Bariatric Power Chicken Salad with Jicama Crackers (High-Protein & Low-Carb)

Introduction

Sometimes the best recipes are born out of cravings that don’t quite fit into the bariatric lifestyle — unless you get a little creative. One afternoon, I was craving something crunchy, creamy, and satisfying, the kind of snack you’d usually solve with crackers and a scoop of chicken salad. But the typical buttery crackers are carb-heavy, and most store-bought chicken salads drown in mayo. That’s when this idea hit me: Bariatric Power Chicken Salad with Jicama Crackers — a high-protein, low-carb recipe that delivers both flavor and crunch without the guilt.

This bariatric chicken salad recipe is special because it doesn’t feel like “diet food.” It’s packed with lean chicken, creamy Greek yogurt, a hint of mustard for tang, and crunchy veggies that add texture and freshness. Paired with crisp jicama slices — which act like guilt-free crackers — it turns into a snack, lunch, or light dinner that’s bariatric-friendly, nutrient-packed, and low in calories.

Whether you’ve had bariatric surgery, are on a weight-loss journey, or simply love fresh, clean eating, this recipe is a game changer. It’s light yet filling, quick to whip up, and incredibly versatile.

---

💫 Why You’ll Love This Recipe

• 🥗 High-Protein & Low-Carb – Perfect for bariatric eating and weight loss.
• 🕒 Quick & Easy – Comes together in 15 minutes, great for busy days.
• 🌱 Fresh & Crunchy – The jicama crackers give you that satisfying crunch without extra carbs.
• 🍴 Versatile – Works for meal prep, snacks, or even party appetizers.
• 👨‍👩‍👧‍👦 Family-Friendly – Everyone can enjoy this, not just bariatric eaters.

---

My Personal Experience

The first time I tried making this, I’ll admit — I was skeptical about jicama. I had always seen it at the market but never actually used it. One day, I bought a small one, sliced it thin, and sprinkled just a little salt. To my surprise, it tasted crisp, slightly sweet, and refreshing, almost like a mild apple crossed with a potato. That’s when I thought: “This could work as a bariatric cracker substitute!”

I paired it with my go-to chicken salad recipe, but instead of heavy mayo, I lightened it up with Greek yogurt. It was one of those “aha” moments where I realized bariatric-friendly meals don’t have to feel restrictive. This became one of my favorite high-protein snacks, especially during my post-op phases when I needed something both nourishing and satisfying.

---

Required Equipment

Cutting Board & Chef’s Knife

You’ll need a sturdy cutting board and sharp knife to cube the chicken, chop veggies, and slice the jicama into thin cracker-like rounds. A sharp knife is key for neat, uniform slices.

Mixing Bowl

A medium to large mixing bowl makes it easy to toss the chicken salad together without spilling. If you plan to meal prep, you can even use a bowl with a lid to store it directly.

Measuring Spoons & Cups

Because bariatric recipes rely on portion control, measuring spoons and cups ensure you don’t go overboard with mayo, yogurt, or add-ins.

Mandoline (Optional)

If you want ultra-thin and even jicama slices, a mandoline slicer is fantastic. Just use caution and a hand guard for safety.

---

Ingredients & Substitutions

For the Chicken Salad:

• 2 cups cooked chicken breast, shredded or diced – The lean protein base; it’s filling, high in protein, and perfect for bariatric eaters.
  • Substitution: Use canned chicken in water (well-drained) for convenience, or turkey breast for a leaner variation.
• ½ cup plain Greek yogurt – Creamy without the calories, adds protein and a tangy balance.
  • Substitution: Light sour cream or cottage cheese blended smooth.
• 2 tbsp light mayo – Just enough for creaminess and flavor.
  • Substitution: Skip for all-yogurt if you want even fewer calories.
• 1 tsp Dijon mustard – A pop of tang that cuts through richness.
  • Substitution: Yellow mustard or spicy brown mustard.
• 1 celery stalk, finely chopped – Crunchy and refreshing, low-calorie bulk.
  • Substitution: Cucumber or diced bell peppers.
• 2 tbsp red onion, finely chopped – Adds flavor without overpowering.
  • Substitution: Green onion or shallots.
• 1 tsp lemon juice – Brightens everything up.
  • Substitution: Lime juice or a splash of apple cider vinegar.
• Salt & pepper, to taste – Enhances flavor.

For the Jicama Crackers:

• 1 medium jicama, peeled and thinly sliced – Crisp, refreshing, and bariatric-friendly “cracker.”
  • Substitution: Cucumber rounds, zucchini slices, or bell pepper scoops if you can’t find jicama.

---

How to Make Bariatric Power Chicken Salad with Jicama Crackers

Step 1: Prep the Chicken

Shred or dice your cooked chicken breast into bite-sized pieces. If you’re meal-prepping, use rotisserie-style chicken but remove the skin for a leaner option.

👉 Tip: Don’t over-shred; slightly chunky chicken adds better texture.

Step 2: Mix the Dressing

In a mixing bowl, combine Greek yogurt, light mayo, Dijon mustard, lemon juice, salt, and pepper. Stir until smooth.

👉 Tip: Taste at this stage to adjust seasoning before adding chicken.

Step 3: Add Veggies & Chicken

Stir in celery, onion, and the shredded chicken. Mix until everything is coated but not drowning.

👉 Tip: For extra crunch, add diced cucumber or a handful of shredded carrots.

Step 4: Prepare Jicama Crackers

Peel and slice jicama into thin rounds. Sprinkle with a tiny pinch of salt if you like.

👉 Tip: If using a mandoline, slice carefully and aim for ⅛-inch thickness — thin enough for crispness but sturdy enough to hold chicken salad.

Step 5: Serve & Enjoy

Scoop chicken salad onto jicama crackers and serve immediately, or refrigerate for later.

---

Common Mistakes to Avoid

• ❌ Overloading the dressing – Too much mayo or yogurt can make it soupy.
• ❌ Skipping the lemon juice – It balances the richness and brightens flavor.
• ❌ Thick jicama slices – They’ll feel heavy instead of cracker-like.
• ❌ Not draining canned chicken – Extra water makes the salad soggy.

---

Pro Tips for Best Results

• ✅ Chill the salad for 30 minutes before serving — it lets flavors meld.
• ✅ Use a mix of mayo and yogurt for the best balance of flavor and creaminess.
• ✅ Pat jicama slices dry with a paper towel to keep them crisp.

---

Bariatric Nutrition & Strategy

Chicken breast is one of the best lean protein sources for bariatric diets — it’s filling, low in calories, and supports muscle maintenance after surgery. Pairing it with jicama keeps carbs minimal while adding fiber for fullness.

This recipe works beautifully for lunch, snacks, or even as a light dinner. Pair it with a side of roasted veggies or a small cup of broth for a balanced bariatric meal.

---

Variations You Can Try

• Spicy Kick – Add diced jalapeños or a dash of hot sauce.
• Herb-Lover’s Twist – Fresh dill, parsley, or cilantro for extra freshness.
• Avocado Cream – Blend ¼ avocado into the dressing for healthy fats.

---

Tips for This Recipe

• Serve chicken salad in lettuce cups for a different crunch.
• Top with a sprinkle of paprika for color and flavor.
• Prep jicama slices fresh before serving for maximum crispness.

---

Optional Additions

• Chopped boiled egg for extra protein (keep portion small).
• A sprinkle of sunflower seeds or pumpkin seeds for crunch (watch calories).
• Light cheese crumbles (like feta) for a tangy twist.

---

Serving Ideas

• 🥢 As a snack: Scoop onto jicama crackers.
• 🥗 As a meal: Serve with a side salad of mixed greens.
• 🍱 For meal prep: Store chicken salad in containers, slice jicama fresh daily.
• 🎉 For parties: Serve as a bariatric-friendly appetizer platter.

---

Storage Recommendations

• Fridge: Chicken salad keeps for 3–4 days in an airtight container.
• Freezer: Not recommended — yogurt and mayo don’t thaw well.
• Jicama: Store whole in the fridge for a week; slice just before eating.

---

Frequently Asked Questions (FAQ)

1. Can I freeze the chicken salad?
No — the creamy base separates when thawed. Stick to refrigeration.

2. Can I use canned chicken?
Yes! Just drain thoroughly and fluff with a fork before mixing.

3. Is jicama good for bariatric diets?
Absolutely — it’s low in carbs, high in fiber, and light yet filling.

4. Can I use an air fryer for jicama crackers?
Yes, you can lightly air fry them for a chip-like version, but raw keeps them fresher.

5. How much protein does this recipe have?
Each serving offers about 20+ grams of protein, depending on portion size.

6. Can I make it dairy-free?
Yes, use dairy-free yogurt instead of Greek yogurt.

7. What’s the best way to pack for lunch?
Store chicken salad in one container and jicama slices separately to keep them crisp.

---

Nutritional Breakdown (Per Serving)

• Calories: 210
• Protein: 22g
• Fat: 7g
• Total Carbs: 8g
• Fiber: 3g
• Net Carbs: 5g
• Sugar: 3g
• Sodium: 320mg

---

Recipe Snapshot

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Course: Lunch, Snack, Appetizer
• Cuisine: Bariatric, Low-Carb
• Servings: 4
• Calories: ~210 per serving