Tag: #HighProteinMeals

Teaching My Son to Cook: Keto Reuben Roll-Ups

Lisa Kidd

One of the things I’ve realized as a parent is that kids don’t automatically learn how to cook — even when they grow up around it. So I decided to start a new series on my channel called Cooking with Chris, where I teach my grown son how to cook simple meals.

For his first lesson, we made Keto Reuben Roll-Ups, and they were a huge success!

These roll-ups are perfect for anyone living a bariatric lifestyle or following a low-carb diet. They’re simple, quick, and packed with flavor.

Ingredients

6 slices Swiss cheese
12 slices corned beef lunch meat
Sauerkraut
G Hughes Sugar-Free Secret Burger Sauce

Instructions

Preheat your oven to 400°F.

Place the Swiss cheese slices on a parchment-lined baking sheet and bake them for 10 minutes until the cheese is melted and bubbly.

Remove from the oven and quickly add two slices of corned beef to each piece of cheese. Top with sauerkraut and drizzle with G Hughes Sugar-Free Secret Burger Sauce.

Carefully roll them up while the cheese is still warm.

That’s it! A super easy, delicious recipe that’s perfect for a quick snack or light meal.

Chris did a great job with this one, and I think this series is going to be a lot of fun.

Stay tuned for more episodes of Cooking with Chris!

Easy Spaghetti Squash Chicken Broccoli Alfredo

Lisa Kidd

High-Protein | Low-Carb | Bariatric-Friendly

If you’re missing creamy Alfredo pasta but trying to stay on track with your bariatric lifestyle, this recipe is going to make you so happy.

This Spaghetti Squash Chicken Broccoli Alfredo gives you all the creamy, cheesy comfort — without the heavy carbs from traditional pasta. And the best part? It’s easy. No homemade sauce required.

As someone living the bariatric lifestyle, I love recipes that:

  • Prioritize protein
  • Keep carbs lower
  • Use convenient ingredients
  • Fit real life

This recipe checks all the boxes.

Ingredients

  • 1 spaghetti squash
  • Olive oil
  • Salt & pepper
  • 1 jar Alfredo sauce
  • Shredded mozzarella cheese
  • Shredded parmesan cheese
  • 1 bag frozen broccoli florets
  • Shredded rotisserie chicken

Instructions

  1. Preheat oven to 400°F.
  2. Cut spaghetti squash in half lengthwise and remove seeds.
  3. Drizzle with olive oil, salt, and pepper.
  4. Place face down on a baking sheet and bake for 30–40 minutes.
  5. While squash is baking, heat jarred Alfredo sauce in a saucepan.
  6. Stir in shredded mozzarella until melted and creamy.
  7. Microwave broccoli according to package directions and stir into sauce.
  8. Once squash is tender, shred the inside with a fork.
  9. Mix spaghetti squash strands into the Alfredo mixture until well coated.
  10. Spoon mixture back into squash shells.
  11. Top with shredded rotisserie chicken, mozzarella, and parmesan.
  12. Return to oven and bake until bubbly and golden.

Why This Works for Bariatric Living

  • Spaghetti squash replaces traditional pasta
  • Rotisserie chicken makes hitting protein goals easier
  • Broccoli adds fiber and volume
  • Portion-controlled “boats” help prevent overeating

This is comfort food made smarter — and easier.

If you try it, let me know! And if you’re on this journey too, you are NOT alone. ❤️

Easy Protein Overnight Oats (Bariatric-Friendly Meal Prep Breakfast)

Lisa Kidd

If you’re looking for a simple, high-protein breakfast that fits into a bariatric lifestyle, these Protein Overnight Oats are one of the easiest meal prep options you can make.

In just a few minutes, you can prep multiple breakfasts for the week with zero cooking required. I made four bowls at once — two vanilla and two chocolate — so my mornings are already handled.

This recipe is great for busy schedules, post-op routines, and anyone trying to stay consistent with protein-forward meals.

Ingredients

  • 1/3 cup quick oats
  • 1/2 cup protein shake (Nurri Vanilla or Fairlife Chocolate — or your favorite)
  • 2 tablespoons natural peanut butter
  • 1 teaspoon honey
  • 1 tablespoon chia seeds

Directions

  1. Add all ingredients to a bowl or container.
  2. Mix well until fully combined.
  3. Cover and refrigerate overnight.
  4. Grab, stir, and enjoy in the morning.

Why this works for bariatric lifestyles

  • Prioritizes protein first
  • Easy portion control
  • No morning prep required
  • Keeps you full and satisfied
  • Great texture and flavor options

Make a batch ahead of time and rotate flavors to keep breakfast from getting boring.

Vanilla or chocolate… which one are you reaching for first?

Ketovore Hawaiian Pizza (Carnivore Pork Crust)

Lisa Kidd

Ketovore Hawaiian Pizza with Carnivore Pork Crust

A Bariatric Living 101 Recipe

If you’re craving pizza while staying true to a bariatric-friendly, low-carb lifestyle, this Ketovore Hawaiian Pizza delivers all the comfort without the carb overload. 🍍🍕

This recipe is a twist on my Carnivore Philly Cheesesteak Pizza, but this version leans ketovore with classic Hawaiian flavors and a touch of sweetness — all built on a high-protein carnivore pork crust.

The crust is blended together in a food processor, creating a sturdy, flavorful base that holds toppings beautifully and reheats well for leftovers.

Carnivore Pork Crust Ingredients

  • 1 lb ground pork
  • 1 cup ground pork rinds
  • 1 egg
  • 3 Tablespoons cream cheese spread
  • ¼ cup grated parmesan cheese
  • Salt, to taste
  • Pepper, to taste
  • Garlic powder, to taste
  • Paprika, to taste
  • Dill, to taste

Ketovore Hawaiian Toppings

(All toppings are added to your liking)

  • Sweet Baby Ray’s No Sugar Added Barbecue Sauce
  • Chopped onion
  • Chopped green pepper
  • Black Forest ham, chopped
  • Pineapple chunks (drained, in its own juice — no heavy syrup)
  • Mozzarella cheese

Instructions

Step 1: Prepare the Crust

  1. Preheat oven to 425°F.
  2. Add all crust ingredients to a food processor.
  3. Blend until fully combined and a thick dough forms.

Step 2: Form & Bake

  1. Line a baking sheet or pizza pan with parchment paper.
  2. Press mixture evenly into a pizza shape.
  3. Bake for 25-30 minutes, or until fully cooked and lightly golden.
  4. Carefully drain any excess grease if needed.

Step 3: Add Toppings

  1. Spread Sweet Baby Ray’s No Sugar Added BBQ sauce over the crust.
  2. Add onion, green pepper, ham, and pineapple.
  3. Top with mozzarella cheese.

Step 4: Final Bake

  1. Return pizza to the oven and bake an additional 8–12 minutes, or until cheese is melted and bubbly.
  2. Let cool slightly, slice, and enjoy mindfully.

Bariatric Living Tips

  • Pineapple is optional and can be reduced for stricter keto
  • This pizza reheats beautifully in the air fryer
  • Crust can be pre-baked and frozen for meal prep

Carnivore Philly Cheesesteak Pizza (Ketovore Option)

Lisa Kidd

If you’ve been missing pizza while following a carnivore or keto lifestyle, this Carnivore Philly Cheesesteak Pizza is about to become a staple. It’s high-protein, low carb, and bariatric-friendly, with a rich beef crust, creamy cheese sauce, and classic Philly cheesesteak flavors.

I made mine ketovore-style with onions and green peppers, but if you’re strict carnivore, simply leave the vegetables off — it’s just as delicious.

Why You’ll Love This Recipe

  • Protein-forward and very filling
  • Low carb and blood-sugar friendly
  • Easy to customize for carnivore or ketovore
  • Bariatric-friendly with soft textures
  • Tastes like real pizza, not a substitute

Carnivore Philly Cheesesteak Pizza Recipe

1️⃣ Cheese Sauce

Ingredients:

  • 16 oz cottage cheese
  • 4 oz cream cheese
  • 1 cup shredded mozzarella cheese
  • ½ cup grated Parmesan cheese
  • 2 Tablespoons melted butter
  • ½ cup heavy cream
  • Salt, pepper, and garlic powder to taste

Instructions:

  1. Add all ingredients to a food processor.
  2. Blend until completely smooth.
  3. Transfer the sauce to a saucepan on the stove.
  4. Heat over medium-low, stirring constantly, until melted and smooth.
  5. Set aside. (You will only use about ¼ of this sauce for the pizza.)

2️⃣ Gary’s Quick Steak

Ingredients:

  • Gary’s Quick Steak (large slab)
  • Olive oil
  • Wow seasoning packet (included with the steak)

Instructions:

  1. Drizzle a little olive oil into a skillet.
  2. Add the steak and the Wow seasoning.
  3. Cook until no longer pink, breaking it apart until shredded.
  4. Set aside.

3️⃣ Beef Crust

Ingredients:

  • 1 lb ground beef
  • 1 cup (about 2 oz) pork rinds, ground in food processor
  • 1 egg
  • 3 Tablespoons cream cheese spread
  • ¼ cup grated Parmesan cheese
  • Salt, pepper, and taco seasoning to taste

Instructions:

  1. Preheat oven to 425°F.
  2. Add all ingredients to a food processor.
  3. Blend until fully combined and the beef starts to ball up.
  4. Line a pizza pan with parchment paper.
  5. Spread the beef mixture evenly onto the pan, thinning it out to the edges.
    • (This recipe fits a 16-inch pizza pan.)
  6. Bake for approximately 30 minutes, or until cooked through and lightly browned on the edges.

4️⃣ Toppings (Ketovore Option)

  • 1 onion, sliced
  • 1 green bell pepper, sliced

(Omit for strict carnivore.)

5️⃣ Assemble the Pizza

  1. Remove the cooked beef crust from the oven.
  2. Spread about ¼ of the cheese sauce evenly over the crust.
  3. Layer with slices of provolone cheese.
  4. Add Gary’s Quick Steak, onions, and green peppers (if using).
  5. Top with shredded mozzarella cheese.
  6. Return to the oven and bake at 425°F until:
    • Cheese is melted and golden
    • Onions and peppers are tender

6️⃣ Serve & Enjoy

Slice, eat, and enjoy a pizza night that fits your lifestyle!

Tips for Bariatric & Carnivore Lifestyles

  • Eat slowly and stop at satisfaction — this is very filling
  • Save leftover cheese sauce for casseroles, bowls, or dipping
  • Reheats well in the oven or air fryer
  • Works great for meal prep

If you try this recipe, I’d love to hear how you made it — carnivore or ketovore!

Follow Bariatric Living for more high-protein, low-carb recipes made for real life.