Tag: #weightlossjourney

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. ❤️

High-Protein Cottage Cheese Ranch + 0 Net Carb Mozzarella Sticks

Lisa Kidd

If you’re following a bariatric lifestyle, getting enough protein in can sometimes feel repetitive. This recipe is one of my new favorites because it takes something we all love — ranch dressing — and turns it into a protein-packed powerhouse.

And trust me… you cannot taste the cottage cheese.

Why This Works for Bariatric Living

  • High in protein
  • Low in carbs
  • Simple ingredients
  • Great for snacks or light meals
  • Helps you hit protein goals without feeling heavy

High-Protein Ranch Dressing

Ingredients:

  • 16 oz cottage cheese
  • 1 oz + 1 Tablespoon ranch seasoning mix
  • 7 Tablespoons dill pickle juice

Instructions:

  1. Add all ingredients to a blender.
  2. Blend until completely smooth and creamy.

This ranch is thick, tangy, and perfect for dipping or spreading.

0 Net Carb Mozzarella Sticks

Ingredients:

  • String cheese
  • 0 net carb tortillas
  • Butter, melted
  • Seasonings of choice

Instructions:

  1. Roll each string cheese in a tortilla.
  2. Brush the outside with seasoned butter.
  3. Air fry at 400°F for 5 minutes or until golden and crispy.
  4. Serve immediately with high-protein ranch.

This combo is crispy, cheesy, creamy, and incredibly satisfying — without blowing your carb count.

Perfect for:

  • Mid-day snack
  • High-protein lunch
  • Party appetizer
  • Late-night craving

If you try this recipe, let me know! I love seeing how you’re living your bariatric life successfully.

Sugar-Free Mini Cinnamon Roll Cheesecakes (Bariatric Friendly)

Lisa Kidd

If you’re craving cinnamon rolls but want something portion-controlled and lower in sugar, these mini cinnamon roll cheesecakes are the perfect solution. They’re creamy, spiced just right, and finished with a swirl of sugar-free cream cheese icing to mimic a classic cinnamon roll.

The best part? They truly don’t taste sugar-free.

These are perfect for anyone living a bariatric lifestyle, watching sugar intake, or just wanting a lighter dessert that still feels indulgent.

Why You’ll Love This Recipe

  • Portion-controlled mini desserts
  • Lower in sugar
  • Rich, creamy texture
  • Classic cinnamon roll flavor
  • Crowd-pleasing and freezer-friendly

Flavor & Texture

The crust gives a buttery cinnamon crunch, followed by a smooth cheesecake center layered with brown sugar-style cinnamon filling. The icing on top brings everything together for that authentic cinnamon roll finish.

Bariatric Tips

  • Eat slowly and mind portions
  • Great for special occasions
  • Can be made ahead and refrigerated
  • Freeze extras for later treats

Ingredients

Crust

  • 3 oz Nutrail Cinnamon Pecan Keto Granola
  • 1 oz butter, melted

Cinnamon Brown Sugar Filling

  • 38 grams melted butter
  • 110 grams Splenda Magic Baker Brown Sugar
  • 19 grams all-purpose flour
  • ½ tablespoon cinnamon

Cheesecake Batter

  • 12 oz cream cheese, softened
  • ⅛ cup Splenda
  • ⅛ cup Splenda Magic Baker Brown Sugar
  • 2 eggs, scrambled before adding
  • 0.75 oz cornstarch
  • ½ teaspoon cinnamon
  • 1 teaspoon vanilla
  • 2.7 fl oz heavy cream
  • Splash Jordan’s Skinny Mixes Butter Toffee Skinny Syrup (to taste)

Sugar-Free Cream Cheese Icing

  • 8 oz cream cheese, softened
  • ½ cup unsalted butter, softened
  • 1 teaspoon vanilla
  • 1¾ cups Swerve Confectioners Sugar

Instructions

Step 1: Prepare the Crust

  1. Preheat oven to 350°F.
  2. Add keto granola to a food processor and pulse until finely crushed.
  3. Add melted butter and blend until well combined.
  4. Divide evenly among 12 mini cheesecake cups and press firmly.
  5. Bake for 10 minutes, or until edges are lightly golden. Set aside to cool.

Step 2: Make the Cinnamon Filling

  1. In a bowl, combine melted butter, brown sugar substitute, flour, and cinnamon.
  2. Mix until fully combined.
  3. Set aside.

Step 3: Make the Cheesecake Batter

  1. In a blender or mixing bowl, combine:
    • cream cheese
    • Splenda
    • Splenda brown sugar substitute
    • cornstarch
    • cinnamon
    • vanilla
    • heavy cream
  2. Blend until smooth.
  3. Add scrambled eggs last and mix just until incorporated.
  4. Add a splash of Butter Toffee skinny syrup to taste.

Step 4: Assemble the Cheesecakes

  1. Before adding batter, place about ¾ of a cookie scoop of cinnamon filling on top of each crust.
  2. Use an ice cream scoop to evenly portion cheesecake batter into each cup.
  3. Sprinkle remaining cinnamon filling on top.

Step 5: Bake

  1. Place cheesecakes in a steam bath.
  2. Bake at 300°F for 20 minutes.
  3. Remove from oven and allow to cool completely.
  4. Refrigerate at least 2 hours to fully set.

Step 6: Make the Sugar-Free Cream Cheese Icing

  1. In a mixer, beat softened cream cheese and butter until smooth.
  2. Add vanilla and confectioners sweetener.
  3. Blend until fully combined and fluffy.

Step 7: Finish & Serve

  • Pipe or swirl cream cheese icing on top of each cheesecake to resemble a cinnamon roll.
  • Chill until ready to serve.

Final Thoughts

These mini cheesecakes are proof that you don’t have to give up dessert after bariatric surgery. You can still enjoy comforting flavors—just in smarter portions and with lower sugar.

If you make these, share them and tag Bariatric Living 101. I love seeing your creations! 💛

2-Minute Cottage Cheese Brownie (High-Protein & Bariatric-Friendly)

Lisa Kidd

If you’ve ever had a chocolate craving hit out of nowhere, you know how hard it can be to find something quick, satisfying, and still aligned with your bariatric lifestyle.

This Cottage Cheese Microwave Brownie checks all the boxes.

It’s:

  • high in protein
  • low in sugar
  • fast to make
  • and actually tastes like a real brownie

I discovered this recipe from Calla’s Clean Eats and had to test it for Bariatric Living 101 — and it did not disappoint.

Ingredients

  • 1 egg
  • 1/3 cup cottage cheese
  • 3 tablespoons cocoa powder
  • 3 tablespoons Splenda (or monkfruit sweetener)

Instructions

  1. Add all ingredients to a blender.
  2. Blend until completely smooth.
  3. Spray a ramekin with cooking spray.
  4. Pour batter in and top with a few chocolate chips.
  5. Microwave 1½–2 minutes, depending on your preferred texture.

That’s it. You’ll have a warm, chocolatey, protein-packed dessert in minutes.

This is perfect for bariatric patients who:

  • need more protein
  • want portion-controlled sweets
  • are trying to avoid sugar crashes
  • still want to enjoy chocolate

You can also customize it with:

  • sugar-free peanut butter drizzle
  • protein frosting
  • crushed nuts
  • sugar-free caramel

Simple, fast, and satisfying — the kind of recipe that makes long-term lifestyle change sustainable.

High-Protein Sugar-Free Ice Cream Hack

Lisa Kidd

If you’re bariatric (or just living a high-protein lifestyle), desserts can feel tricky. You want something sweet, but you also want it to support your goals. That’s where this high-protein sugar-free ice cream hack comes in.

This recipe was inspired by Demi from Demi Does It on TikTok, and it’s as easy as it gets.

What You’ll Need:

  • 1 tub of Sugar-Free Cool Whip
  • 1 scoop of protein powder
  • Optional mix-ins of your choice

What I Used:

  • Nutter Butter Ghost Protein Powder
  • 2 chopped Robert Irvine Chocolate Peanut Butter Protein Bars

How to Make It:

  1. Add your protein powder to the tub of sugar-free Cool Whip.
  2. Mix until fully combined and smooth.
  3. Fold in your favorite mix-ins.
  4. Freeze overnight.
  5. Scoop and enjoy!

The result is a creamy, satisfying dessert that feels indulgent but still fits into a bariatric-friendly lifestyle. The best part? You can switch up the flavors endlessly—vanilla, chocolate, cookies, fruit, or whatever you’re craving.

If you try this recipe, let me know what flavor combo you choose. This one is definitely staying in my freezer!

Refreshing Sugar-Free Protein Drink Hack

Lisa Kidd

If you’re tired of drinking plain protein shakes, this simple protein drink hack is about to become your new favorite. It’s light, refreshing, sugar-free, and completely customizable — perfect for bariatric life or anyone focused on high-protein, low-carb living.

One of the biggest challenges after surgery (or during weight loss) is finding ways to enjoy protein without getting bored. This drink feels more like a fun, flavored refresher than a traditional protein shake — and it’s incredibly easy to make.

🥤 Protein Drink Recipe

Ingredients:

  • 2 sugar-free drink packets (any flavors you love)
  • A small amount of water
  • Ice
  • 1–2 splashes of sugar-free syrup (optional)
  • 1 ready-to-drink protein shake

Directions:

  1. Add the drink packets to a cup with a small amount of water and stir until fully dissolved.
  2. Fill the cup with ice.
  3. Add a splash or two of sugar-free syrup if desired.
  4. Pour in your protein shake.
  5. Stir well and enjoy!

Flavor Combo I Used

  • Welch’s Cherry Pomegranate
  • Sonic Ocean Water

This combo is fruity, refreshing, and perfect for warmer days — but the possibilities are endless.

💡 Why This Works for Bariatric Life

  • Helps increase protein intake
  • Encourages hydration
  • Sugar-free and low-carb
  • Easy on the stomach
  • Totally customizable

If you try this protein drink, let me know your favorite flavor combo! And be sure to follow Bariatric Living for more protein-forward recipes and tips that make this lifestyle easier — and more enjoyable.

Mini Sugar-Free Salted Caramel Pumpkin New York Style Cheesecakes

Lisa Kidd

The holidays are the perfect time for cozy flavors, and these Mini Sugar-Free Salted Caramel Pumpkin New York Style Cheesecakes check all the boxes. They’re rich, creamy, perfectly spiced, and finished with just the right touch of salted caramel — without all the sugar.

These mini cheesecakes are portion-controlled, bariatric-friendly, and ideal for holiday gatherings, dessert trays, or just a special treat at home.

Ingredients

Crust

  • 5 oz Nutrail Cinnamon Pecan Keto Granola
  • 1.25 oz butter, melted

Cheesecake Batter

  • 12 oz cream cheese, softened
  • ¼ cup Splenda
  • ¼ cup 100% pumpkin puree
  • 2 eggs, scrambled before adding
  • 0.75 oz cornstarch
  • 1½ teaspoons pumpkin pie spice
  • Dash of cinnamon
  • ½ teaspoon vanilla
  • 2.7 fl oz heavy cream
  • 1 splash Jordan’s Brown Sugar Cinnamon Skinny Syrup (to taste)
  • 1 splash Jordan’s Caramel Skinny Syrup (to taste)
  • Toppings
  • Salted caramel salt
  • Skinny Mixes caramel sauce

Instructions

💡 Affiliate Note: I use both Jordan’s Skinny Syrups and Skinny Mixes products in this recipe. If you’re shopping Skinny Mixes, you can save 10% on your first order with my code BARIATRICLIVING101 at checkout.

Step 1: Make the Crust

  1. Add the keto granola to a food processor and pulse until finely crushed.
  2. Add melted butter and blend until well combined.
  3. Divide evenly among 12 mini cheesecake cups and press firmly.
  4. Bake at 350°F for 12 minutes, or until the edges are lightly golden.

Step 2: Make the Cheesecake Batter

  1. In a blender or mixing bowl, combine cream cheese, Splenda, pumpkin puree, cornstarch, pumpkin pie spice, cinnamon, vanilla, and heavy cream.
  2. Blend until smooth.
  3. Add scrambled eggs last and blend just until incorporated.
  4. Add a splash of both skinny syrups to your desired sweetness.

Step 3: Bake

  1. Use an ice cream scoop to evenly portion batter into each crust.
  2. Place cheesecakes in a steam bath.
  3. Bake at 300°F for 20 minutes.

Step 4: Cool & Finish

  1. Remove from oven and immediately sprinkle salted caramel salt on top while warm.
  2. Let cool completely, then refrigerate for at least 2 hours to set.
  3. Drizzle with Skinny Mixes caramel sauce before serving.

These mini pumpkin cheesecakes are a must-have for the holiday season. They’re festive, flavorful, and a great way to enjoy dessert while staying mindful of sugar and portions.

If you try this recipe, let me know how it turns out — and don’t forget to check out more sugar-free and bariatric-friendly recipes here on Bariatric Living! 🧡

Protein Caramel Maple Bourbon Pecan Latte

Lisa Kidd

A Cozy Fall Coffee Moment—Even While Traveling

There’s something about a cozy latte that just feels like home, even when you’re not at home. While visiting my husband’s family on vacation, I found myself missing my morning coffee routine — so I decided to recreate it, right there in their kitchen!

It felt a little awkward setting up to film while staying with family (I’m sure some of you can relate 😅), but once that caramel started drizzling and the espresso aroma filled the air, I was in my happy place again.

This Protein Caramel Maple Bourbon Pecan Latte combines rich espresso, a creamy protein shake, and the cozy warmth of caramel and maple bourbon pecan. It’s like fall in a mug — and the best part? It’s packed with protein and totally bariatric-friendly.

Here’s how to make it:

  • 2 shots of espresso
  • 1 can of Nurri Protein Shake (steamed)
  • Line your cup with Skinny Mixes Salted Caramel Sauce
  • Add a splash of Jordan’s Caramel Skinny Syrup
  • Add a splash of Jordan’s Maple Bourbon Pecan Skinny Syrup
  • Drizzle a little extra caramel on top
  • Sprinkle with Salted Caramel Salt

Give it a stir and enjoy that creamy, sweet, slightly salty sip of comfort.

Even when life gets a little out of routine — like traveling or staying with family — having something small and familiar can bring a sense of calm. For me, that’s my morning coffee.

So whether you’re at home or away, I hope this cozy little recipe brings you the same comfort it brought me. 💛

More Protein Coffee Ideas You Might Like:

  • Pumpkin Spice Butter Toffee Protein Coffee
  • Salted Caramel Mocha Protein Latte
  • Vanilla Cinnamon Protein Coffee

✨ Stay cozy and protein-forward, friends!

Mini Protein Snack Haul for Vacation | Bariatric-Friendly, Protein-Forward Travel Ideas

Lisa Kidd

As we get ready to head out on vacation, I wanted to share a mini protein snack haul with you! This first leg of our trip is just 4 hours long, but I always make sure I have healthy, protein-forward options packed and ready. Traveling can easily throw you off your routine, but with a little planning, it’s easy to stay on track.

For this trip, I focused on snacks that are:

  • Bariatric-friendly (small portions, high protein)
  • Low in carbs and sugar-free
  • Easy to pack for road trips or flights

Some of my go-to picks include:

  • Salami
  • String Cheese
  • Protein Shakes

I love sharing snack ideas that make healthy living after bariatric surgery simple and satisfying — even when you’re on the go!

If you’re planning a trip soon, take a few minutes to pack snacks that keep you feeling your best. You’ll thank yourself when you’re not scrambling for gas station food!

💬 Comment below with your favorite travel snack ideas!

Packing for a Bariatric-Friendly Vacation: My Protein-Forward Travel Essentials

Lisa Kidd

Heading out on vacation soon? Whether it’s a weekend getaway or a few weeks with family, staying on track with your bariatric goals while traveling doesn’t have to be hard! I’ve learned that a little preparation makes all the difference. In this post, I’m sharing what I pack for a bariatric-friendly trip — everything from my protein staples to my daily vitamins — so you can stay consistent, feel your best, and still enjoy your time away.

🧳 My Bariatric Travel Essentials

1. Protein Shakes & Drinks
Protein is the foundation of my day, so I always make sure to pack my favorite ready-to-drink shakes. They’re quick, easy, and keep me full when I’m on the go.

2. Sugar-Free Syrups
Coffee is a must when traveling — but I love flavor without the sugar! I bring a few of my Jordan’s Skinny Syrups in travel-size bottles for quick, guilt-free flavor options wherever I go.

3. Portable Ninja Blender & Frother
These are game-changers for making protein coffee, shakes, or even quick smoothies right in the hotel room. My frother takes up almost no space and gives me that coffee shop feel every morning!

4. Vitamins & Medications
Routine is key. I pack a weekly pill organizer with all my bariatric vitamins and any medications, so I never miss a day — even with a busy travel schedule.

5. Protein Snacks
A few go-to travel snacks like protein bars, jerky, or low-carb cheese crisps help me avoid airport temptations and stay satisfied between meals.

🌟 Tips for Staying on Track While Traveling

  • Plan ahead: Bring what you know works for you instead of hoping to find it on the road.
  • Hydrate often: Flights, long drives, and salty snacks can sneak up on you — keep a refillable water bottle handy.
  • Don’t stress perfection: Vacations are about balance — enjoy the experience, make mindful choices, and get back on track with your next meal.

💬 Final Thoughts

Traveling after bariatric surgery doesn’t mean leaving your healthy habits behind. With a little planning, you can feel confident, prepared, and ready to enjoy your vacation — protein shake in hand!

If you want to see exactly how I packed for my trip, check out my YouTube video where I show all my bariatric-friendly travel essentials! 🎥