Bariatric Cheesy Chicken & Broccoli Bake – High-Protein, Low-Carb Comfort Dinner

Introduction

I’ll never forget the first time I made this Bariatric Cheesy Chicken & Broccoli Bake. It was one of those cozy evenings when I was craving something hearty and comforting but didn’t want to derail my bariatric goals. You know that feeling — when you want a creamy, cheesy dinner that feels like “real comfort food,” but you also want to stay on track? That’s exactly where this recipe was born.

This bariatric-friendly casserole quickly became one of my go-to dinners because it checks every single box: high-protein, low-carb, satisfying, and absolutely delicious. After bariatric surgery, food has to do more than taste good — it needs to work for your body. This recipe balances rich flavors with smart nutrition. Every bite is creamy, savory, and full of that baked-cheese goodness you love, without the heaviness or guilt.

If you’re looking for a recipe that keeps your macros in line while satisfying your craving for comfort food, this Bariatric Cheesy Chicken & Broccoli Bake will quickly become a staple. Whether you’ve just started your post-op soft food stage or you’re years into your bariatric journey, this dish feels indulgent but is built perfectly for your new lifestyle.

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Why You’ll Love This Recipe

💚 High in protein but low in carbs – exactly what your bariatric plan needs.
🧀 Creamy, cheesy, and comforting without being greasy or heavy.
🥦 Loaded with fiber-rich broccoli to support digestion.
⏱ Quick prep – perfect for busy weeknights or meal prep days.
👨‍👩‍👧 Family-friendly – even non-bariatric eaters will love it.
🍽 Ideal for portion control and freezes beautifully.

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My Personal Experience

After my bariatric surgery, I learned something important — comfort food doesn’t have to disappear; it just needs a makeover. For months, I missed creamy casseroles and baked dinners. But this recipe was a turning point.

The first time I made it, I remember being surprised by how normal it felt. It smelled like something straight out of my pre-surgery kitchen — golden cheese bubbling on top, the roasted broccoli aroma filling the air. But this time, it was all protein-packed and perfectly portioned.

I used shredded chicken breast from a rotisserie-style meal prep batch and mixed it with steamed broccoli, Greek yogurt, and a touch of shredded mozzarella. The first forkful was a revelation — cheesy, savory, soft enough for my bariatric pouch, and yet hearty enough to keep me full for hours.

That’s the magic of bariatric recipes done right. They let you reclaim comfort foods, but in a smart, balanced way that your new stomach (and your long-term goals) will thank you for.

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Required Equipment

🥣 Mixing Bowl

You’ll need a large bowl to mix your shredded chicken, broccoli, and creamy sauce. If you prefer, use two smaller bowls — one for wet and one for dry — but I like keeping cleanup simple with just one.

🍳 Skillet or Saucepan

A non-stick skillet helps sauté the garlic and soften the broccoli slightly. This step enhances flavor and ensures your broccoli isn’t watery in the final bake. If you’re in a hurry, microwave steaming also works fine.

🧀 Baking Dish

Use an 8×8 or 9×9-inch baking dish — perfect for 4 bariatric servings. Glass or ceramic both work, but avoid metal pans if you want even browning without overcooking the edges.

🔪 Cutting Board & Knife

For chopping broccoli florets into small, bite-size pieces that are gentle on digestion and blend easily with the sauce.

🥄 Silicone Spatula

Perfect for mixing the sauce and scraping every bit of cheesy goodness into your baking dish.

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Ingredients & Substitutions

Here’s what you’ll need for the Bariatric Cheesy Chicken & Broccoli Bake — along with why each ingredient matters for a post-bariatric diet and what you can swap if needed.

• 2 cups shredded cooked chicken breast – High-protein and low-fat; easy to digest and keeps you full.
  Substitution: Use canned chicken or turkey breast for convenience. Avoid dark meat — it’s higher in fat.
• 2 cups broccoli florets (steamed until tender) – Packed with fiber and vitamins A, C, and K; helps digestion and adds volume.
  Substitution: Cauliflower works great too if you want a slightly milder flavor.
• ½ cup nonfat Greek yogurt – Adds creaminess and a protein boost without the fat.
  Substitution: Light cottage cheese blended smooth works beautifully.
• ¼ cup light cream cheese (softened) – Gives that velvety, cheesy texture while staying lower in fat.
  Substitution: Neufchâtel cheese or reduced-fat ricotta for a milder version.
• ¾ cup shredded mozzarella cheese (divided) – Melts beautifully for that gooey topping and stretch.
  Substitution: Monterey Jack or reduced-fat cheddar for variety.
• 2 tbsp grated Parmesan cheese – Adds umami and depth of flavor without needing extra salt.
• 1 garlic clove (minced) – For flavor and digestive health.
  Substitution: ½ tsp garlic powder if you’re sensitive.
• ¼ tsp onion powder – Gentle flavor that enhances without overpowering.
• Salt & black pepper to taste – Bariatric eaters should season lightly, then adjust after tasting.
• ¼ cup unsweetened almond milk or low-fat milk – Helps thin out the sauce slightly without adding calories.

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How to Make Bariatric Cheesy Chicken & Broccoli Bake

Step 1: Preheat and Prep

Preheat your oven to 375°F (190°C). Lightly spray your baking dish with oil or cooking spray to prevent sticking.

While the oven heats, steam your broccoli until just tender. Don’t overcook it — you want a slight bite so it holds up during baking.

Tip: If using frozen broccoli, thaw completely and pat dry with a paper towel to remove moisture.

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Step 2: Make the Creamy Sauce

In your mixing bowl, combine Greek yogurt, cream cheese, almond milk, garlic, onion powder, and half of the mozzarella. Mix until smooth and creamy.

Mini-tip: Microwave the cream cheese for 10–15 seconds to make it easier to blend.

This sauce is the heart of the recipe — rich, tangy, and high in protein but low in fat.

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Step 3: Combine Chicken & Broccoli

Add the shredded chicken and steamed broccoli into the sauce mixture. Stir gently until everything is coated evenly.

Encouragement moment: Don’t worry if the mixture looks a bit thick — it’ll loosen beautifully as it bakes.

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Step 4: Assemble & Bake

Pour the mixture into your baking dish. Smooth it out with a spatula, then top with the remaining mozzarella and Parmesan cheese.

Bake uncovered for 20–25 minutes, or until the top turns golden and bubbly.

For a slightly crispier top, broil for an additional 2–3 minutes at the end — but watch carefully!

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Step 5: Cool & Serve

Let the bake rest for 5 minutes before slicing. This helps it set slightly, so each serving holds together beautifully.

Serve warm — it’s creamy, comforting, and bariatric perfection in every bite.

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Common Mistakes to Avoid

• Overcooking broccoli – Mushy broccoli ruins the texture; steam just until tender.
• Skipping the sauce rest – Letting it cool helps flavors blend and prevents runny portions.
• Using full-fat cheese – It adds too many calories for bariatric portions; use reduced-fat for the right balance.
• Forgetting to drain broccoli – Extra moisture can make the casserole watery.

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Pro Tips for Best Results

✨ Mix cheeses for better flavor — a touch of Parmesan boosts umami.
✨ Always pre-cook broccoli slightly; it cuts bake time and prevents sogginess.
✨ If you’re early post-op, blend the mixture slightly for a softer texture.
✨ Reheat leftovers in the oven instead of the microwave for the best texture.

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Bariatric Nutrition & Strategy

This recipe is a perfect example of bariatric balance — high in lean protein, moderate in fat, and very low in carbs. The chicken provides lean protein for muscle repair and fullness, while the broccoli adds fiber and antioxidants that support digestion.

Greek yogurt replaces heavy cream, making this dish creamy without the fat bomb. Together, it offers sustained energy and avoids sugar crashes — ideal for both early post-op and maintenance phases.

Pair this bake with a small side salad or a few slices of cucumber for freshness. If you’re meal-prepping, portion into small containers — one serving is more filling than you’d expect.

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Variations You Can Try

• Buffalo Style: Add 1 tbsp hot sauce and sprinkle with crumbled turkey bacon.
• Italian Flair: Mix in 1 tbsp tomato paste and oregano, and use mozzarella + Parmesan blend.
• Mushroom Edition: Add sautéed mushrooms for extra umami flavor and fiber.
• Spicy Jalapeño Twist: Dice one small jalapeño for a gentle kick (optional).

Each variation fits the bariatric plan — just keep portions in check and watch cheese quantities.

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Tips for This Recipe

• Cut broccoli small — it helps distribute flavor evenly and makes digestion easier.
• Portion control is key — 1 cup per serving is perfect for most bariatric eaters.
• Use rotisserie chicken for convenience but remove the skin to cut fat.
• Always reheat gently to preserve texture.

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Optional Additions

If you’re further out from surgery, try these gentle add-ins:

• 1 tbsp chopped green onions for freshness.
• 1 tbsp light sour cream for added tang.
• Sprinkle of crushed whole-grain crackers for a textured topping (optional).

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Serving Ideas

This bake is perfect as:
🍴 A cozy weeknight dinner.
🍱 A meal-prep lunch you can portion and reheat all week.
🎉 A comforting potluck dish that everyone loves — no one will guess it’s bariatric-friendly.

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Storage Recommendations

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze portions for up to 2 months. Thaw overnight before reheating.
• Reheat: Oven at 350°F for 10–12 minutes or microwave in 30-second bursts.

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Frequently Asked Questions (FAQ)

1. Can I freeze this?
Yes! It freezes beautifully. Just portion it before freezing for easy grab-and-go meals.

2. Can I use cauliflower instead of broccoli?
Absolutely. Cauliflower makes a milder but equally creamy version.

3. How is this good for bariatric diets?
It’s high in lean protein, low in carbs, easy to digest, and perfectly portion-controlled.

4. Can I use raw chicken?
It’s best to use cooked shredded chicken for even texture and faster cooking.

5. Is air frying possible?
Not ideal — it’s better baked. Air fryers can dry out the sauce.

6. Can I make it dairy-free?
Yes! Use dairy-free Greek-style yogurt and vegan cheese alternatives.

7. What stage is this suitable for?
Usually soft-food stage and beyond — always chew thoroughly and adjust to your tolerance.

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Nutritional Breakdown (Per Serving)

• Calories: 230
• Protein: 31g
• Fat: 8g
• Total Carbs: 6g
• Fiber: 2g
• Net Carbs: 4g
• Sugar: 2g
• Sodium: 390mg

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Recipe Snapshot

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Main Course / Dinner
Cuisine: American / Bariatric Friendly
Servings: 4
Calories per Serving: 230