Bariatric Crustless Pizza Casserole – Low-Carb & High-Protein

Introduction

There’s something comforting about a warm, cheesy casserole, especially one that hits all the right flavors of a classic pizza but without the guilt or heavy carbs. As someone who’s gone through bariatric surgery, finding meals that are both satisfying and safe for my dietary needs has been a journey. That’s why this Bariatric Crustless Pizza Casserole quickly became a favorite in my kitchen. It captures the essence of pizza—the tangy tomato sauce, melty cheese, and savory toppings—without any of the crust, making it perfect for anyone on a bariatric-friendly low-carb, high-protein plan.

The first time I made this casserole, I remember craving pizza but knowing a regular slice would be too much for my stomach post-surgery. I decided to reinvent it in a way that’s nourishing, filling, and safe for my bariatric diet. And let me tell you—the result was pure comfort food magic. This recipe is not only easy to make but also satisfies pizza cravings while staying true to bariatric-friendly guidelines. Whether you’re cooking for yourself or your whole family, this casserole is a winner.

Why You’ll Love This Recipe

• 🍕 Pizza flavor without the crust – all the taste, none of the heavy carbs.
• 🧀 Cheesy and savory – melts in your mouth with every bite.
• 💪 High-protein – supports muscle maintenance and keeps you full longer.
• 🥦 Bariatric-friendly ingredients – safe and easy to digest.
• ⏱️ Quick prep – ready in under an hour for busy weeknights.
• 👨‍👩‍👧‍👦 Family-friendly – loved by kids and adults alike.

My Personal Experience

I vividly remember the first time I tried to recreate pizza in a post-bariatric world. I wanted that classic flavor without the bloating or high-carb spike. After a few trial-and-error sessions, this crustless version emerged. The beauty of it is that it’s versatile—swap proteins, add vegetables, or adjust the seasonings, and it still tastes amazing. For me, it’s become a go-to meal for busy evenings, and it never fails to make the house smell like a pizzeria, without the guilt.

Required Equipment

9×13 Baking Dish

Essential for baking the casserole evenly. A glass or ceramic dish works best for even heat distribution.

Mixing Bowls

Needed for combining your eggs, cheese, and proteins before layering. You can use a single large bowl or multiple smaller ones.

Whisk

To thoroughly mix eggs and seasonings for a fluffy texture.

Knife and Cutting Board

For chopping vegetables and proteins into bite-sized pieces.

Aluminum Foil (Optional)

Helps prevent the top layer of cheese from over-browning if baking longer.

Oven

While a stovetop skillet can be used to sauté ingredients, the oven ensures the casserole sets properly.

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Ingredients & Substitutions

• 4 large eggs – bind the casserole and add protein. (Substitute: egg whites for lower fat.)
• 1 cup low-fat cottage cheese – creamy texture with added protein. (Substitute: Greek yogurt for tangy flavor.)
• 1 cup shredded mozzarella cheese – classic pizza flavor. (Substitute: cheddar for sharper taste.)
• 1/2 cup diced cooked chicken breast – lean protein to keep you full. (Substitute: turkey or beef for variety.)
• 1/2 cup diced bell peppers – adds sweetness and nutrients. (Substitute: zucchini or mushrooms.)
• 1/2 cup diced onions – flavor base. (Optional, sauté to reduce sharpness.)
• 1 cup low-sugar marinara sauce – tangy tomato flavor. (Substitute: tomato puree with Italian herbs.)
• 1 tsp garlic powder – enhances pizza flavor.
• 1 tsp dried oregano – classic Italian seasoning.
• Salt and pepper to taste – enhances all flavors.
• Cooking spray – prevents sticking.

Tip: For extra fiber without extra carbs, add 1/2 cup chopped spinach or kale.

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How to Make Bariatric Crustless Pizza Casserole

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C). Lightly spray a 9×13 baking dish with cooking spray to prevent sticking.

Step 2: Sauté Vegetables (Optional)

If using raw vegetables, sauté onions and bell peppers in a skillet over medium heat for 3-4 minutes until slightly softened. This step enhances flavor and prevents sogginess.

Step 3: Mix Eggs and Dairy

In a large bowl, whisk together eggs, cottage cheese, garlic powder, oregano, salt, and pepper. This mixture forms the custard base that holds everything together.

Step 4: Layer Ingredients

• Spread half of the marinara sauce in the bottom of the baking dish.
• Sprinkle half of the diced chicken and sautéed vegetables over the sauce.
• Pour half of the egg and cheese mixture evenly on top.
• Repeat the layers with the remaining sauce, chicken, vegetables, and egg mixture.
• Top with shredded mozzarella cheese.

Step 5: Bake

Bake uncovered for 35-40 minutes, or until the casserole is set and the top is golden brown. Check with a knife inserted in the center; it should come out clean.

Step 6: Cool and Serve

Let the casserole cool for 5-10 minutes before slicing. This helps it hold its shape and makes serving easier.

Mini-tip: Don’t worry if the top cracks slightly—it’s natural and doesn’t affect taste!

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Common Mistakes to Avoid

• Overfilling with veggies – can make the casserole watery.
• Skipping the pre-sauté step – raw onions may taste harsh.
• Not whisking eggs properly – can result in uneven texture.
• Overbaking – makes the casserole dry; check at 35 minutes.

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Pro Tips for Best Results

• Use room-temperature eggs for smoother mixing.
• Mix cheeses and cottage cheese thoroughly to prevent lumps.
• Add fresh herbs after baking for a burst of flavor.
• For extra protein, sprinkle cooked turkey or chicken sausage on top before baking.

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Bariatric Nutrition & Strategy

This casserole is designed for post-bariatric diets: high in protein to support muscle maintenance, low in carbs to prevent sugar spikes, and portion-controlled for smaller stomach capacity. Each serving provides lean protein from eggs and chicken, calcium from cheese, and fiber from vegetables. Pair with a small side salad or steamed veggies to make a complete bariatric-friendly meal.

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Variations You Can Try

• Veggie-Loaded – add zucchini, mushrooms, or spinach.
• Spicy – sprinkle red pepper flakes or diced jalapeños.
• Italian Sausage – swap chicken for cooked lean sausage for a heartier flavor.
• Cheese Lover’s – add feta or parmesan for extra creaminess.

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Tips for This Recipe

• Slice into small portions to avoid overeating.
• Serve warm for melty cheese, or refrigerate and reheat for meal prep.
• Adjust seasonings according to taste—basil, thyme, or parsley work well.

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Optional Additions

• Sun-dried tomatoes for tanginess.
• Fresh basil leaves for aroma and color.
• Drizzle of olive oil after baking for extra richness.

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Serving Ideas

• Great for lunch, dinner, or even brunch.
• Pair with a side salad or roasted vegetables.
• Perfect for meal prep; keeps well in the fridge for 3 days.

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Storage Recommendations

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Freeze portions in airtight containers for up to 1 month.
• Reheating: Microwave or oven until warmed through; top with fresh cheese if desired.

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Frequently Asked Questions (FAQ)

1. Can I freeze this casserole?
Yes, freeze individual portions in airtight containers. Reheat in microwave or oven.

2. Can I use turkey instead of chicken?
Absolutely! Lean turkey works perfectly for protein while keeping points low.

3. Is this suitable for early post-bariatric stages?
Best suited for later stages when soft solids and proteins are allowed. Adjust texture accordingly.

4. Can I add more vegetables?
Yes, but be cautious about watery vegetables; sautéing helps.

5. How long does it stay fresh in the fridge?
Up to 3 days in a sealed container.

6. Can I make it spicy?
Definitely! Add jalapeños or red pepper flakes for a kick.

7. Is this low-carb?
Yes, especially compared to traditional pizza casseroles with crust.

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Nutritional Breakdown (Per Serving)

• Calories: 210 kcal
• Protein: 23g
• Fat: 10g
• Total Carbs: 6g
• Fiber: 2g
• Net Carbs: 4g
• Sugar: 3g
• Sodium: 400mg

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Recipe Snapshot

• Prep Time: 15 minutes
• Cook Time: 35-40 minutes
• Total Time: 50-55 minutes
• Course: Main Dish
• Cuisine: Italian-Inspired
• Servings: 4
• Calories: 210 per serving