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Introduction
After bariatric surgery, I found myself missing the sweet-savory combinations that once felt indulgent yet satisfying. Peanut sauce has always been one of my comfort flavors, and pairing it with a subtle sweetness of applesauce sparked a moment of inspiration in my kitchen. That’s how Bariatric-Friendly Peanut Applesauce Chicken was born—a recipe that captures the richness of peanut butter without the heaviness, and the natural sweetness of applesauce without added sugars.
From the first time I made this dish, I realized it was a perfect fit for anyone navigating post-bariatric meals. It’s light, high in protein, and full of flavor. The chicken comes out tender and juicy, coated in a creamy, tangy sauce that makes every bite feel special. Whether you’re craving a quick weeknight dinner, a meal prep-friendly protein, or simply a comforting bariatric-friendly dish, this recipe delivers.
The magic of this dish lies in its balance: the nutty depth from peanut butter, the bright sweetness of applesauce, and a hint of spice from soy and garlic. It’s approachable, quick, and most importantly, kind to your digestive system while still feeling like a treat.
Why You’ll Love This Recipe
- 🍗 High-Protein: Supports post-bariatric muscle retention and satiety.
- 🥄 Bariatric-Friendly: Soft, tender chicken and smooth sauce are gentle on digestion.
- ⏱ Quick & Easy: Prep and cook in under 30 minutes.
- 😋 Flavorful & Comforting: Sweet, savory, and slightly tangy—a full-flavor experience.
- 👨👩👧👦 Family-Friendly: Even non-bariatric eaters love it, making it perfect for shared meals.
My Personal Experience
The first time I combined applesauce and peanut butter in a chicken dish, I was skeptical. Would the sweetness overpower the chicken? Would the peanut flavor be too heavy for a post-bariatric meal? As the sauce simmered on the stove, the aroma of roasted garlic, peanut butter, and apples filled my kitchen—it was irresistible.
When I tasted the first bite, the chicken was tender, juicy, and coated in a sauce that was rich but not greasy. It struck me how simple adjustments—using unsweetened applesauce, a touch of low-sodium soy, and minimal healthy fat—could transform a comforting flavor into a bariatric-friendly masterpiece. This recipe quickly became a staple in my rotation because it satisfies cravings without the discomfort that heavy sauces or fried dishes can cause after surgery.
Required Equipment
Nonstick Skillet or Sauté Pan
A nonstick skillet ensures the chicken cooks evenly and prevents sticking while using minimal oil. If unavailable, a well-seasoned stainless steel pan works with careful attention to heat.
Mixing Bowls
Needed for combining the sauce ingredients before cooking. This ensures even coating of the chicken.
Measuring Spoons & Cups
Accuracy is important for portion control and maintaining a low-calorie, bariatric-friendly profile.
Spatula or Tongs
Helps gently turn chicken pieces to coat evenly in the sauce without breaking the tender meat.
Optional:
- Air Fryer: Can cook chicken pieces before adding sauce for a lighter texture.
- Baking Dish: If finishing the chicken in the oven.
Ingredients & Substitutions
- 2 boneless, skinless chicken breasts (about 6 oz each) – Lean, high-protein, and easily digestible. Sub: chicken thighs for juicier texture but slightly higher fat.
- 2 tbsp natural peanut butter (unsweetened, unsalted) – Adds protein and flavor. Sub: almond or cashew butter for variation.
- 3 tbsp unsweetened applesauce – Provides natural sweetness without added sugar. Sub: mashed pear or pumpkin puree.
- 1 tsp low-sodium soy sauce or coconut aminos – Enhances umami without excess sodium.
- 1 clove garlic, minced – Adds depth and mild spice. Sub: garlic powder if preferred.
- ¼ tsp ground ginger – Warms flavor without heat. Sub: fresh grated ginger for stronger aroma.
- ½ tsp lemon juice – Brightens the sauce and aids digestion.
- Salt & pepper to taste – Minimal seasoning keeps it bariatric-friendly.
- 1 tsp olive oil or avocado oil – For sautéing chicken without excess calories.
Pro Tip: Pat chicken dry before cooking to ensure a nice sear.
How to Make Bariatric-Friendly Peanut Applesauce Chicken
Step 1: Prep the Chicken
Cut chicken breasts into bite-sized pieces for quicker cooking and easier portion control. Pat dry, then lightly season with salt and pepper.
Mini-tip: Smaller pieces help the sauce coat evenly and cook faster, which is perfect for post-bariatric digestion.
Step 2: Make the Sauce
In a small bowl, mix peanut butter, unsweetened applesauce, soy sauce, garlic, ginger, and lemon juice until smooth. Adjust thickness with 1–2 tsp water if needed.
Tip: Pre-mixing sauce ensures even flavor distribution without overcooking the chicken.
Step 3: Cook the Chicken
Heat 1 tsp oil in a nonstick skillet over medium heat. Add chicken pieces and cook for 4–5 minutes until lightly browned. Turn frequently to avoid burning.
Step 4: Add the Sauce
Pour the peanut-applesauce sauce over the chicken, stirring gently to coat. Reduce heat to low and simmer for 3–4 minutes until chicken is fully cooked and sauce thickens slightly.
Don’t worry if the sauce isn’t super thick—let it cool a minute; it will cling nicely to chicken pieces.
Step 5: Serve & Garnish
Transfer chicken to a plate and drizzle any remaining sauce on top. Optional: garnish with chopped parsley or a few crushed peanuts for texture (optional for bariatric-friendly eating).
Alternative Cooking Methods:
- Oven: Bake chicken pieces at 375°F for 15–20 minutes, then add sauce.
- Air Fryer: Cook chicken at 370°F for 10–12 minutes before tossing in sauce.
Common Mistakes to Avoid
- Overcooking chicken: Leads to dryness—small pieces cook quickly and evenly.
- Adding too much peanut butter: Can make sauce heavy; stick to recommended amounts.
- Not stirring sauce: May cause uneven coating and pockets of intense flavor.
- Using sweetened applesauce: Increases sugar and calories, affecting bariatric-friendliness.
Pro Tips for Best Results
- Use unsweetened peanut butter and applesauce to control sugar intake.
- Slice chicken evenly for uniform cooking.
- Adjust sauce thickness gradually with water instead of adding more peanut butter.
- Serve immediately for best texture and flavor.
Bariatric Nutrition & Strategy
This dish is high in protein, which is crucial for post-bariatric muscle retention and healing. Lean chicken provides easily digestible protein, while peanut butter adds flavor and a small amount of healthy fat to aid satiety. Unsweetened applesauce provides natural sweetness without spiking blood sugar or adding empty calories.
Meal Pairing Tip: Serve with lightly steamed non-starchy vegetables like zucchini or broccoli to create a balanced, bariatric-friendly plate.
Variations You Can Try
- Spicy Version: Add a pinch of cayenne or chili flakes if tolerated.
- Nut-Free: Substitute peanut butter with sunflower seed butter.
- Herb-Infused: Add a sprinkle of fresh thyme or cilantro for an aromatic twist.
- Saucy Stir-Fry: Mix with chopped bell peppers and green beans for a veggie-packed meal.
Tips for This Recipe
- For meal prep, store chicken and sauce separately to maintain texture.
- Serve over cauliflower rice or lightly mashed sweet potato for a low-carb bariatric meal.
- Garnish with fresh herbs for visual appeal and added nutrients.
Optional Additions
- Chopped roasted peanuts or almonds for crunch (if tolerated).
- Steamed green beans or broccoli for fiber.
- A small drizzle of light soy sauce for extra umami.
Serving Ideas
- Weeknight Dinner: Serve alongside steamed vegetables or cauliflower rice.
- Meal Prep: Portion in airtight containers for 2–3 days in fridge.
- Family Meal: Pair with quinoa or brown rice for non-bariatric family members.
Storage Recommendations
- Fridge: 2–3 days in airtight container.
- Freezer: Up to 1 month; thaw overnight in fridge before reheating.
- Reheating: Gently in skillet or microwave; stir occasionally to maintain sauce consistency.
Frequently Asked Questions (FAQ)
Q1: Can I freeze this recipe?
Yes! Freeze in airtight containers for up to 1 month; thaw overnight and reheat gently.
Q2: Can I use chicken thighs instead of breasts?
Yes, but thighs are slightly higher in fat. Adjust portion size if needed.
Q3: Can I make this spicy?
Yes, add a pinch of cayenne or chili flakes if tolerated post-bariatric.
Q4: Is it okay for post-bariatric patients?
Absolutely—soft chicken, smooth sauce, and controlled fat make it ideal.
Q5: Can I use store-bought sweetened applesauce?
It’s better to use unsweetened to control sugar and calories.
Q6: Can this be made in the oven or air fryer?
Yes! Bake at 375°F for 15–20 minutes or air fry at 370°F for 10–12 minutes before adding sauce.
Q7: Can I add vegetables?
Yes, soft or lightly steamed vegetables can be stirred in for fiber and nutrients.
Nutritional Breakdown (Per Serving)
- Calories: 280 kcal
- Protein: 32 g
- Fat: 12 g
- Total Carbs: 6 g
- Fiber: 1 g
- Net Carbs: 5 g
- Sugar: 3 g
- Sodium: 220 mg
Recipe Snapshot
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Course: Main / Lunch / Dinner
- Cuisine: Bariatric-Friendly / Low-Calorie
- Servings: 2
- Calories: 280 kcal per serving
Bariatric-Friendly Peanut Applesauce Chicken Recipe
Ingredients
- 2 chicken breasts 6 oz each, diced
- 2 tbsp unsweetened peanut butter
- 3 tbsp unsweetened applesauce
- 1 tsp low-sodium soy sauce
- 1 clove garlic minced
- ¼ tsp ground ginger
- ½ tsp lemon juice
- 1 tsp olive oil
- Salt & pepper to taste
Instructions
- Cut chicken into bite-sized pieces, season with salt and pepper.
- Mix peanut butter, applesauce, soy sauce, garlic, ginger, and lemon juice in a bowl.
- Heat oil in nonstick skillet over medium heat.
- Cook chicken 4–5 minutes until lightly browned.
- Pour sauce over chicken, simmer 3–4 minutes until fully cooked.
- Serve immediately; garnish with herbs or crushed peanuts if desired.
