Recipe Exchange

Keeping your diet on the right track is critical to achieving the best possible results after bariatric surgery. We've created this forum for sharing healthy recipes that will help you eat right and eat well. You're invited to add new recipes you discover elsewhere and enjoy. Bon appétit!

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Black Bean Turkey Burgers

Black Bean Turkey Burgers [+/-]

Recipe for Black Bean Turkey Burgers

Melissa Majumdar, R.D., L.D.N., C.P.T.


  • 1 lb. lean ground turkey (93/7 preferred)
  • 1 can black beans, drained and rinsed
  • 1 egg white
  • 1 Tablespoon Worcestershire sauce
  • 2 cloves roasted garlic
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. ground ginger
  • 1/2 tsp. cumin
  • salt and pepper to taste
  • 1 egg white
  • 1/2 cup red onion
  • 1 red pepper, pureed in blender (This adds flavor and moisture without having large chunks that can be difficult to digest.)
  • ½ avocado, sliced**
  1. Preheat the oven to 375 degrees.
  2. Coarsely chop the onion and add it to the food processor with the turkey, drained beans, seasoning, egg white, and garlic.
  3. Blend until ingredients are evenly distributed.
  4. Divide turkey into 10 patties.
  5. Grill 5 minutes each side. Finish them off in the oven for 8 minutes or until cooked through.
  6. Enjoy with green beans and low-fat potato salad. Consider using plain yogurt to substitute some of the mayo in your potato salad and mix up the potatoes with some sweet potatoes (leave the skins of for extra fiber if you are at least 3 months post-op!). Try mixing in dill, celery, peas, onion, mustard, hot sauce, and salt and pepper for a ton of flavor and very little extra fat.
**Avocado is a great substitute for cheese. While cheese is high in saturated fat, avocado adds a ton of unsaturated fat – and flavor!


Breakfast Turkey Sausage Patties

Breakfast Turkey Sausage Patties [+/-]

Recipe for Breakfast Turkey Sausage Patties


  • 1 pound lean or extra lean ground turkey
  • 1 tsp salt
  • 2 teaspoons sage
  • 1 teaspoon fennel seed
  • 1 teaspoon thyme
  • 1 teaspoon black pepper
  • ½ teaspoon white pepper
  • ½ teaspoon cayenne
  • ¼ teaspoon garlic powder
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon allspice
  1. Preheat oven to 450 degrees. Coat a baking sheet with non-stick spray or parchment paper.
  2. Combine all ingredients and mix well.
  3. Form into breakfast sized patties and bake for 10 minutes. Freeze leftovers for a quick breakfast; patties can even be reheated without defrosting!


Crustless Quiche

Crustless Quiche [+/-]

Recipe for Crustless Quiche

Submitted by Diana N.


  • 1 lb of lean turkey sausage, crumbled, cooked and slightly cooled
  • 1 1/2 cups of 2% sharp cheddar cheese or reduced fat feta
  • 1 carton egg beaters or egg whites
  • 1 tsp of baking soda
  • 1 container of grape tomatoes, rinsed
  • 1 container frozen spinach, thawed and drained
  1. Preheat Oven to 350 degrees
  2. Brown sausage and place in strainer to remove all grease
  3. Slice tomatoes in half; add salt and pepper and set aside
  4. Crack and scramble 6 eggs in a large bowl (add salt and pepper to taste)
  5. Add 1 tsp of baking soda to egg mixture
  6. Once egg mixture is scrambled, add cheese, sausage and tomatoes
  7. Coat two pie dishes with non-stick spray. Divide mixture in between the dishes and bake at 350 degrees for 30 minutes. Serve with a nice salad on the side!


Cuban Inspired BBQ Salmon

Cuban Inspired BBQ Salmon [+/-]

Recipe for Cuban Inspired BBQ Salmon

The recipe makes a lot of sauce! You will only use 2 teaspoons in this recipe. Submitted by Nikki G.


  • 1/3 cup Goya guava jelly
  • 1/3 cup tomato paste
  • 1 tsp minced garlic
  • 1-2 Tbsp finely chopped onion
  • Salmon
  1. Preheat oven to 400 degrees.
  2. Mix ingredients together. Set aside 2 teaspoons for the salmon and refrigerate the rest.
  3. Clean and season salmon. Spread sauce over the salmon and cook 15-20 minutes.
**Overcooking the salmon will dry it out and make it harder to digest, so go easy on the cooking time.


Dippy Chicken Salad

Dippy Chicken Salad [+/-]

Recipe for Dippy Chicken Salad

Submitted by Carolyn V.


  • Black beans (1/2 can), drained and rinsed
  • Chicken breast (large can), drained and rinsed
  • Rosemary, to taste
  • 3 Tbsp. of plain low fat Greek yogurt
  • 1 Tsp. olive oil based mayo
  • Two pinches shredded 2% cheddar cheese
  • Dash of hot sauce
  • Smear of 1/3 less fat cream cheese or 1 wedge Laughing Cow light spreadable cheese
  1. Mix all ingredients
  2. Heat for 20 seconds to give it a dip consistency
  3. Serve with celery



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High Protein Chicken Taco Soup

High Protein Chicken Taco Soup [+/-]

Recipe for High Protein Chicken Taco Soup

Shawn N.


  • 2 cooked boneless, skinless chicken breasts, cut into small pieces
  • 29 ounce can tomato sauce
  • 15.5 ounce can black beans, drained and rinsed
  • 40.5 ounce can kidney beans, drained and rinsed
  • 10 ounce can corn, not drained (optional)
  • 1 or 2 packs taco seasoning
  1. Dump everything into a pot and simmer until hot.
  2. Cook longer for stronger flavor.
  3. Serving ideas – top with low-fat grated cheese, plain Greek yogurt or sliced avocado.
**1 cup provides about 20grams protein, less than 5grams sugar and nearly no fat!**


Indian Summer Turkey Chili

Indian Summer Turkey Chili [+/-]

Recipe for Indian Summer Turkey Chili

Adapted by Melissa Majumdar, R.D., L.D.N., from Rachael Ray
A quick weeknight meal or a healthy tailgating alternative.


  • 3 T extra virgin olive oil or 3 turns of the pan
  • 2 ½ pounds lean ground turkey or substitute kidney and black beans for some of the meat
  • 4 T dark chili powder, 2 palms full
  • 2 T grill seasoning blend, any brand, 1 palm full
  • 1 T cumin, ½ palm full
  • 2 T Worcestershire sauce
  • 1 to 3 T hot sauce, medium to extra spicy
  • 1 large onion, quartered
  • 2 large peppers, any color combination, chopped
  • ½ cup chicken or beef broth, low sodium
  • 1 (14-ounce) can tomato or spaghetti sauce, *double-check the ingredients to avoid added sugars
  • ½ cup smoky BBQ sauce
  • 2 cups corn kernels, optional (count the corn as a starch serving)
  1. Heat a pot over medium to medium high heat. Add extra virgin olive oil, 3 turns of the pan, and the turkey meat. Season the meat with: chili powder, grill seasoning, cumin, Worcestershire and hot sauce. Break up the meat with the back of a wooden spoon into small crumbles.
  2. Chop the onion, reserving ¼ of it for topping the chili. Brown meat 5 minutes, then add onions and peppers and cook 10 minutes more. Add vegetable broth to deglaze the pan, scraping off the drippings. Add tomato and BBQ sauce and bring to a bubble. If using corn kernels or beans, add them now. Let chili simmer 10 minutes. Adjust seasonings and heat level to your taste. Remove from heat and serve.
  3. Serve with Greek strained yogurt, guacamole, low-fat shredded cheese, and veggies for dipping. Top with diced tomato or onion, cilantro, or sliced jalapeños (depending on your tolerance post-op).
**Chop vegetables into small pieces and cook thoroughly during the early stages after surgery. If the small chunks are bothersome, feel free to leave them out.

Serves: 8 to 10

Cook time: 25 minutes


Lemon/Lime Chicken with Zing

Lemon/Lime Chicken with Zing [+/-]

Recipe for Lemon/Lime Chicken with Zing

Sadie F.


  • 2 skinless chicken breasts, cut into stripsLemon-Lime Chicken with a Zing
  • 1/2 tsp. light olive oil - just enough to make a very light coat on the bottom of the pan
  • 8 peppercorns
  • 3 cloves garlic, sliced
  • 1 lemon or lime
  • 1/2 cup water
  1. Place garlic into pan with olive oil and swish around until you smell it.
  2. Add chicken. Sauté for 5 minutes.
  3. Put in the peppercorns.
  4. Slice lemon or lime. Take a fork to get the juice and mix with the water. It is okay if some pulp gets into the water.
  5. Pour over the chicken and cover. Cook for eight to ten minutes; the water will cook down with the lime/lemon juice and will make a sauce. Serve over salad or brown rice.


Mexicali Chicken

Mexicali Chicken [+/-]

Recipe for Mexicali Chicken

Submitted by Keesha M.


  • 6 skinless chicken legs
  • 1 pack of low sodium taco seasoning
  • 1 can of Dole Diced Tomatoes with onion and green peppers
  • ¾ cup 2% or part-skim Mexican-style shredded cheese
  • 2 Tbsps plain Greek yogurt (to substitute for sour cream)
  1. Wash and dry chicken. Season with taco seasoning. Cover chicken with diced tomatoes.
  2. Bake at 375 for 30-35 min. Remove from oven. Drain off excess liquid.
  3. Sprinkle cheese over chicken and return to oven 5 more minutes until cheese melts. Remove and serve with Greek yogurt and fat-free refried beans


No-Carb Fettuccine Noodles

No-Carb Fettuccine Noodles [+/-]

Recipe for No-Carb Fettuccine Noodles

Submitted by John O.


  • 1 package Japanese yam noodles, aka shirataki noodles (available at H Mart Catonsville in last aisle in dairy case)
  • 1 small crown (head) of broccoli
  • 2 carrots
  • 2 large Portobello mushrooms
  • 1 package tofu (5 Spice Dry Tofu recommended, sold in shrink wrap package in cold case in H Mart Catonsville, directly above the row of fresh tofu, next to fruit and vegetable aisles)
  • 2 green onion stalks
  • 1 small onion
  • 3 cloves of garlic, minced
  • 1 tablespoon virgin olive oil
  1. 1/4 cup lite low sodium soy sauce
  2. 1 lime
  3. 1 lemon
  4. 2 Tablespoons peanut butter
  5. 2 Tablespoons Sriracha hot sauce, optional
  6. 1/3 cup Splenda, Stevia or your favorite sweetener
  1. Prepare noodles first, to allow to dry slightly before cooking. Place noodles in a strainer and thoroughly rinse with cool water. Place noodles in hot water for about 2 minutes. Drain and leave in strainer. Note: Remember that these noodles will still take up pouch room either though they have no carbohydrates, so if you are struggling to get in protein, skip the noodles!
  2. Cut broccoli crowns off stalks and then Julian cut carrots and broccoli stalk. Place broccoli and carrots in steamer and steam for 5 minutes.
  3. Prepare sauce: Juice the lemon and lime and mix with the other sauce ingredients until the peanut butter is smooth and mixed with other sauce ingredients well. Set aside.
  4. Julian cut mushroom heads, and 5 Spice Flavored Dry Tofu. Chop green onions. Thinly slice onion and then cut into quarters. Mince garlic cloves.
  5. Heat olive oil in pan on medium high heat and add minced garlic. Then add chopped onion. Once onions have turned translucent, add the slightly steamed broccoli and carrots, and then add in the mushrooms and tofu. Heat about 1 minute.
  6. Pour half the sauce over the vegetables in the pan and mix. Cook about 1 minute.
  7. Add the noodles and stir. Cook 1 minute. Add the remaining sauce. Cook another 2 minutes.
  8. Lastly, garnish with chopped green onion. Stir and serve.


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Noodle-Free Lasagna

Noodle-Free Lasagna [+/-]

Recipe for Noodle-Free Lasagna


  • 1 lb lean ground turkey (93/7%)
  • 3 zucchini
  • 1 (4 ounce) can or fresh mushrooms
  • 8 ounces cottage cheese or part-skim ricotta (or use half ricotta, half cottage cheese)
  • 1 (4 ounce) can tomato sauce
  • 1 large onion
  • 2 cloves garlic
  • 1 package frozen spinach
  • 1 package (2-cups) part-skim or 2% mozzarella cheese
  • ¼ teaspoon basil
  • ¼ teaspoon oregano
  • ¼ teaspoon Italian seasoning
  • ¼ teaspoon parsley
  • ¼ teaspoon fennel seed
  • Noodle Free Lasagna
  1. Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt, tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside.
  2. Saute ground turkey, drain, seasonings, tomato sauce, and mushrooms and simmer.
  3. Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add the onion; cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds.
  4. Blot any moisture from the zucchini strips. Squeeze dry spinach and mix with cottage cheese mixture.
  5. Spray a 9x13 baking pan with non-stick spray. Alternate layers of zucchini, tomato sauce, cottage cheese mixture, and mozzarella cheese starting with sauce.
  6. Bake at 350 for 45 minutes.


Nut Butter Stir Fry

Nut Butter Stir Fry [+/-]

Recipe for Nut Butter Stir Fry

Melissa Majumdar, R.D., L.D.N., C.P.T.


  • 1/2 cup vegetable broth
  • 3-4 Tbsp. light soy sauce (to taste)
  • 2 tsp. grated ginger (look for pre-grated jars for convenience)
  • 1 Tbsp. rice vinegar
  • 1/4 cup natural almond, cashew or peanut butter
  1. In a saucepan heat 1 teaspoon oil. Sauté ginger and garlic for 30 seconds. Add almond butter, vegetable broth, soy sauce, rice vinegar and chili flakes. Whisk together until smooth. On medium high heat, bring to a slight boil, and then reduce heat to low and simmer for 7 minutes. Set aside.
  2. While sauce is simmering, heat the 2 remaining teaspoons of olive oil in a large sauté pan or wok until hot. Stir fry sliced chicken until cooked through.
  3. Add bell peppers, onions, celery, and broccoli and stir fry on high heat until tender, about 3-5 minutes. Add mushrooms and saute for 1 minute. Remove from heat, add sauce to vegetables and toss until well coated.
  4. Serve over ½ cup quinoa or brown rice if more than 3 months post-op.
**Chop vegetables into small pieces and cook thoroughly during the early stages after surgery. If the small chunks are bothersome, feel free to leave them out.

Serves: 8 to 10

Cook time: 25 minutes


Oven Baked Halibut

Oven Baked Halibut [+/-]

Recipe for Oven Baked Halibut


  • 4 halibut fillets (4 oz. each)
  • Parsley flakes
  • Salt
  • Creole seasoning
  • White pepper
  • Onion (You only need a small piece cut into long strands)
  • Adobo seasoning
  1. Pre-heat oven to 350 degrees.
  2. Take a long piece of foil and spray the bottom with cooking spray. Lay fish on foil. Season with salt, white pepper, Creole seasoning, adobo seasoning and parsley flakes. You should season to taste. A dash of each should do. Don’t over-season because halibut is a delicate fish and you don’t want to take away from the flavors in the fish.
  3. Place onion on top of fish, then seal foil so steam stays in. Place foil on baking sheet. Cook for 25 minutes or until fish flakes.


Protein Pancakes

Protein Pancakes [+/-]

Recipe for Protein Pancakes

Contributed by a protein-conscious patient


  • 4 scoops of protein powder (1 cup)
  • 1 egg white
  • 1/3-1/2 cup milk (unsweetened almond for low/no carb)
  • 1 tsp. baking powder
  1. Mix in blender to remove clumps.
  2. “Fry" with cooking spray.
  3. Use as breads or wraps or simply enjoy as a breakfast treat!


Quinoa Mac & Cheese Side Dish

Quinoa Mac & Cheese Side Dish [+/-]

Recipe for Quinoa Mac & Cheese Side Dish

A high protein, whole grain side to add to a chicken or fish meal!
Submitted by Tracey P.


  • 1 ½ cups quinoa**, rinsed and drained
  • Veggies of your choice
  • Good pinch of salt or season salt
  • 2 cloves garlic, minced
  • 2 large eggs
  • 1 cup unsweetened soy milk or non-fat milk
  • 1 ½ cups grated 2% or part-skim cheddar cheese (consider Cabot brand for a lactose-free variety)
  • Crushed red pepper, optional
  • Toppings – salsa, hot sauce, Greek yogurt, scallions
  1. Lightly sauté veggies.
  2. Cook quinoa to packaged instruction (2:1 ration of water or broth to grain for 15 minutes or in a rice cooker).
  3. Preheat oven to 350 degrees. Coat 13x9 pan with non-stick spray.
  4. Whisk eggs and milk in a large bowl. Fold quinoa mixture and cheese. Stir very well and let some of the cheese melt.
  5. Transfer to prepared baking dish and bake 30-35 minutes until the top is browned.

**Quinoa, pronounced "KEEN-wah," is a grain with nutritional properties similar to a seed. Therefore, it is high in fiber and protein. Quinoa can be light yellow or red in color and cooks just like a rice, but is done in 15 minutes. Look for it near the rice at your local grocery store or in the bulk department at health food stores.

Serving size: 8

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Roasted Arctic Char

Roasted Arctic Char [+/-]

Recipe for Roasted Arctic Char

This recipe has lots of omega-3 fatty acids to keep your immune system strong and healthy. The thyme and paprika help improve blood flow and fight infection. The marinade keeps the fish moist, making it soft and easier to tolerate after bariatric surgery.


  • 2 lb. fresh Arctic char
  • ¼ c orange juice or fresh squeezed orange
  • 2 tsp. thyme
  • 2 T extra virgin olive oil
  • 1 T Splenda brown sugar
  • 1 T smoked paprika
  • 1 tsp. grated orange peel
  • ½ tsp. sea salt
  1. Heat oven to 400 degrees. Mix orange juice, extra virgin olive oil and 1 teaspoon thyme in small bowl.
  2. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or overnight for extra flavor and time-saving.
  3. Mix Splenda brown sugar, paprika, orange peel, the remaining thyme and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade.
  4. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8-10 servings.


Salmon Salad

Salmon Salad [+/-]

Recipe for Salmon Salad

Melissa Majumdar, R.D., L.D.N., C.P.T.

(Also try this recipe with tuna, crab or chopped egg whites!)

This recipe is appropriate for two to three months post-op or 1 month post-op if the chopped vegetables are left out or cooked thoroughly.


  • 1 (4 ounce) can salmon (or tuna)
  • 1 hard-boiled egg, crushed
  • 1/2 red or green bell pepper, diced
  • 1 stalk celery, chopped
  • 1/4 cup chopped green onions
  • 1 T light mayo
  • 1 T low-fat yogurt (Greek or plain)
  • 1/8 tsp. cayenne pepper or wasabi powder, optional salt and pepper
  • 1/4 lemon, juiced
  1. Combine salmon and hard-boiled egg in bowl.
  2. In another bowl, add chopped bell pepper, celery, onion and mayo.
  3. Add seasonings and stir to combine.
  4. Pour over salmon, add lemon juice, and toss lightly.

Nutrition Information (per recipe):

Calories 266, Carbohydrates 19g, Fiber 19g, Sugars 7g, Protein 21g, Total Fat 4g

***Salmon is high in vitamin D, omega-3 heart healthy fatty acids and protein, and makes a quick and easy lunch. This recipe is great for the brain and helps balance your mood and appetite!


Sautéed Apples

Sautéed Apples [+/-]

Recipe for Sautéed Apples

One of Melissa’s favorite toppers for a low-sugar version on plain Greek yogurt.


  • 6 -8 apples, peeled, cored and sliced
  • A couple good sprays of a non-stick spray
  • 1/3 cup Splenda brown sugar blend or 2 Tbsp + 1 tsp Truvia
  • 1 ½ teaspoons cinnamon (to taste)
  • ½ teaspoon nutmeg (optional)
  • Sautéed Apples
  1. Coat the bottom of the pan with non-stick spray, add the sliced apples; I add a little water, cover and cook for about 10 minutes.
  2. Add brown sugar Splenda or other sweetener (make sure to check conversion factor), cinnamon, nutmeg if using, stir & cover, cook about 5 minutes.
  3. Save in the fridge to top Greek yogurt, cottage cheese or part-skim ricotta.Enjoy with a few crushed nuts on top and it will remind you of a fruit cobbler!



Sloppy Joes [+/-]

Recipe for Sloppy Joes

Adapted by Melissa Majumdar, R.D., L.D.N., from Rachael Ray’s Super Sloppy Joes


  • 1 tablespoon extra-virgin olive oil, 1 turn of the pan
  • 1 1/4 pounds lean ground beef, bison or turkey
  • 1/4 cup Splenda brown sugar
  • 2 teaspoons to 1 tablespoon steak seasoning blend, such as McCormick brand Montreal Seasoning
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Worcestershire sauce
  • 2 cups tomato sauce
  • 2 tablespoons tomato paste
  1. Heat a large skillet over medium high heat. Add oil and meat to the pan. Spread the meat around the pan and begin to break it up.
  2. Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet.
  3. Reduce heat to medium and cook onions, peppers, red wine vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook sloppy joe mixture 5 minutes longer.
  4. Serve with a few of your favorite multigrain crackers or half a whole wheat bun or English muffin.

**Chop vegetables into small pieces and cook thoroughly during the early stages after surgery. If the small chunks are bothersome, feel free to leave them out.


Spinach filled Salmon Cakes with Yellow Squash

Spinach filled Salmon Cakes with Yellow Squash [+/-]

Recipe for Spinach filled Salmon Cakes with Yellow Squash


  • 5 oz. can of salmon, drained
  • 1 slice of onion, chopped
  • 1 slice of onion, whole
  • 1 egg, whisked
  • ¼ cup of spinach, chopped
  • Salt
  • Pepper
  • Creole Seasoning
  • Garlic powder
  • Cilantro
  • Chives
  • 1 small yellow squash
  • 2 tablespoons extra virgin olive oil
  1. In a medium size bowl, mix the salmon, chopped onion, egg and spinach together. Add in a dash of salt, pepper, Creole seasoning, garlic powder, cilantro and chives: then mix. Pat into two patties.
  2. Heat pan and add 1 tablespoon of extra virgin olive oil. Cook patties until browned on each side. Remember that the salmon is already cooked; you’re just trying to cook your egg. After cooking, place on a paper towel to degrease: then serve.
  3. Cut squash into even circles. Season with a dash of salt and pepper and drizzle with 1 tablespoon of extra virgin olive oil. Mix in the slice of onion then add to heated pan. Toss mix in pan until squash starts to turn golden brown around the edges. Serve warm on a bed of mixed greens drizzled with balsamic vinegar.



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Split Pea Soup

Split Pea Soup [+/-]

Recipe for Split Pea Soup

**Appropriate during and after pureed phase. Add one scoop chicken broth flavored or unflavored protein powder to increase protein.


  • 1 package green or yellow split peas
  • 3 quarts of water
  • 1 large onion, finely chopped
  • 2 chicken bouillon cubes
  • ½ tsp. garlic
  • ½ tsp. oregano
  • ¼- ½ tsp. pepper
  • 1 bay leaf
  • 1 ½ cup carrots, thinly sliced
  • 1 cup celery, thinly sliced
  • 2 chicken legs, skinless
  1. Combine all ingredients in large deep pot, simmer uncovered 2-3 hours or on high in a slow cooker.
  2. Puree (with immersion blender or cover the lid of your blender with a towel) if you are less than one month post-op.


Tuna Cheese

Tuna with Cottage Cheese and Cucumbers [+/-]

Recipe for Tuna with Cottage Cheese and Cucumbers

Submitted by Sadie


  • 1 can tuna packed in water
  • 1/2 cup small curd cottage cheese, drained
  • 1/3 cup cucumbers, peeled, seeded, chopped very small
  • 1/2 teaspoon cracked black pepper
  • 1/3 teaspoon sea or kosher salt
  • 1 cup salad greens
  1. Mix tuna, cottage cheese and cucumbers: add salt/pepper.
  2. Chill. Serve on salad greens or with whole grain crackers. Enjoy!


Turkey Spinach Meatballs

Turkey Spinach Meatballs [+/-]

Recipe for Turkey Spinach Meatballs

One of Melissa’s favorite toppers for a low-sugar version on plain Greek yogurt.

Meatballs Ingredients:

  • 1 lb. lean ground turkey
  • 1/3 cup oat bran or crushed whole grain crackers like Wasa or Crunchmaster
  • 6 cloves garlic, minced
  • 1 onion, minced
  • 2 egg whites
  • ½ cup reduced fat Parmesan cheese
  • 1 tsp. nutmeg
  • 8 oz. frozen spinach, defrosted and drained
  • 3 T Worcestershire sauce
  • Salt and pepper to taste

~ 1 T extra virgin olive oil

3 cups marinara sauce (<5 g sugar per serving)

Serve over ½ cup spaghetti squash (microwave squash for 15 min or 4 min/pound)


  1. Add all the meatball ingredients in mixing bowl.
  2. Incorporate ingredients together with hands (use rubber gloves if you have them).
  3. Heat sauté pan, coat bottom with extra virgin olive oil.
  4. Brown meatballs, about 3-4 minutes each side.
  5. Add marinara sauce.
  6. Cover, cook 10 minutes.
  7. Serve over spaghetti squash with parsley for garnish


Yogurt Chicken Curry

Yogurt Chicken Curry [+/-]

Recipe for Yogurt Chicken Curry

A moist chicken for the curry lovers. Adapted from Eating Well.


  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 boneless chicken breasts, skinned, halved and cubed (8 ounces total)
  • 1/4 cup water
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground ginger
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground cardamom
  • 1/8 teaspoon cayenne pepper, or more to taste2 cups low-fat or nonfat plain yogurt, Greek-style recommended
  • 2 tablespoons cornstarch
  • Salt & freshly ground pepper, to taste
  1. Heat oil in a large skillet over medium-high heat and sauté garlic and onions until golden. Add chicken and sauté until browned. Add water, coriander, ginger, cumin, cardamom, and cayenne. Simmer uncovered until chicken is cooked, 15 to 20 minutes, stirring occasionally. The liquid will be mostly absorbed.
  2. Gradually stir yogurt into cornstarch until dissolved. Stir mixture into the pan. Simmer gently, stirring constantly, until the sauce thickens. Do not boil. Season with salt and pepper.

Serving Size: 4 servings


Berry Yogurt Popsicles

Berry Yogurt Popsicles [+/-]

Recipe for Berry Yogurt Popsicles

A moist chicken for the curry lovers. Adapted from Eating Well.


  • 1 cup frozen berries
  • 1 cup lowfat plain Greek yogurt
  • 1 tsp Splenda or Stevia (to taste)
  • Add ins: fresh mint leaves, lemon juice, unsweetened cocoa powder)
  1. Blend the berries, Greek yogurt, and Splenda until smooth. Pour into a ice cube tray, cover with foil. Poke a Popsicle stick or toothpick through the foil in each section of the ice cube tray. Freeze overnight. Enjoy!
    Recipe from



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Crab-Stuffed Deviled Eggs

Crab-Stuffed Deviled Eggs [+/-]

Recipe for Crab-Stuffed Deviled Eggs

Taken from Weight Loss Surgery for Dummies, David Fouts
Page 236

Yield: 16 servings (1/2 stuffed egg each)


  • 8 large eggs, hard-boiled and peeled
  • 4 Tbsp light mayo (low fat plain Greek yogurt)
  • 1 ½ Tbsp chopped fresh tarragon
  • 1 Tbsp minced shallot
  • 2 tsp lemon juice
  • 1/8 tsp black pepper
  • ¼ tsp hot sauce
  • One 6.5 ounce can crabmeat, drained
  1. Cut eggs in half lengthwise. Scoop yolks into medium bowl and mash with a fork.
  2. Mix in mayonnaise and/or yogurt, tarragon, shallot, lemon juice, black pepper, and hot sauce. Mix in crab.
  3. Divide the crab mixture into 16 equal portions and spoon into the cavity of each half egg white.

Tip: To hard-boil eggs, place eggs in to a medium-sized pot and cover with water. Place on the stove and bring to a boil, then turn off the heat and let the eggs sit in the hot water for 12-15 minutes. Refrigerate eggs until you’re ready to use them.

Nutrition facts per serving (for recipe made with light mayonnaise): calories 130 (From fat 70): fat 8g (saturated 2g); cholesterol 240 mg; sodium 220mg; carbohydrates 2g (dietary fiber 0g); protein 12g; sugar 1g.

Creamy Mashed Cauliflower

Creamy Mashed Cauliflower [+/-]

Recipe for Creamy Mashed Cauliflower

  • 1 head of cauliflower (florets only, don’t use the stems)
  • ¾ cup of lowfat plain Greek yogurt
  • 3 tablespoons Parmesan cheese
  • 2 tablespoons olive oil
  • 2 cloves of garlic, chopped
  • ½ small shallot, chopped
  • 1 scallion, chopped
  • Salt and pepper, to taste
  1. Using a medium-sized pot, bring water to a boil. Once boiling, add the cauliflower florets to the boiling water, let cook for about 8 minutes or until the cauliflower is soft. Remove from heat and drain. Using a food processor, combine the cauliflower with Greek yogurt, olive oil, garlic and shallots until it is a creamy consistency. Add salt and pepper and blend again. Pour the mashed cauliflower into a bowl and stir in the Parmesan cheese while it is still hot. Sprinkle with the scallions and you are ready to enjoy!

Recipe from

Greek Yogurt Grilled Meat Sauce

Greek Yogurt Grilled Meat Sauce [+/-]

Recipe for Greek Yogurt Grilled Meat Sauce

  • 1 cup lowfat plain Greek yogurt
  • 4 cloves garlic, minced
  • Juice of one lemon


  1. Mix all ingredients together, refrigerate for at least one hour. Can be used as a cold sauce for grilled meat or can be used as a marinade. Very tasty with chicken!

Recipe from

Green Goddess Dressing

Green Goddess Dressing [+/-]

Recipe for Green Goddess Dressing

  • 1 cup chopped avocado
  • 2 cloves of garlic, minced
  • 2 scallions, chopped
  • ¼ cup fresh basil, chopped
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon minced fresh tarragon leaves
  • ¼ cup lowfat plain Greek yogurt
  • ¼ cup white wine vinegar
  • 1 ½ tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  1. Combine the avocado, garlic, scallions, basil, parsley, and tarragon into a food processor.  Add the Greek yogurt, white wine vinegar, and lemon juice. Blend until smooth. Slowly add the extra-virgin olive oil and blend until well mixed.  Enjoy over salad or grilled meat!

Recipe from

Berry Yogurt Popsicles

Peanut Butter and Jelly Yogurt [+/-]

Recipe for Peanut Butter and Jelly Yogurt

  • 1 cup Greek yogurt
  • 1 tablespoon PB2
  • 1 teaspoon sugar-free jelly or jam
  1. Stir PB2 into Greek yogurt until smooth. Add jelly and enjoy!

Hint: If Greek yogurt is too tangy or sour for you, feel free to add a sugar substitute such as Splenda or Stevia to sweeten it up for you.

Found on PB2 website


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Peanut Butter Ice Cream

Peanut Butter “Ice Cream” [+/-]

Recipe for Peanut Butter “Ice Cream”



  • 1 very ripe banana, peeled and sliced (the more black spots on the peel, the better)
  • 2 tablespoons PB2
  1. Slice the banana and freeze in a freezer-safe container.  When completely frozen, blend the banana slices and PB2 until it becomes a nice smooth consistency similar to ice cream.  Enjoy!

Lauren’s Recipe


Thai Marinade or Salad Dressing

Thai Marinade or Salad Dressing [+/-]

Recipe for Thai Marinade or Salad Dressing

Submitted by Sadie


  • 2 tablespoons PB2
  • 1 tablespoon soy sauce
  • 1 tablespoon water
  • 1/8 teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • 1/8 teaspoon hot chili sauce
  • 1 teaspoon Splenda brown sugar blend
  • 1/8 teaspoon sesame oil
  1. Mix/blend all the ingredients together and pour over protein as marinade or use as salad dressing. This recipe will make about ¼ cup of marinade.

Found on PB2 website


Turkey Crust Pizza

Turkey Crust Pizza [+/-]

Recipe for Turkey Crust Pizza


Crust Ingredients:

  • 1 lb lean ground meat
  • 1/2 packet of dry onion soup mix
  • 1/4 tsp. fresh ground black pepper
  • One medium egg  


  • Ham
  • Pepperoni
  • Green peppers
  • 1 cup jarred spaghetti sauce (low sugar)
  • 1.5 cups part-skim mozzarella cheese
  • 1/4 cup grated Parmesan cheese


  1. Pre-heat your oven to 350 degrees.
  2. In a large bowl, mix your meat, soup, spices and egg. The mixture should be work-able. If it is too wet add a few tablespoons of bread crumbs, but I seriously doubt that'd be a problem unless you use a really large egg.
  3. Lay out a large piece of plastic wrap on your counter. Place the giant "meatball" in the center of it and fold the plastic wrap over it. Using a rolling pin, roll your meat into a disc of whatever size you want. I used to roll it until the disc as about a 1/2 inch thick.
  4. Spray a cookie sheet or pizza baking sheet with nonstick and place your disc, plastic removed, onto it. Bake for 30 minutes. At this point the meat should be cooked through.
  5. Remove from the oven and top first with spaghetti sauce, then with cheese and toppings. Return it to the oven and bake it another 10-15 minutes or until the cheese is melted and cooked to your desire (I like my cheese a bit brown).
  6. Top with Parmesan cheese, red pepper flakes or whatever else you want to add.


Sweet Apple BBQ Chicken

Sweet Apple BBQ Chicken [+/-]

Recipe for Sweet Apple BBQ Chicken


  • 1 1/2 lb. raw boneless skinless chicken breast, cut into 1-inch cubes
  • 3/4 tsp. salt
  • 1/4 tsp. black pepper
  • 3 cups chopped Fuji apples
  • 1 1/2 cups chopped onion
  • 1/2 cup BBQ sauce with 45 calories or less per 2-tbsp. serving
  • 2 tsp. chopped garlic
  • 1 tbsp. cornstarch


  1. Season chicken with 1/4 tsp. each salt and black pepper and place in a crock pot. Top with apples and onion.
  2. In a medium bowl, thoroughly mix garlic into BBQ sauce. Pour sauce mixture over contents of the crock pot, and lightly stir.
  3. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is fully cooked.
  4. Turn crock pot to low (if needed). In a small bowl, stir to dissolve cornstarch in 1 tbsp. cold water. Stir mixture into the contents of the crock pot, along with remaining 1/2 tsp. salt.
  5. Let sit, uncovered, until slightly thickened, about 10 minutes. Stir and enjoy!

MAKES 6 SERVINGS - 1/6th of recipe (about 3/4 cup): 211 calories, 1.5g fat, 600mg sodium, 21g carbs, 2g fiber, 13.5g sugars, 26.5g protein

Recipe from

Oven Roasted Pork Tenderloin

Oven Roasted Pork Tenderloin [+/-]

Recipe for Oven Roasted Pork Tenderloin 

Recipe borrowed with permission from Cook Wise with Chef Dave Volume 1, pg 56


  • 2 pounds pork tenderloin, cut 1 inch thick
  • 2 tablespoons olive oil
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 teaspoons paprika
  • 1 ½ teaspoon salt
  • 1 teaspoon cracked black pepper
  • ¼ teaspoon cumin
  • 1 teaspoon dried thyme
  • ½ cup dry white wine
  1. Preheat oven to 350 degrees.
  2. In a small bowl, combine olive oil, garlic powder, onion powder, paprika, salt, cumin and dried thyme. Mix well, and with a brush apply spice mixture over tenderloin.
  3. Next, pour white wine into the roasting pan. (The wine will keep the juice from sticking to the bottom of the pan and makes a great sauce for the pork.)


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Sweet and Sour Tempeh

Sweet and Sour Tempeh [+/-]

Recipe for Sweet and Sour Tempeh

Melissa Majumdar, RD, LDN, CPT


  • 8 ounce tempeh, cut into 1 inch squares
  • 1 cup vegetable stock
  • 1 tablespoon soy sauce
  • 2 tablespoon canola oil
  • 1 (15 oz.) can pineapple tidbits, drained, save liquid
  • 1 green pepper, cut into 1 inch squares
  • 1 onion, cut into half moons
  • 1 cup boiling water
  • 2 tablespoon arrowroot
  • ¼ cup cider vinegar
  1. In a medium saucepan, add tempeh, vegetable stock, and soy sauce. Cook for 10 minutes. Drain tempeh, reserving liquid from sauce. Add pineapple liquid to sauce.
  2. Heat oil in a skillet and sauté tempeh until lightly browned.
  3. Boil water in a medium pot; add green peppers and onions. Bring to a boil again, and drain. Put liquid from tempeh and pineapple juice into a measuring cup and add enough water to make 2 cups.
  4. Stir in soy sauce, arrowroot, and cider vinegar. Cook sauce until thickened and bubbly, them combine with peppers, onions, pineapple, and tempeh. Serve over quinoa or broccoli slaw for a nice crunch (a patient recommendation!).



Taco Pizza

Taco Pizza [+/-]

Recipe for Taco Pizza - Winner of the "New Protein Ideas" Recipe Contest!

Recipe submitted by John B.

  • One medium-large sized egg
  • 1lb lean ground beef (also good with ground chicken)
  • One pack of taco seasoning (I used the reduced sodium one)
  • 1/2 can of fat free refried beans
  • 1/2 bag of reduced fat cheese
  • 1/2 can of salsa (I use chunky)
  • Light sour cream or plain Greek yogurt
  • Lettuce
  • Onion
  • Peppers
  • Any other veggies you want to add, go right ahead!


  1. Pre heat oven to 350 degrees and either wrap a pizza pan or baking sheet with tin foil and spray it with non-stick cooking spray. 
  2. Mix ground beef and egg in a large bowl.  Then slowly add the taco seasoning till it becomes doughy.  Start spreading out ground beef on the tin foil like a pizza.  You want it about 1/4in. thick.
  3. Once you have it spread out place in the oven for 20-25 mins.  After you take it out cut into it a bit to make sure it’s fully cooked.  If it looks good use paper towels to wipe of all the extra taco seasoning and grease that has leaked out from cooking.
  4. Now add your refried beans and spread it out over you ground beef crust.
  5. Now add you salsa the same way.
  6. Now you add the cheese to the top.
  7. Put taco pizza back into the oven for 5 minutes or until cheese is melted.
  8. Add veggies, sour cream or yogurt, etc., and enjoy!

*I cut my pizza into 10 slices.  This gives me two slices a day for 5 days at work (my first and second breaks).


Tofu Parmigiana

Tofu Parmigiana [+/-]

Recipe for Tofu Parmigiana

Submitted by Abe


  • 1/3 cup seasoned whole wheat bread crumbs or ground oats
  • 4 Tbsp grated Parmesan cheese
  • 1 1/2 tsp dried oregano, divided
  • Salt and pepper to taste
  • 1 - 12 to 15 oz package firm or extra firm tofu
  • 2 Tbsp olive oil
  • 1 - 8 oz can tomato sauce
  • 1/2 tsp dried basil
  • 1 clove garlic, minced
  • 4 oz shredded mozzarella cheese


  1. Preheat the oven to 350 degrees.
  2. Combine bread crumbs, 1Tbs Parmesan cheese, 3/4 tsp oregano, salt and pepper.
  3. Slice tofu into 1/4 inch thick slices and place in a bowl of cold water. One at a time coat tofu slices with crumb mixture making sure to coat all sides.
  4. Spray the sides of the coated tofu with non-stick cooking spray.
  5. Place on baking sheet and bake 20-30 minutes until golden brown, turning halfway.
  6. Combine tomato sauce, basil, garlic and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon the remaining sauce over tofu. Top with shredded mozzarella and remaining 3 Tbsp of Parmesan cheese.
  7. Bake at 400 degrees for 20 minutes. Serve over spaghetti squash or enjoy on its own!

Makes 4 servings.


Pizza Chicken

Pizza Chicken [+/-]

Recipe for Pizza Chicken
Submitted by Valerie


  • 1 boneless chicken breast, pounded flat if thick
  • Salt, pepper, garlic powder and Italian seasoning, to taste
  • 1 tablespoon pizza sauce
  • 4 slices turkey pepperoni
  • 1 teaspoon canola or olive oil
  • 2 fresh mushrooms, sliced
  • 2 thin green pepper rings
  • 1 ounce low fat mozzarella cheese, shredded


  1. Season the chicken with salt and other seasonings; grill.
  2. Meanwhile, sauté the mushrooms and pepper rings in oil until slightly tender, but not mushy; set aside. 3. Spread the sauce over the chicken, then top with the pepperoni, the pepper rings, mushrooms and then finally, the cheese.
  3. Sprinkle with a little additional Italian seasoning, if desired. Bake at 350º about 10-15 minutes or until hot and the cheese is melted. Serve at once.

Makes 1 serving
Note: Can be frozen but the peppers will get soft


Hot Tuna and Artichoke

Hot Tuna and Artichoke [+/-]

Recipe for Hot Tuna and Artichoke 
A healthier version of spinach and artichoke dip


  • ½ cup grated reduced-fat or part skim-milk parmesan cheese
  • 1 can (6 o.z.) tuna, drained
  • 2-3 tablespoon light mayonnaise
  • ¼ cup chopped canned green chilies
  • 1-2 cloves garlic
  • 1 jar (12 o.z.) marinated artichoke hearts, drained
  • Hot pepper sauce to taste
  • 1 cup reduced fat or part skim-milk shredded mozzarella cheese
  1. Place all ingredients in a blender or food processor. Process until blended but not pureed.
  2. Transfer mixture to ovenproof serving dish.
  3. Bake, uncovered in 350 degree Fahrenheit oven about 30 minutes or until mixture is golden. 


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Tofu Chili

Tofu Chili [+/-]

Recipe for Tofu Chili
Submitted by Abe


  • 1 block extra firm tofu
  • 2 cans Kidney beans
  • 1 medium onion
  • ½ green pepper
  • 1 tomato
  • 1 stalk celery
  • 1 28oz. can tomato sauce
  • 1 Tbsp. garlic powder
  • ½ tsp. ground mustard
  • 1 tsp. oregano
  • ½ tsp. cumin
  • 2 tsp. dried parsley
  • 2 tsp. sea salt
  • ½ tsp. chili powder
  • ½ tsp. chipotle pepper
  • dash of black pepper
  1. In a pot, sauté onion, green pepper, tomato and celery.
  2. Crumble tofu and add to sauté. Add spices, tomato sauce and kidney beans.
  3. Cook for 1 hour (simmer) covered. Make sure to stir regularly.

**Can also be made in a crock pot. Put up in the morning on low and enjoy the smell and taste when you get home from work 8 to 9 hours later.


Kale and Lentil Soup

Kale and Lentil Soup [+/-]

Recipe for Kale and Lentil Soup


  • ½ lb lean ground beef or turkey, 93/7% or leaner
  • ½ onion, chopped
  • 2 large carrots, peeled and diced
  • 1 stalk celery, diced
  • ½ green pepper, seeded and diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • 2 Tbsp tomato paste
  • 1 Tbsp Stevia or Splenda 
  • 1 cup lentils, rinsed well
  • 2 beef bouillon cubes
  • 1 chicken bouillon cube
  • 6 cups cold water
  • 1 bunch kale, de-stemmed and chopped


  1. In a large sauté pan, brown beef and drai-n well.
  2. Set aside and add 1 Tbsp olive oil. Sauté onion, carrots, celery, green pepper and garlic until softened, around 5 minutes.
  3. Add tomato paste and sugar, stir to combine.
  4. Add water, lentils, cooked ground beef and bouillon cubes.
  5. Stir and add kale. Cover and simmer, stirring occasionally, until kale is softened and done, approximately 45 minutes.
  6. Taste for seasoning (S&P) and adjust. Enjoy!

Crustless Spinach Artichoke Quiche

Crustless Spinach Artichoke Quiche [+/-]

 Recipe for Crustless Spinach Artichoke Quiche

Original recipe courtesy of Paula Deen (Lunchbox, pg. 95), revised by Melissa Majumdar, RD, LDN


  • Cooking spray
  • 1 (10 ounce) package frozen chopped spinach
  • 1/2 cup chopped artichoke
  • 4 eggs or 1 cup egg substitute
  • 1 cup plain Greek yogurt
  • 1 cup low fat small curd cottage cheese
  • 1/2 cup grated Parmesan
  • 1/4 cup unbleached all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup reduced fat feta cheese
  • Dash of nutmeg (optional)


  1. Preheat the oven to 325 degrees F. Spray an 8 by 8-inch baking dish or pie dish with cooking spray.
  2. Unwrap the spinach and put it, box and all, on a plate. Microwave and cook on high power for 4 minutes. Allow it to cool and remove it from the box. Squeeze out all of the liquid out of the spinach and put it into a medium bowl.
  3. Combine the eggs, yogurt, cottage cheese, Parmesan, flour, salt, and pepper, in a medium bowl. Stir together until the mixture is smooth, about 1 minute. Pour the mixture into the bowl with the spinach and artichoke. Add the feta and blend with a spoon until well mixed. Pour the spinach mixture into the baking dish and smooth out the top.
  4. Bake until set, about 45 minutes. Remove the baking dish from the oven. It will be puffed up, but will fall slightly as it cools. Allow it to cool, then, refrigerate. Cut it into squares or triangles and serve.