There’s something about the fall season that makes me crave cozy, hearty meals — but I still want them to be healthy and protein-forward. This Chicken, Apple & Onion Stew brings together the perfect balance of savory and slightly sweet flavors, all simmered into one comforting bowl.
It’s simple to make, packed with lean protein, and has that perfect touch of apple that makes every bite feel like autumn comfort — without the carb overload.
🥘 Ingredients
- 1 lb. boneless, skinless chicken breast, cubed
- Olive oil (for sautéing)
- Salt and pepper, to taste
- 1 large onion, sliced
- 1 ½ tsp. minced garlic
- 1 tsp. dried thyme
- 2 Cosmic Crisp apples, peeled and cubed
- 1 Tbsp. apple cider vinegar
- 1 cup chicken broth
- ½ cup sugar-free apple cider
- 1 tsp. yellow mustard
Optional for serving:
- Garlic & Herb Cauliflower Rice
👩🍳 Directions
- Heat the Oil – Drizzle a little olive oil into your Dutch oven or large skillet and heat over medium heat.
- Cook the Chicken – Add the cubed chicken and cook until it’s no longer pink. Season with salt and pepper, then remove and set aside.
- Sauté the Onion – In the same pot, add your sliced onion and cook until soft and translucent.
- Add Garlic & Thyme – Stir in the minced garlic and dried thyme, letting the flavors bloom for about a minute.
- Add the Apples – Toss in your cubed apples and stir to combine.
- Deglaze the Pan – Pour in the apple cider vinegar and scrape up any bits stuck to the bottom for extra flavor.
- Combine Everything – Return the chicken to the pot and add the chicken broth, sugar-free apple cider, and yellow mustard. Stir well.
- Simmer – Bring to a boil, then reduce the heat. Cover and let it simmer for 30 minutes, stirring occasionally. Season with additional salt and pepper to taste.
- Serve & Enjoy – Spoon the stew over a bed of Garlic & Herb Cauliflower Rice for a satisfying, low-carb comfort meal.
💪 Bariatric-Friendly Tips
- Protein First: Chicken breast keeps this dish high in protein and low in fat — perfect for post-bariatric surgery meals.
- Low-Carb Swap: Serving over cauliflower rice instead of traditional rice keeps this meal lighter and low-carb.
- Balanced Flavor: The apples add a touch of natural sweetness that pairs beautifully with the savory thyme and tangy mustard.
🍽️ Final Thoughts
This Chicken, Apple & Onion Stew is one of those dishes that fills your kitchen with cozy aromas and your bowl with nourishing goodness. It’s easy enough for a weeknight meal, yet comforting enough to serve to guests on a chilly evening.
Whether you’re newly post-op or years into your bariatric journey, this stew is a delicious reminder that eating healthy doesn’t have to mean giving up flavor or comfort.
✨ Try it out and let me know what you think in the comments below!
Bariatric Living 