The bariatric diet fluctuates depending on your recovery phase. The first few weeks consist of clear liquids that gradually increase in flavor and thickness. The next stage focuses on purees and soft foods, such as applesauce, scrambled eggs, and mashed potatoes. Regardless of where you are in recovery, protein is always essential. However, consuming enough protein through purees can be challenging. The following are several recipes for bariatric mashed potatoes that are high in protein and perfect for the pureed food stage and beyond.
Easy Instant Bariatric Mashed Potatoes
While you should consume most of your nutrients from fresh, whole foods, instant mashed potatoes are good when you’re short on time or healing from surgery. They’re simple and easy to whip up while providing a good amount of protein without a calorie or carbohydrate overload.
- 4 oz pouch of instant mashed potatoes
- 1 scoop of unflavored protein
- 2 cups boiling water
- Boil the water.
- Add the instant mashed potato flakes and protein powder to a bowl. Sift and mix them thoroughly with a fork until well combined.
- Pour the boiling water onto the instant mashed potato and protein powder mixture. Beat with a fork for 1-2 minutes until the instant mashed potatoes thicken in consistency.
This recipe yields four ¼ cup servings. Each serving provides:
- 55 calories
- 5g protein
- 10g carbohydrates
- <1g fat
Vegan Bariatric Mashed Potatoes
Many mashed potato recipes call for milk and butter. However, this recipe uses lentils and vegan butter to punch up the protein content while keeping it vegan-friendly.
- 5 Yukon gold potatoes (medium-sized)
- ¾ C dry red lentils (1 ½ C cooked)
- 2 tbsp oregano (or your preferred spices)
- 1 tbsp vegan butter
- ¼ tsp salt + salt for the water
- ½ C reserved potato water
- Bring a large pot of water to a boil, and salt it liberally. Wash, peel, and chop the potatoes while the water comes to a boil. Boil the potatoes for 20 minutes or until fork tender.
- Add two cups of water to another pot along with the lentils and a pinch of salt. Bring the water to a boil, then reduce the heat to a simmer. Simmer for 15-20 minutes or until soft and easily mashed with a spoon. Discard any remaining water.
- Drain the potatoes, reserving some of the starch water. Add the potatoes back to the pan and mash them. Add the lentils, oregano, butter, and salt. Mash and mix the ingredients until well combined. Add more vegan butter or starch water if your potatoes are too dry.
This recipe yields six servings. Each serving contains:
- 180 calories
- 10g protein
- 32g carbohydrates
- 2g fat
Cauliflower Bariatric Mashed Potatoes
Cauliflower is a low-calorie alternative to potatoes. For example, one medium head of cauliflower (5-6 inches) has 146 calories, whereas a single Yukon potato has 128 calories. Cauliflower is also rich in vitamins B5, C, and K and is a good source of folate and choline. While cauliflower provides a good amount of protein, the addition of Greek yogurt boosts this recipe’s nutrition profile.
- 1 head of cauliflower (medium, chopped)
- 2 garlic cloves (peeled and left intact)
- 1/4 C chicken broth
- 1/4 C plain Greek yogurt
- 1 tablespoon olive oil
- 2 green onions or chives (sliced)
- Freshly ground black pepper and sea salt (to taste)
- Bring a pot of water to a boil. Add the chopped cauliflower, peeled garlic, and a pinch of salt. Cover and cook for 8-10 minutes.
- Drain the water and thoroughly dry the cauliflower. Use paper towels to press any excess water from the cauliflower to avoid runny mashed potatoes.
- Add the hot cauliflower, garlic cloves, broth, yogurt, and olive oil to a food processor. Blend the ingredients until smooth.
- Add salt and pepper to taste. Garnish with chives or green onions.
This recipe yields a single serving and provides the following:
- 165 calories
- 13g protein
- 33g carbohydrates
- 1g fat