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The ingredients below have been altered just a bit to make them more bariatric friendly to work with the specific requirements for a bariatric meal plan. Links to the actual directions are included – the instructions will be the same, just use the ingredients we’ve provided in this article!
Low Carb Mexican Stuffed Peppers
This recipe brings together all of the great flavors from south of the border. Mexican food can be healthy, delicious and convenient. Substitute extra-lean ground turkey for ground beef; and reduce the cheese by half and this is a keeper.
Makes 6 Stuffed Peppers
Ingredients
3 large bell peppers, cut in half lengthwise and cored
2 teaspoons coconut oil or avocado oil
1 pound 99% Lean Ground Turkey
1 cup chopped red onion
1 cup chopped white or crimini mushrooms
1 tablespoon ground cumin
1 tablespoon chili powder
½ teaspoon ground chipotle chili
½ teaspoon salt
¼ teaspoon cinnamon
½ cup canned tomato puree
2 ounces shredded sharp cheddar cheese
chopped fresh cilantro leaves for garnish, optional
NUTRITION INFORMATION PER PEPPER:
161 calories
7.5 g carbs
6 g fat
19.5 g protein
Philly Cheesesteak Stuffed Bell Peppers
Philly Cheesesteak is a great, classic sandwich. The only problem is that it comes loaded with unnecessary fat and calories. Let’s take all of that great flavor and pack it into a healthy little pouch of a bell-pepper and we are in business. We reduced the cheese and the olive oil just to reduce the fat content – no flavor was sacrificed, we promise!
Makes 4 Stuffed Peppers
Ingredients
4 Large Green Bell Peppers
8 oz. Thinly Sliced Roast Beef
1 cup mozzarella cheese, shredded
1 Medium Sweet Onion – Sliced
8 oz. Mushrooms of choice – Sliced
2 teaspoons Olive Oil
2 Cloves of Garlic
2 Tablespoons Worcestershire sauce
1 teaspoon salt
1 teaspoon pepper
NUTRITION INFORMATION PER PEPPER:
202 calories
12.8 g carbs
8.5 g fat
18.6 g protein
Skinny Bell Pepper Nacho Boats
Sometimes we just need something between meals. “Snacking” can be the silent killer to weight loss if we aren’t careful. The more that you can load your arsenal with healthy, bite-sized treats the better. This recipe accomplishes just that: small, delicious little pepper bites. We’ll call them nachos. No changes to speak of so just view the recipe and enjoy!
Makes 18 Pepper Nachos
Ingredients
1 pound lean ground turkey
1 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon black pepper
1/4 teaspoon kosher or sea salt
3/4 cup salsa, no sugar added
1 cup grated cheddar cheese, reduced-fat
3 bell peppers
NUTRITION INFORMATION PER NACHO:
52 calories
1.9 g carbs
1.7 g fat
7.4 g protein
Cheesy Stuffed Poblanos with Ground Turkey
Bell peppers aren’t the only stuffable peppers out there. This recipe takes the slightly spicy Poblano Pepper and fills it with ground turkey and cheese. You can cut the calories and fat by using reduced fat Mozzarella and you won’t even know the difference!
Makes 4 Peppers
Ingredients
1 pound lean ground turkey
2 tsp. olive oil
1 can (10 oz.) Green Chile Enchilada Sauce, gluten-free if needed
1 T minced garlic
2 tsp. dried cumin
salt and fresh-ground black pepper to taste
1-2 T fresh or fresh-frozen lime juice (optional)
2 large Poblano Chiles + 1/2 cup chopped poblano pepper
1 cup + 1/4 cup grated Mozzarella cheese
1/2 cup sliced green onion
NUTRITION INFORMATION PER PEPPER:
171 calories
10.4 g carbs
10.4 g fat
32.8 g protein
Pizza Slow Cooker Stuffed Peppers
There are normally some non-negotiable aspects to pizza that are deal-breakers. Sure, we normally expect carbohydrate-laden crust and superfluous amounts of cheese, but all of these flavors don’t have to be lost. Here we take the key elements of pizza and pack it nicely into a single serving bell pepper pizza. If that doesn’t catch your attention, it’s also made in the crockpot – so just set it and forget it until you get home to enjoy. Easy cooking at its best.
The Bari Life version reduces the amount of pepperoni, orzo and cheese a little bit to make it fit a bariatric diet. We also substituted the ground sausage with lean ground turkey or ground beef. Compare the changes but follow the same steps in the instructions.
Makes 6 Peppers
Ingredients
6 small bell peppers, any color
1/2 cup dried orzo
8 ounces 99% lean ground turkey
1/2 cup chopped red onion
14 ounces pizza sauce
1 oz mini pepperoni
1/2 cups shredded Italian blend cheese
NUTRITION INFORMATION PER PEPPER:
218 calories
24.5 g carbs
6.6 g fat
15.3 g protein
Greek Chicken Stuffed Peppers
You don’t have to travel to the Mediterranean to get the rich flavors that come with the territory. Olive oil, artichoke salad and sun-dried tomatoes provide a truly unique flavor without “spending” too many calories on this meal. These are extremely low calorie and can fit into any bariatric diet plan (as long as you are not in Phase 1, 2 or 3). Either grill or bake the chicken with no added oil or fats. Keep the chicken lean and the entire meal will be very low fat.
Serves 10
Ingredients
1 Tablespoon of olive oil
1 cup of grape tomatoes. halved
1 teaspoon crushed garlic
½ teaspoon oregano
½ teaspoon basil
2 cups cooked diced chicken
1 jar of artichoke salad (for Aldi)
2 cups of cauliflower riced
2 cups baby spinach chopped
½ cup of sun dried tomatoes
5 sweet peppers, halved
NUTRITION INFORMATION PER SERVING:
95 calories
7.5 g carbs
4.6 g fat
9.6 g protein
Breakfast Stuffed Peppers
Up to this point the recipes have been for either lunch or dinner. This stuffed pepper recipe is going to be one more reason to spring out of bed after bariatric surgery. Eggs and bacon? Yes, please! We removed some egg yolk and added more egg whites, reduced the cheese and bacon just a bit. Follow the same instructions but with our ingredients and measurements.
Serves 4
Ingredients
4 bell peppers, halved and seeded
2 eggs
3 egg whites
½ cup milk
¾ tsp salt
2 tbsp chopped green onion
⅛ cup chopped frozen spinach, thawed
1/2 cup cheese, divided
2 slices cooked bacon, crumbled
NUTRITION INFORMATION PER SERVING:
106 calories
8.1 g carbs
8.5 g fat
12.8 g protein
Cheesy Bacon Stuffed Mini Peppers
You’ve probably heard “moderation is the key to success in weight loss” or something like that. Well, it’s true – but it can be quite difficult. Creating perfect portions is a great way to stay within moderation. This way we can truly enjoy the foods we love during the weight loss journey. Bacon and cheese don’t necessarily have to be off-limits.
This recipe will give you the satisfaction of comfort foods without the risk of going over-board. We reduced the cheese and the olive oil to keep the fat content in order for a bariatric diet. You can otherwise follow the instructions found in the link.
Serves 12
Ingredients
6 mini sweet peppers, sliced in half, seeds and membranes removed
4 oz fat free cream cheese
2 Tablespoons green onions, sliced
2 slices bacon, cooked and crumbled
½ teaspoon garlic powder
½ cup shredded cheddar cheese
1 teaspoon Worcestershire sauce
chopped cilantro for topping, optional
NUTRITION INFORMATION PER SERVING:
39 calories
1.7 g carbs
2.2 g fat
3.1 g protein
Lasagna Stuffed Peppers
Lasagna is a household staple in families everywhere, but it can be a real deal breaker if weight loss is the goal. You may have thought it’s easier to kick the good stuff completely just to avoid overindulging. Well that’s just not right. Bariatric surgery is supposed to give you freedom and help you get the most out of life. A hard fact is that food is a part of life. Let’s do this the right way and enjoy the food we eat.
This recipe will give you the satisfaction of comfort foods without the risk of going over-board. Reduce the Ricotta and Mozzarella cheese to make this a healthy Italian fare.
Serves 8
Ingredients
1 Large Red Bell Pepper
1 Large Green Bell Pepper
1 Large Yellow Bell Pepper
1 Large Orange Bell Pepper
1 lb lean ground beef
1 cup marinara sauce
½ Cup Light Ricotta Cheese
½ Cup Mozzarella Cheese – Shredded
½ Cup Parmesan Cheese – Grated
1 tbsp Italian Seasoning
NUTRITION INFORMATION PER SERVING:
172 calories
3.4 g carbs
9 g fat
19.5 g protein
Mom’s Sloppy Joe Stuffed Peppers
Few culinary experiences bring back childhood like the Sloppy Joe. If “sloppy” isn’t your thing, then you’re in luck. Stuffing a beautiful bell pepper with the mixture makes this your not-so-sloppy Joe. We took it easy on the cheddar by reducing it by half and trade the ground beef for 99% lean ground turkey. Bari good eating that your entire family will love.
Serves 6
Ingredients
3 bell peppers
1 lb 99% lean ground turkey
1 can Sloppy Joe sauce (we use Hunt’s Manwich)
1 tablespoon canola oil
Salt and pepper, to taste
6 slices colby jack or cheddar cheese
Parsley or green onion, chopped, to garnish (optional)
NUTRITION INFORMATION PER SERVING:
210 calories
11.2 g carbs
9.4 g fat
20.3 g protein
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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