Introduction
About this Recipe
More protein and iron? No problem This Beef Chili includes them both.
And a simple chili can go a long way. Especially if you’re fed up with the sweet taste of all those protein shakes!
Use small Ramekins for better portion control (and always listen to your fullness cues – it’s okay not to finish the entire serving).
Let’s show you how to make this Beef Chili dish in 6 easy steps.
*Disclaimer: This post contains affiliate links. This means we may earn a commission should you to make a purchase using our link. We only link products that we reaaaaally love (chances are, that you will do too!)
serving:
3x 4 oz dishes
Ready In:
45 minutes
Nutritional facts per serving:
226 calories
18.9 g protein
12.7 g fat
7.4 g carbs
3.0 g fiber
Ingredients
- 6 oz (130 g) lean ground beef
- 1 tsp cumin powder
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp chili powder
- 1/4 tsp ground black pepper
- 1/2 onion, finely chopped
- 2 cloves garlic, minced
- 2 oz (60 g) kidney beans in tomato sauce
- 1/2 cup (120 ml) tomato sauce
- 1/2 red bell pepper, diced
Toppings
- Low-fat Greek yogurt
- Scallions
- Shredded cheese
Beef is often not tolerated well in the early stages after bariatric surgery. But it is an excellent source of heme-iron.
So here are 3 alternatives to try:
- ground turkey
- ground chicken
- shredded tofu
Other toppings that go great with this beef chili are jalapeños, sour cream (instead of Greek yogurt – but Greek yogurt has more protein!), shredded mozzarella and diced avocado.
Omit the onion and scallions if you’re still on soft foods. And check in with your surgeon if you’re allowed to have cheese and bell pepper.
And skip the chili powder too if you can’t tolerate too much spices yet!
Step by Step Instructions
Step 1
In a bowl, add the ground beef and mix with all the spices.
Step 2
In a pan, add non-stick cooking spray, onion and garlic. Sauté on low-medium heat.
Step 3
Stir in the ground beef and kidney beans into the pan. Add the tomato sauce and stir well.
STEP 4
Add the diced bell pepper and stir well.
Step 5
Close the lid and let the chili simmer for at least 30 minutes on low heat. Add water if needed.
Step 6
Remove the chili from heat and scoop into a 4-oz ramekin dish. Top with your favorite toppings – and the ones that you can tolerate. Enjoy!
Omelet “Pizza”
Craving pizza but need a bariatric friendly meal instead? Why not try this omelet “pizza”?
Goat Cheese Bake
We know…we know. Goat cheese isn’t exactly the most lean cheese there is. But balance is key. Moderation is key. The savory flavor of this dish won’t disappoint!
Ricotta Bake
It’s like having pizza – but then the bariatric friendly way! The rich flavors of ricotta and marinara sauce won’t disappoint!
Sauerkraut & Chicken Sausage
Did you know that sauerkraut is a probiotic food that can support gut health after bariatric surgery? Let’s dive in this one-serving mini meal!
Loaded Sweet Potatoes
Sweet potatoes after bariatric surgery? Yes! Topped with 3 layers of high-protein foods – this dish is a winner!
Bariatric Meal & Snack Box
Don’t know what to pack for lunch? Why not try this egg-bite lunch box providing you with all the nutrients to get you through the day!
Egg Bites
Who doesn’t want a quick simple snack? Whether you’re having this as a mini-meal for breakfast or on-the-go. These egg bites are a winner for sure!
Spinach & Ricotta Dip
A perfect dish to meet your protein goals during the soft foods stage. Don’t forget to save this recipe for another day!
Mini Zucchini Pizzas
These mini-pizzas have all the flavor you’d expect, but without worrying about the “doughy” base of a regular pizza!
Sweet Potato Ricotta Frittata
These wonderful soft-textured frittatas are a real treat. And they’re nutritious too!