Planning healthy meals that work with your bariatric diet can be tough. You need these single-serving 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 recipes 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 - See our Single Serving Bariatric recipes below

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:

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.

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:

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.

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 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.

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 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.

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:

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.

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:

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 ta