13 Single Serving Bariatric Recipes You Need in Your Bariatric Life

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:

1. Preheat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside.
2. 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.
3. 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.
4. Place the chopped chicken into a mixing bowl and stir in the chopped bacon and ranch dressing until well combined.
5. 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.
6. 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.

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:

1. 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 the thickness of the meat. Remove the chicken and let cool. Cut chicken into small cubes.
2. 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.
3. 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.
4. 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.
5. Stir snow peas, carrots, scallions, and herbs into chicken mixture. Divide the chicken salad among wonton cups, about 2 scant tablespoons each. Garnish with sesame seeds, if using. Serve immediately.

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 a 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:

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

NUTRITION INFORMATION PER CUP:

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

INGREDIENTS

• 1 ½ teaspoon 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:

1. Preheat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside.
2. 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.
3. Transfer the broccoli to a mixing bowl and combine with the chicken, alfredo sauce, Italian seasoning, and pepper. Stir until well combined.
4. 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.
5. Bake for 18-20 minutes until golden brown.

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:

1. 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.
2. To make bread crumbs: Toast 1 slice whole-wheat or multigrain bread. Place in a blender and pulse until made into crumbs.
3. 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.
4. 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.
5. Bake for 40 minutes. Run a knife around each muffin to loosen it from the pan. Remove to a serving plate.

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:

1. Preheat oven to 375 degrees F. Generously coat a standard size muffin tin with nonstick cooking spray.
2. 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 the wonton wrapper, taco mixture, and a final layer of cheese.
3. Bake at 375 for 11-13 minutes until cups are heated through and edges are golden.

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:

1. Preheat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside.
2. 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.
3. 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.
4. Bake for 10 minutes and remove it 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.

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:

1. Preheat the oven to 375 degrees F. Spray 2 mini-muffin tins with cooking spray.
2. 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.
3. Meanwhile whisk together the zest, lime juice, salt, pepper, and pepper flakes. Add the oil and whisk until well combined.
4. 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.

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 grapeseed, vegetable, or other neutral-flavored oil)
• 1 tsp sugar (or honey)
• 1 – 2 birds eye chili, 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:

1. Preheat oven to 160C/320F.
2. Place wonton wrappers into a regular muffin tin, molding 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).
3. Combine Dressing ingredients in a jar and shake to combine. Set aside for at least 10 minutes to allow the flavors to infuse.
4. Combine Chicken Salad ingredients in a bowl and toss to combine.
5. 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.

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:

1. Preheat oven to 350F degrees.
2. 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.
3. Meanwhile, fit a wonton wrapper into each of 24 mini baking cups, pressing the wrappers carefully but firmly into the sides of the 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.
4. 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.

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 chili 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:

1. 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.
2. 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.
3. 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.

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:

1. Mix together ancho chili powder, cumin, paprika, oregano, garlic powder, onion powder, coriander, salt, and pepper. This makes a delicious homemade taco seasoning.
2. 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.
3. 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.

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:

1. Preheat the oven to 450 degrees or preheat the grill.
2. 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.
3. 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.
4. When the shrimp is cooked, brush with the garlic butter mixture and serve.