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Introduction
I’ll never forget the first time I had a traditional Chicken Caprese at a quaint little Italian café. The combination of juicy chicken, fresh mozzarella, and tangy tomatoes was heavenly—but as someone following a bariatric-friendly, low-carb lifestyle, I knew I needed a version that satisfied my cravings without derailing my goals. That’s how I developed this Bariatric Grilled Chicken Caprese Recipe—it’s high in protein, low in carbs, and absolutely bursting with flavor. Whether you’re looking for a quick weeknight dinner or a meal prep option that keeps you full and satisfied, this recipe is a winner.
This recipe is perfect for bariatric eaters because it prioritizes lean protein, keeps carbs in check, and delivers rich, satisfying flavor without relying on heavy sauces or breading. It’s also versatile enough for the whole family, making it a go-to dish for anyone looking to eat clean, healthy, and delicious.
Why You’ll Love This Recipe
- 🍗 High-protein and filling – Keeps you satisfied longer
- 🥗 Low-carb & bariatric-friendly – Ideal for post-op or low-carb lifestyles
- 🌿 Fresh, vibrant flavors – Juicy tomatoes, fragrant basil, creamy mozzarella
- ⏱ Quick prep – Ready in under 30 minutes
- 👨👩👧👦 Family-friendly – Loved by kids and adults alike
My Personal Experience
The first time I made this recipe, I was craving something light yet indulgent. I had a small amount of leftover chicken and a few fresh tomatoes from the farmer’s market. Experimenting with this grilled Chicken Caprese combination, I was pleasantly surprised by how creamy and flavorful it was, even without added carbs or heavy sauces. Over the years, I’ve perfected the seasoning and grill method to maximize flavor while keeping it bariatric-friendly, and it has quickly become one of my favorite meals to prep ahead for busy weekdays.
Required Equipment
Grill Pan or Outdoor Grill
A grill pan is perfect for getting those beautiful char marks and searing the chicken evenly. If you don’t have a grill pan, a stovetop skillet works well.
Knife and Cutting Board
Sharp knives are essential for slicing the tomatoes and mozzarella evenly. A stable cutting board ensures safety and precision.
Tongs
Tongs help flip the chicken without piercing the meat, keeping it juicy.
Mixing Bowl
Used to toss the chicken in marinade and herbs before grilling.
Meat Thermometer (Optional)
Ensures chicken reaches a safe internal temperature of 165°F (74°C) without overcooking.
Ingredients & Substitutions
- 2 boneless, skinless chicken breasts – Lean protein is ideal for bariatric diets.
Substitution: Chicken thighs can be used but are slightly higher in fat. - 1 tbsp olive oil – Adds flavor and helps prevent sticking on the grill.
Substitution: Avocado oil works well too. - Salt and pepper, to taste – Simple seasoning brings out natural flavors.
- 1 tsp garlic powder – Adds depth without extra calories.
Substitution: Fresh minced garlic, 1 clove. - 1 tsp Italian seasoning – Combines oregano, basil, thyme for classic flavor.
Substitution: Fresh chopped herbs if preferred. - 2 medium tomatoes, sliced – Provides juiciness and vitamins.
- 4 oz fresh mozzarella, sliced – Adds creamy texture without excess carbs.
Substitution: Burrata for extra creaminess, or part-skim mozzarella for lower fat. - Fresh basil leaves – For garnish and freshness.
- 1 tbsp balsamic glaze (optional) – Adds tangy sweetness; choose a sugar-free version for low-carb.
How to Make Bariatric Grilled Chicken Caprese
Step 1: Prepare the Chicken
Pat the chicken breasts dry. Rub olive oil, garlic powder, salt, pepper, and Italian seasoning evenly over both sides. Let the chicken sit at room temperature for 10 minutes to absorb flavors.
Tip: Don’t skip resting; it prevents the chicken from drying out on the grill.
Step 2: Preheat the Grill
Heat your grill pan over medium-high heat until hot. If using an outdoor grill, preheat to medium.
Tip: Lightly oil the grill surface to prevent sticking without adding too much fat.
Step 3: Grill the Chicken
Place chicken on the grill and cook for 6–7 minutes per side or until the internal temperature reaches 165°F (74°C).
Tip: Avoid flipping too often; let the chicken sear properly for those beautiful grill marks.
Step 4: Assemble the Caprese
Transfer chicken to a plate. Top each breast with slices of tomato and mozzarella. Cover the pan or close the grill lid for 2–3 minutes to allow mozzarella to soften slightly.
Tip: Don’t overheat; you want the cheese soft, not fully melted.
Step 5: Garnish and Serve
Add fresh basil leaves and drizzle with balsamic glaze if desired. Serve immediately.
Air Fryer Variant: Preheat to 375°F, cook chicken for 15 minutes, flipping halfway, then top with tomatoes and mozzarella for the final 2 minutes.
Common Mistakes to Avoid
- Overcooking the chicken – Leads to dryness; always use a meat thermometer.
- Skipping seasoning – Simple herbs and spices make a huge difference.
- Not resting the chicken – Prevents juices from escaping.
- Overheating cheese – Can become rubbery if left too long on the grill.
Pro Tips for Best Results
- Pound chicken to an even thickness for uniform cooking.
- Use fresh, ripe tomatoes for the best flavor.
- Choose part-skim mozzarella to reduce fat while keeping creamy texture.
- Prepare chicken ahead and store in the fridge for quick weeknight meals.
Bariatric Nutrition & Strategy
This recipe prioritizes lean protein from chicken, essential for bariatric patients to maintain muscle mass and support healing post-surgery. Low-carb vegetables like tomatoes provide vitamins and hydration without adding excessive sugar. By keeping cheese moderate and opting for a low-carb balsamic glaze, this meal fits perfectly into a bariatric-friendly plan, supporting satiety and minimizing glycemic impact. Pair with a side of steamed greens or zucchini noodles for a balanced meal that meets daily protein targets while remaining flavorful.
Variations You Can Try
- Pesto Chicken Caprese: Replace balsamic with 1 tbsp basil pesto for an herbal kick.
- Spicy Caprese: Add red pepper flakes for a subtle heat.
- Mediterranean Style: Top with olives or sun-dried tomatoes.
Tips for This Recipe
- Serve immediately to enjoy the melty mozzarella at its best.
- For meal prep, assemble but don’t add basil or glaze until serving to maintain freshness.
- Swap chicken breasts with turkey cutlets for variation.
Optional Additions
- Drizzle with a little lemon juice for extra brightness.
- Add roasted bell peppers or zucchini slices for bulk and nutrients.
Serving Ideas
- Perfect for dinner, weekend lunch, or meal prep.
- Pairs well with roasted vegetables, zucchini noodles, or a light salad.
- Great for a family meal—kids love the melted cheese and colorful presentation.
Storage Recommendations
- Fridge: Store in airtight container for up to 3 days.
- Freezer: Cooked chicken can be frozen up to 2 months; reheat gently in oven or air fryer.
Frequently Asked Questions (FAQ)
- Can I freeze this chicken?
Yes, fully cooked and cooled chicken stores well in the freezer for 2 months. - Can I use boneless chicken thighs instead?
Absolutely! They’re slightly higher in fat but remain bariatric-friendly in moderation. - How do I keep the chicken juicy?
Don’t overcook, use a thermometer, and let it rest before serving. - Is balsamic glaze necessary?
No, it’s optional. Sugar-free versions keep it low-carb. - Can I make this in the air fryer?
Yes! Cook at 375°F for 15 minutes, flipping halfway, then add toppings for the last 2 minutes. - How can I make it lower fat?
Use part-skim mozzarella and reduce olive oil slightly. - Is this recipe suitable post-bariatric surgery?
Yes, it’s high in protein, low in carbs, and easy to digest, making it ideal for post-op diets.
Nutritional Breakdown (Per Serving)
- Calories: 320 kcal
- Protein: 38g
- Fat: 14g
- Total Carbs: 6g
- Fiber: 1g
- Net Carbs: 5g
- Sugar: 3g
- Sodium: 420mg
Recipe Snapshot
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Course: Dinner / Main Course
- Cuisine: Italian
- Servings: 2
- Calories (per serving): 320 kcal
Bariatric Grilled Chicken Caprese Recipe
Ingredients
- 2 boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt & pepper to taste
- 2 medium tomatoes sliced
- 4 oz fresh mozzarella sliced
- Fresh basil leaves
- 1 tbsp balsamic glaze optional
Instructions
- Preheat grill pan or outdoor grill to medium-high.
- Pat chicken dry and rub with olive oil, garlic powder, Italian seasoning, salt, and pepper.
- Grill chicken 6–7 minutes per side until 165°F.
- Top each breast with tomato and mozzarella slices; cover for 2–3 minutes to soften cheese.
- Garnish with basil leaves and drizzle with balsamic glaze if desired.
- Serve immediately.
