sweet Potato Hash
This recipe is a delicious and nutritious twist on traditional chicken and sweet potato hash, modified for bariatric patients with specific dietary needs. This dish is high in protein, fiber, and vitamins, making it an excellent option for post-op meals.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs (cooked and diced)
– 2 large sweet potatoes, peeled and diced
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Toss sweet potatoes with olive oil, cumin, salt, and pepper. Spread on the baking sheet in a single layer.
4. Roast sweet potatoes for 20-25 minutes or until tender.
5. In a large skillet, combine cooked chicken, roasted sweet potatoes, and chopped parsley. Toss to combine.
6. Serve hot and enjoy!
Cooking Time: 40-45 minutes
Bariatric Chicken and Eggplant Parmesan
A twist on the classic Italian dish, this recipe is designed to accommodate the nutritional needs of bariatric patients while still delivering bold flavors. This dish is perfect for a post-op meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts, cut into thin strips
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup whole wheat breadcrumbs
– 1 cup part-skim ricotta cheese
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together breadcrumbs and Parmesan cheese.
3. Dip each chicken strip into the breadcrumb mixture, coating evenly.
4. Place coated chicken on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Bake for 15-20 minutes or until cooked through.
6. Meanwhile, sauté eggplant slices in a non-stick skillet with a small amount of olive oil until tender. Season with salt and pepper to taste.
7. To assemble, place chicken on a plate, top with sautéed eggplant, and spoon ricotta cheese over the top. Sprinkle mozzarella cheese and serve hot.
Cooking Time: 25-30 minutes
Summary
Discover 20 delicious bariatric chicken recipes that are high in protein and perfect for a healthy diet. From baked and grilled options to slow cooker stews and salads, these recipes offer a variety of flavors and textures to keep your taste buds satisfied. Each dish is carefully crafted to meet the nutritional needs of bariatric patients, with a focus on lean proteins, whole grains, and nutrient-rich vegetables. Whether you’re looking for a quick and easy meal or a more substantial dinner, this collection has something for everyone. Get cooking and start fueling your body with these healthy and tasty chicken recipes!