Bariatric-Friendly Peanut Chicken Stew – High-Protein, Creamy & Low-Carb Comfort Bowl

If you’ve been craving a warm, creamy, soul-soothing comfort bowl that fits perfectly into your post-bariatric lifestyle — this Bariatric Peanut Chicken Stew might just become your new favorite meal.
I first created it on one of those cloudy evenings when I wanted something hearty but still mindful of my macros. That’s when this stew came alive — rich with creamy peanut flavor, tender lean chicken breast, and layers of spices that make it taste like a cozy hug in a bowl.

What makes this recipe truly special is how bariatric-friendly it is. It’s high in protein, low in carbs, and uses simple, clean ingredients that support a balanced post-surgery diet. The creamy peanut base gives you that indulgent texture without heavy cream or added sugar — a win for taste and nutrition alike.

If you’ve ever loved Thai-style or African-style peanut stews, you’ll adore this version — lighter, simpler, and tailored for bariatric success.

---

💫 Why You’ll Love This Recipe:

• 🥜 Rich, creamy & comforting: Smooth peanut sauce without added sugar.
• 🍗 High-protein goodness: Lean chicken breast keeps it filling and satisfying.
• 🌿 Low-carb & bariatric-friendly: Perfect balance for post-surgery meals.
• 🕒 Quick & easy: Simple steps, minimal chopping, and ready in 30 minutes.
• 🍲 Versatile: Works for meal prep, lunch, or cozy dinners.
• 👨‍👩‍👧 Family-friendly: Everyone at the table will love it, not just bariatric eaters!

---

🧡 My Personal Experience

When I first tested this Bariatric Peanut Chicken Stew, I wasn’t sure if the peanut butter would overwhelm the dish. But the balance of garlic, ginger, and a touch of spice turned it into a perfect blend of creamy and savory.

As someone who’s been on a post-bariatric journey, I know how hard it can be to find food that feels real — not just “diet-friendly.” You want flavor, satisfaction, and nourishment without regret. This stew does exactly that.

The first spoonful brought me right back to home-style comfort food — thick, cozy, and full of body. The peanuts don’t dominate; instead, they melt into the broth, giving it a velvety texture that clings to every bite of chicken. It’s one of those recipes that reminds you bariatric eating isn’t about deprivation — it’s about smart indulgence.

---

🔪 Required Equipment

🥘 Non-Stick Pot or Dutch Oven

A non-stick pot ensures your peanut base doesn’t stick or burn, especially since nut butter can scorch easily. A Dutch oven also helps maintain even heat for a smooth, thick stew consistency.

🍗 Cutting Board & Sharp Knife

You’ll need these to cube your lean chicken breast evenly. Consistent pieces mean they’ll cook through without drying out — which is key for tender, protein-packed bites.

🥄 Wooden Spoon or Silicone Spatula

Perfect for stirring peanut butter into the broth smoothly. Metal can scratch your non-stick cookware, so silicone or wood works best.

🧂 Measuring Cups & Spoons

Accuracy matters here — too much peanut butter and your macros could shift. Measure precisely for balanced flavor and nutrition.

🍚 Small Blender or Hand Whisk (Optional)

If you prefer a smoother sauce texture, you can blend the peanut mixture before adding it to the chicken. A whisk works great for quick emulsification too.

---

🥦 Ingredients & Substitutions

Main Ingredients:

• 1 lb (450g) lean chicken breast, cubed
  High-quality protein source, low in fat — ideal for bariatric diets. You can also use ground chicken or turkey if preferred.
• 1 tbsp olive oil
  Adds heart-healthy fats and helps brown the chicken for flavor.
• 1 small onion, finely diced
  Adds depth and mild sweetness to balance the peanut base.
• 3 cloves garlic, minced
  Essential for flavor. You can also use 1 tsp garlic powder if fresh isn’t available.
• 1 tsp fresh ginger, grated
  Brightens the stew and aids digestion — perfect for post-bariatric meals.
• ½ cup natural unsweetened peanut butter
  The creamy backbone of this stew. Choose one with no added sugar or oil.
• 2 cups low-sodium chicken broth
  Provides the base liquid while keeping sodium controlled.
• 1 cup light coconut milk or unsweetened almond milk
  Creates creaminess without heaviness. Almond milk keeps it extra light.
• 1 tbsp tomato paste
  Adds umami and color — an optional but recommended touch.
• ½ tsp smoked paprika
  Brings a gentle smokiness that complements the peanut and chicken.
• ¼ tsp cayenne pepper or red chili flakes (optional)
  Add a mild kick if you like spice — it’s optional and adjustable.
• Salt & black pepper to taste
• Fresh cilantro or parsley for garnish

Substitutions:

• Peanut Butter Alternatives: Try almond butter or sunflower seed butter for nut-free versions.
• Coconut Milk Substitute: Use light evaporated milk or plain Greek yogurt (add at the end to prevent curdling).
• Protein Swap: Ground turkey, lean beef, or even tofu (for vegetarians) work beautifully.
• Veggies: Add spinach, zucchini, or mushrooms to sneak in more fiber and nutrients.

---

🍳 How to Make Bariatric Peanut Chicken Stew

Step 1: Sear the Chicken

Heat olive oil in your pot over medium heat. Add the cubed chicken and season lightly with salt and pepper.
Sear until golden brown — about 4–5 minutes. This step locks in moisture and flavor. Remove and set aside.

Tip: Don’t overcrowd the pan — it helps the chicken caramelize instead of steam.

Step 2: Build the Base

In the same pot, add onion, garlic, and ginger. Sauté until fragrant and translucent.
Stir in tomato paste and smoked paprika — cook for another minute to develop flavor.

Step 3: Add Peanut Butter & Liquids

Lower the heat slightly, then whisk in the peanut butter. Slowly pour in chicken broth and coconut milk, whisking constantly until smooth and creamy.

Mini Tip: If the peanut butter clumps, add a splash of warm broth and whisk vigorously until it dissolves.

Step 4: Simmer the Stew

Return the cooked chicken to the pot. Stir everything together and let simmer uncovered for 15–20 minutes, stirring occasionally, until thickened and glossy.

Step 5: Adjust Seasoning & Serve

Taste and adjust salt, pepper, or chili level. Garnish with fresh cilantro or parsley before serving.

Optional: Serve over cauliflower rice for a complete low-carb meal or enjoy it solo as a hearty protein bowl.

---

⚠️ Common Mistakes to Avoid

• ❌ Overheating the peanut butter: It can burn easily; always keep heat moderate.
• ❌ Skipping the sauté step: Building layers of flavor early enhances the final taste.
• ❌ Using sugary peanut butter: Adds unnecessary carbs and calories.
• ❌ Adding milk too early: If using Greek yogurt, add it at the end to avoid curdling.

---

💡 Pro Tips for Best Results

• Use freshly grated ginger for a real flavor kick.
• If you like thicker stew, reduce broth slightly or simmer longer uncovered.
• Add a squeeze of lime juice before serving for a fresh, bright finish.
• For meal prep, portion into small containers — it reheats beautifully.

---

🥣 Bariatric Nutrition & Strategy

Lean chicken breast and peanut butter make a perfect combo for bariatric eaters — protein plus healthy fat. This keeps you fuller longer and prevents blood sugar crashes.
Coconut milk and peanut butter provide creaminess that satisfies without heavy carbs, while spices keep things exciting.

Pair this stew with cauliflower rice, mashed turnip, or a side of steamed broccoli for a balanced, low-carb bariatric plate.

---

🌶️ Variations You Can Try

• Spicy Peanut Chicken Stew: Add extra chili flakes and lime.
• Vegetable Boost: Add chopped spinach, kale, or mushrooms.
• Nut-Free Version: Use sunflower seed butter or tahini instead of peanut butter.
• Instant Pot Option: Cook on high for 10 minutes, quick release, and stir well.

---

🍽️ Serving Ideas

Serve warm with cauliflower rice, zucchini noodles, or even on its own for a lighter meal.
It’s excellent for lunch meal prep or cozy winter dinners. Pair with a light cucumber salad for freshness.

---

🧊 Storage Recommendations

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portion cups for up to 2 months.
• Reheat: Warm gently on the stove or in the microwave, adding a splash of broth if thickened.

---

❓ Frequently Asked Questions (FAQ)

1. Can I freeze Bariatric Peanut Chicken Stew?
Yes! It freezes very well for up to 2 months. Just thaw overnight and reheat gently.

2. Can I use almond butter instead?
Absolutely — it gives a slightly lighter, less intense flavor but keeps it bariatric-friendly.

3. Is this good for early-stage bariatric diets?
It’s ideal for Stage 4 or 5 (soft and regular foods) due to its protein and smooth sauce.

4. Can I make this vegetarian?
Yes, replace chicken with tofu or chickpeas and use vegetable broth.

5. Is peanut butter okay for bariatric eating?
In moderation, yes — it offers protein and good fats. Choose natural, unsweetened versions only.

6. Can I make it spicy or mild?
Yes — control the spice level easily with cayenne or chili flakes.

7. Does this work in the air fryer?
You can air-fry the chicken first for crispy bites before adding them to the sauce.

---

🧮 Nutrition Breakdown (Per Serving)

Nutrient	Amount
Calories	290
Protein	34g
Fat	10g
Total Carbs	6g
Fiber	2g
Net Carbs	4g
Sugar	2g
Sodium	410mg

---

📋 Recipe Snapshot

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Course: Main Course
• Cuisine: Bariatric / Fusion
• Servings: 4
• Calories: 290 per serving