Let’s make your soft food stage delicious! After bariatric surgery, finding tasty Stage 2 recipes can feel limiting. But we’ve gathered 18 comforting, nutrient-packed dishes that prove soft foods can be incredibly satisfying. From creamy soups to tender proteins, these recipes will keep your meals exciting and on track. Ready to rediscover flavor? Dive into these kitchen-tested favorites designed to nourish and delight.
Creamy Mashed Cauliflower with Parmesan
Omit the potatoes—this creamy mashed cauliflower with Parmesan is your new low-carb obsession. Steam florets until fork-tender, then blend with garlic, butter, and sharp cheese for a side that’s secretly healthy. It’s rich, velvety, and ready in under 30 minutes.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 20 minutes
Ingredients
For the cauliflower base:
– 1 large head cauliflower (about 2 lbs), cut into 1-inch florets
– 4 cups water
For blending:
– 3 cloves garlic, minced
– 4 tbsp unsalted butter
– ½ cup grated Parmesan cheese
– ¼ cup heavy cream
– ½ tsp salt
– ¼ tsp black pepper
Instructions
1. Place the cauliflower florets in a large pot and add 4 cups of water.
2. Bring the water to a boil over high heat, then reduce to medium heat and cover the pot.
3. Steam the cauliflower for 15 minutes, or until a fork easily pierces the florets.
4. Drain the cauliflower thoroughly in a colander to remove excess moisture—this prevents a watery texture.
5. Transfer the drained cauliflower to a food processor or blender.
6. Add the minced garlic, unsalted butter, grated Parmesan cheese, heavy cream, salt, and black pepper to the food processor.
7. Pulse the mixture on high speed for 30 seconds, then scrape down the sides with a spatula.
8. Continue blending for another 1–2 minutes until completely smooth and creamy, checking for any lumps.
9. Taste and adjust seasoning if needed, but avoid over-blending to keep it fluffy.
10. Serve immediately while warm, garnished with extra Parmesan if desired.
The result is a silky-smooth puree with a subtle nutty flavor from the Parmesan and a buttery richness that rivals traditional mashed potatoes. Top with crispy bacon bits or fresh chives for a savory twist, or pair it with roasted chicken for a comforting weeknight meal.
Soft Scrambled Eggs with Cottage Cheese
Tired of boring breakfasts? Transform your morning with these creamy, protein-packed scrambled eggs. They’re fluffy, satisfying, and ready in minutes—perfect for a quick, delicious start.
Serving: 2 | Pre Time: 5 minutes | Cooking Time: 5 minutes
Ingredients
For the eggs:
– 4 large eggs
– 1/4 cup whole milk
– 1/2 teaspoon kosher salt
– 1/4 teaspoon black pepper
– 1 tablespoon unsalted butter
For finishing:
– 1/2 cup full-fat cottage cheese
– 1 tablespoon chopped fresh chives
Instructions
1. Crack 4 large eggs into a medium bowl.
2. Add 1/4 cup whole milk, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper to the bowl.
3. Whisk the mixture vigorously for 30 seconds until fully combined and slightly frothy.
4. Place a nonstick skillet over medium-low heat and add 1 tablespoon unsalted butter.
5. Let the butter melt completely and coat the skillet evenly, about 1 minute.
6. Pour the egg mixture into the skillet.
7. Let the eggs sit undisturbed for 20 seconds to set slightly at the edges.
8. Use a silicone spatula to gently push the eggs from the edges toward the center, creating large, soft curds.
9. Continue pushing and folding the eggs every 15 seconds for about 3-4 minutes until they are mostly set but still slightly wet.
10. Remove the skillet from the heat immediately.
11. Fold in 1/2 cup full-fat cottage cheese gently until just incorporated.
12. Transfer the scrambled eggs to serving plates.
13. Sprinkle 1 tablespoon chopped fresh chives evenly over the top.
Ready to serve immediately. The cottage cheese melts into the eggs, creating an incredibly creamy, rich texture with subtle tang. Enjoy it on toast, with avocado, or alongside crispy bacon for a hearty meal.
Pureed Black Bean Dip with Greek Yogurt
Unlock a creamy, protein-packed dip that’s perfect for holiday snacking or game-day spreads. Blend black beans with tangy Greek yogurt for a smooth, savory base that’s ready in minutes. Skip the store-bought jars—this homemade version is fresher, cheaper, and totally customizable.
Serving: 6 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
For the base:
– 2 (15-ounce) cans black beans, drained and rinsed
– 1 cup plain Greek yogurt
– 2 tablespoons lime juice
– 2 tablespoons olive oil
For seasoning:
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon salt
For garnish (optional):
– 2 tablespoons chopped fresh cilantro
– 1 tablespoon diced red onion
Instructions
1. Add the drained and rinsed black beans to a food processor or high-speed blender.
2. Pour in the Greek yogurt, lime juice, and olive oil.
3. Sprinkle the ground cumin, smoked paprika, garlic powder, and salt over the mixture.
4. Secure the lid and blend on high speed for 60 seconds, scraping down the sides halfway through to ensure even mixing.
5. Check the consistency—if it’s too thick, add 1 tablespoon of water and blend for 15 seconds more until smooth.
6. Transfer the dip to a serving bowl using a spatula.
7. Top with chopped fresh cilantro and diced red onion for a fresh, colorful finish.
8. Serve immediately or cover and refrigerate for up to 2 hours to let the flavors meld.
Chill this dip for a thicker, scoopable texture that clings to chips without dripping. The smoked paprika adds a subtle warmth, while the lime juice brightens each bite. Try spreading it on toasted pita or swirling it into soups for an extra creamy kick.
Gentle Chicken and Vegetable Puree
Ever feel like you need a hug in a bowl? This gentle chicken and vegetable puree is your answer. Whip it up in under an hour for a meal that’s both comforting and packed with nutrients.
Serving: 4 | Pre Time: 15 minutes | Cooking Time: 25 minutes
Ingredients
For the Chicken and Vegetables:
– 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 2 medium carrots, peeled and chopped
– 1 medium russet potato, peeled and chopped
– 1/2 cup frozen peas
For the Broth and Puree:
– 4 cups low-sodium chicken broth
– 1/2 cup heavy cream
– 2 tbsp unsalted butter
Instructions
1. Heat the olive oil in a large pot over medium-high heat until it shimmers, about 2 minutes.
2. Season the chicken cubes with salt and black pepper.
3. Sear the chicken in the hot oil for 3-4 minutes per side until golden brown. Tip: Don’t overcrowd the pot to ensure a good sear.
4. Remove the chicken from the pot and set it aside on a plate.
5. Add the chopped carrots and potato to the same pot.
6. Sauté the vegetables for 5 minutes, stirring occasionally, until they begin to soften.
7. Pour in the chicken broth and bring it to a boil.
8. Reduce the heat to medium-low, cover the pot, and simmer for 15 minutes until the vegetables are fork-tender.
9. Return the seared chicken and add the frozen peas to the pot.
10. Cook for an additional 5 minutes until the chicken is cooked through and the peas are heated.
11. Remove the pot from the heat and let it cool slightly for 5 minutes. Tip: Letting it cool prevents splatters when blending.
12. Transfer the mixture to a blender, working in batches if necessary.
13. Add the heavy cream and unsalted butter to the blender.
14. Blend on high speed for 1-2 minutes until completely smooth and creamy. Tip: For an extra-smooth texture, strain the puree through a fine-mesh sieve.
15. Taste and adjust seasoning with more salt if needed.
16. Serve immediately while warm.
Ultra-smooth and velvety, this puree boasts a rich, savory flavor from the seared chicken and sweet notes from the carrots and peas. Drizzle it with a bit of olive oil and fresh herbs for a restaurant-worthy touch, or pair it with crusty bread for dipping.
Velvety Pumpkin Protein Pudding
Need a protein-packed dessert that tastes like fall? This creamy pumpkin pudding delivers 20g of protein per serving. No baking required—just blend and chill.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
For the pudding base:
– 1 (15 oz) can pumpkin puree
– 2 cups vanilla Greek yogurt
– 1/4 cup maple syrup
– 1 tsp pumpkin pie spice
– 1/2 tsp vanilla extract
– Pinch of salt
For the protein mixture:
– 2 scoops vanilla protein powder (about 1/2 cup)
– 1/4 cup almond milk
For topping (optional):
– 1/4 cup chopped pecans
– Whipped cream
Instructions
1. Combine pumpkin puree, Greek yogurt, maple syrup, pumpkin pie spice, vanilla extract, and salt in a blender.
2. Blend on medium speed for 30 seconds until smooth, scraping down the sides with a spatula halfway through.
3. Add protein powder and almond milk to the blender. Tip: Use room temperature almond milk to prevent clumping.
4. Blend on high speed for 45-60 seconds until completely creamy and no powder streaks remain.
5. Taste the mixture and add an extra tablespoon of maple syrup if desired for sweetness.
6. Divide the pudding evenly among four 8-ounce serving glasses or jars.
7. Cover each glass tightly with plastic wrap, pressing it directly onto the pudding surface. Tip: This prevents a skin from forming.
8. Refrigerate for at least 4 hours, or overnight for best texture.
9. Toast chopped pecans in a dry skillet over medium heat for 3-4 minutes, stirring constantly until fragrant. Tip: Watch closely as nuts can burn quickly.
10. Remove puddings from refrigerator and top with toasted pecans and a dollop of whipped cream if using.
Fluffy yet dense, this pudding has the rich spice of pumpkin pie with a protein boost that keeps you full. Serve it layered with granola for breakfast parfaits, or freeze portions for a creamy ice cream alternative.
Blended Lentil and Spinach Soup
Ready to ditch boring soups? This blended lentil and spinach soup is your new winter obsession—creamy, protein-packed, and ready in under an hour. Serving: 4 | Pre Time: 10 minutes | Cooking Time: 35 minutes
Ingredients
For the base:
– 1 tablespoon olive oil
– 1 medium yellow onion, diced
– 3 cloves garlic, minced
– 1 cup dried brown lentils, rinsed
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– ½ teaspoon smoked paprika
For finishing:
– 4 cups fresh spinach leaves
– ½ cup heavy cream
– 1 tablespoon lemon juice
– Salt to taste
Instructions
1. Heat 1 tablespoon olive oil in a large pot over medium heat.
2. Add 1 diced yellow onion and sauté for 5 minutes, until translucent.
3. Stir in 3 minced garlic cloves and cook for 1 minute, until fragrant.
4. Add 1 cup rinsed brown lentils, 4 cups vegetable broth, 1 teaspoon ground cumin, and ½ teaspoon smoked paprika to the pot.
5. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25 minutes, until lentils are tender.
6. Stir in 4 cups fresh spinach leaves and cook for 2 minutes, until wilted.
7. Carefully transfer the soup to a blender and blend on high for 1 minute until completely smooth. (Tip: Blend in batches if needed and vent the lid to avoid steam buildup.)
8. Return the blended soup to the pot over low heat.
9. Stir in ½ cup heavy cream and 1 tablespoon lemon juice until fully incorporated.
10. Season with salt to taste and simmer for 3 minutes to heat through. (Tip: Taste and adjust seasoning—the lemon brightens the earthy lentils.)
11. Ladle the soup into bowls and serve immediately. (Tip: Garnish with a swirl of cream or extra spinach for color.)
Now you’ve got a velvety, nutrient-dense soup with a subtle smoky kick from the paprika. Serve it with crusty bread for dipping or top with crispy chickpeas for extra crunch.
Soft Ricotta and Banana Mash
Zap your morning routine with this creamy, dreamy mash. Grab ripe bananas and smooth ricotta for a breakfast that feels like dessert. It’s the ultimate lazy-day fuel—ready in minutes and totally customizable.
Serving: 2 | Pre Time: 5 minutes | Cooking Time: 0 minutes
Ingredients
- For the mash:
- 2 ripe bananas
- 1 cup whole-milk ricotta cheese
- 1 tablespoon honey
- ½ teaspoon ground cinnamon
- For topping (optional):
- ¼ cup chopped walnuts
- Fresh mint leaves
Instructions
- Peel the 2 ripe bananas and place them in a medium bowl.
- Use a fork to mash the bananas thoroughly until no large chunks remain, about 1 minute. Tip: Ripe bananas with brown spots mash easier and add natural sweetness.
- Add 1 cup of whole-milk ricotta cheese to the bowl with the mashed bananas.
- Stir the ricotta and banana mash together with a spoon until fully combined and creamy.
- Drizzle 1 tablespoon of honey over the mixture.
- Sprinkle ½ teaspoon of ground cinnamon evenly into the bowl.
- Fold all ingredients together gently until the honey and cinnamon are fully incorporated, about 30 seconds. Tip: Avoid overmixing to keep the texture light and fluffy.
- Divide the mash evenly between two serving bowls.
- If using, sprinkle ¼ cup of chopped walnuts over the top of each bowl for crunch.
- Garnish with fresh mint leaves if desired for a pop of color and freshness. Tip: Serve immediately for the best texture, as bananas can brown if left out.
Makes a luxuriously smooth, slightly sweet mash with a subtle tang from the ricotta. The walnuts add a satisfying crunch that contrasts the creamy base perfectly. Try it spread on toast or dolloped over pancakes for a decadent twist.
Smooth Peanut Butter Oatmeal
Kickstart your morning with this creamy, protein-packed breakfast that’s ready in minutes. Grab your spoon and let’s make the ultimate comfort bowl that’s both satisfying and simple to whip up.
Serving: 1 | Pre Time: 2 minutes | Cooking Time: 5 minutes
Ingredients
For the oatmeal base:
– 1/2 cup old-fashioned rolled oats
– 1 cup water or milk
– 1/8 tsp salt
For the peanut butter mixture:
– 2 tbsp smooth peanut butter
– 1 tbsp maple syrup or honey
– 1/2 tsp vanilla extract
For topping (optional):
– Sliced banana
– A sprinkle of cinnamon
Instructions
1. Combine 1/2 cup old-fashioned rolled oats, 1 cup water or milk, and 1/8 tsp salt in a small saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring occasionally.
3. Once boiling, reduce the heat to low and let it simmer for 4–5 minutes, stirring frequently until the oats are tender and the liquid is absorbed. Tip: For creamier oats, use milk instead of water.
4. Remove the saucepan from the heat and immediately stir in 2 tbsp smooth peanut butter until fully melted and incorporated.
5. Add 1 tbsp maple syrup or honey and 1/2 tsp vanilla extract to the oatmeal, mixing thoroughly to combine. Tip: Warm the peanut butter slightly beforehand for easier blending.
6. Transfer the oatmeal to a serving bowl and let it sit for 1 minute to thicken slightly. Tip: For extra richness, top with a drizzle of peanut butter right before serving.
7. Garnish with sliced banana and a sprinkle of cinnamon if desired.
Get ready for a bowl that’s luxuriously smooth with a rich peanut butter flavor that melds perfectly with the hearty oats. Serve it warm with a cold splash of milk or layer it in a jar for an on-the-go treat—it’s versatile enough to make any morning feel special.
Pureed Turkey with Gravy
Brace yourself for the most comforting, no-fuss holiday hack you’ll ever make. Pureed Turkey with Gravy transforms leftover bird into a silky, savory dream. It’s the ultimate cozy comeback for your feast.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
For the Puree:
– 4 cups cooked turkey meat, shredded
– 1 cup low-sodium chicken broth
– 1/2 cup heavy cream
– 2 tbsp unsalted butter
– 1/2 tsp garlic powder
– 1/4 tsp ground black pepper
For the Gravy:
– 3 tbsp unsalted butter
– 3 tbsp all-purpose flour
– 2 cups low-sodium chicken broth
– 1/4 tsp dried thyme
– Salt to taste
Instructions
1. Place the 4 cups of shredded turkey, 1 cup of chicken broth, 1/2 cup of heavy cream, 2 tbsp of butter, 1/2 tsp of garlic powder, and 1/4 tsp of black pepper in a blender.
2. Blend on high speed for 60 seconds until completely smooth and creamy. Tip: For an ultra-silky texture, let the mixture sit for 5 minutes after blending to allow air bubbles to settle.
3. Transfer the puree to a medium saucepan and heat over medium-low heat for 8-10 minutes, stirring frequently, until warmed through. Do not let it boil.
4. For the gravy, melt 3 tbsp of butter in a separate saucepan over medium heat.
5. Whisk in 3 tbsp of all-purpose flour and cook for 2 minutes until the mixture turns light golden brown, stirring constantly to prevent burning.
6. Gradually whisk in 2 cups of chicken broth until no lumps remain. Tip: Add the broth in a slow, steady stream while whisking vigorously for a perfectly smooth gravy.
7. Stir in 1/4 tsp of dried thyme and bring the gravy to a gentle simmer.
8. Cook for 5-7 minutes, whisking often, until the gravy thickens enough to coat the back of a spoon. Tip: If the gravy gets too thick, whisk in an extra 1-2 tbsp of broth to reach your desired consistency.
9. Season the gravy with salt to taste, then remove from heat.
10. Spoon the warm turkey puree into bowls and generously ladle the hot gravy over the top.
Just like velvet for your spoon, this puree is impossibly smooth with a rich, savory depth from the turkey and cream. The gravy adds a glossy, herb-kissed finish that makes every bite luxurious. Serve it over mashed potatoes or in a hollowed-out bread bowl for the ultimate cozy meal.
Silken Tofu and Avocado Blend
You’re about to blend your way to the creamiest, dreamiest plant-based bowl. This silken tofu and avocado mash-up is a lightning-fast lunch or snack that’s packed with protein and healthy fats—no cooking required. Just grab a blender and get ready to swirl.
Serving: 2 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
For the Blend
– 1 (12 oz) package silken tofu, drained
– 1 large ripe avocado, pitted and peeled
– 2 tbsp fresh lime juice
– 1 tbsp extra-virgin olive oil
– 1/2 tsp kosher salt
For Topping (Optional)
– 1 tbsp toasted sesame seeds
– 1 green onion, thinly sliced
– 1/2 tsp red pepper flakes
Instructions
1. Drain the silken tofu by gently pressing it between paper towels for 30 seconds to remove excess moisture—this prevents a watery blend.
2. Scoop the avocado flesh into a high-speed blender.
3. Add the drained tofu, lime juice, olive oil, and kosher salt to the blender.
4. Blend on high for 45–60 seconds until completely smooth and creamy, scraping down the sides once halfway through.
5. Taste the blend; if desired, adjust salt by adding an extra pinch and blending for 5 seconds more.
6. Divide the blend evenly between two bowls.
7. Sprinkle each bowl with toasted sesame seeds, sliced green onion, and red pepper flakes for a crunchy, spicy finish.
8. Serve immediately or chill in the refrigerator for up to 2 hours for a firmer texture.
Whipped to silky perfection, this blend boasts a lush, mousse-like texture with a bright, tangy kick from the lime. Enjoy it as a high-protein dip with veggie sticks, spread it on toast, or dollop it over grain bowls for an instant creamy upgrade.
Whipped Sweet Potato with Cinnamon
Y’all, this whipped sweet potato situation is about to become your new holiday obsession. It’s creamy, cozy, and takes basic sweet potatoes to a whole new level of delicious. Seriously, your guests will be begging for the recipe.
Serving: 6 | Pre Time: 15 minutes | Cooking Time: 45 minutes
Ingredients
For the sweet potatoes:
– 3 pounds sweet potatoes
– 2 tablespoons unsalted butter, softened
– 1/4 cup heavy cream
– 1/4 cup packed light brown sugar
– 1 teaspoon ground cinnamon
– 1/2 teaspoon salt
For the topping:
– 1/4 cup chopped pecans
– 2 tablespoons unsalted butter, melted
– 1 tablespoon light brown sugar
Instructions
1. Preheat your oven to 400°F.
2. Scrub the 3 pounds of sweet potatoes thoroughly under cold running water.
3. Prick each sweet potato all over with a fork.
4. Place the sweet potatoes directly on the oven rack.
5. Bake for 45 minutes, or until the sweet potatoes are very tender when pierced with a fork.
6. Remove the sweet potatoes from the oven and let them cool until they are safe to handle.
7. Cut each sweet potato in half lengthwise.
8. Scoop the flesh from the skins into a large mixing bowl; discard the skins.
9. Add the 2 tablespoons of softened unsalted butter, 1/4 cup of heavy cream, 1/4 cup of packed light brown sugar, 1 teaspoon of ground cinnamon, and 1/2 teaspoon of salt to the bowl.
10. Use a hand mixer on medium-high speed to whip the mixture for 2-3 minutes, until completely smooth and fluffy. Tip: For extra fluffiness, ensure the sweet potato flesh is still warm when you whip it.
11. Transfer the whipped sweet potato mixture to a greased 8×8-inch baking dish and spread it into an even layer.
12. In a small bowl, combine the 1/4 cup of chopped pecans, 2 tablespoons of melted unsalted butter, and 1 tablespoon of light brown sugar.
13. Sprinkle the pecan mixture evenly over the top of the whipped sweet potatoes.
14. Place the baking dish back into the 400°F oven.
15. Bake for 10 minutes, or until the topping is golden brown and fragrant. Tip: Watch the topping closely during the last few minutes to prevent burning.
16. Remove the dish from the oven and let it rest for 5 minutes before serving. Tip: This resting time allows the flavors to meld and the dish to set slightly for easier scooping.
Rich and velvety, the texture is impossibly light yet decadently creamy. The warm cinnamon and brown sugar perfectly complement the natural sweetness of the potatoes, while the buttery pecan topping adds a delightful crunch. Serve it straight from the baking dish as a stunning side, or spoon it into individual ramekins for an elegant, portioned presentation.
Soft Poached Salmon with Dill Sauce
Need a showstopper dinner that feels fancy but is secretly simple? This soft-poached salmon with dill sauce delivers. Nail restaurant-quality results with minimal effort—perfect for impressing guests or treating yourself.
Serving: 4 | Pre Time: 10 minutes | Cooking Time: 15 minutes
Ingredients
For the poached salmon:
– 4 salmon fillets (6 oz each), skin-on
– 4 cups water
– 1 lemon, sliced
– 2 sprigs fresh dill
– 1 tsp salt
For the dill sauce:
– 1/2 cup plain Greek yogurt
– 1/4 cup mayonnaise
– 2 tbsp fresh dill, finely chopped
– 1 tbsp lemon juice
– 1/2 tsp garlic powder
– 1/4 tsp black pepper
Instructions
1. Combine 4 cups water, sliced lemon, 2 sprigs fresh dill, and 1 tsp salt in a large skillet.
2. Bring the mixture to a gentle simmer over medium heat—tiny bubbles should form but not boil vigorously.
3. Carefully add 4 salmon fillets to the skillet, skin-side down, ensuring they are fully submerged.
4. Poach the salmon for 8–10 minutes, until the internal temperature reaches 145°F and the flesh flakes easily with a fork.
5. Remove the salmon from the skillet using a slotted spatula and transfer to a plate to rest.
6. In a medium bowl, whisk together 1/2 cup plain Greek yogurt and 1/4 cup mayonnaise until smooth.
7. Stir in 2 tbsp finely chopped fresh dill, 1 tbsp lemon juice, 1/2 tsp garlic powder, and 1/4 tsp black pepper.
8. Chill the dill sauce in the refrigerator for 5 minutes to let the flavors meld.
9. Plate the poached salmon fillets and generously drizzle with the chilled dill sauce.
Expect a melt-in-your-mouth texture from the gently cooked salmon, balanced by the creamy, herbaceous sauce. Elevate it by serving over a bed of quinoa or with roasted asparagus for a complete meal that’s as vibrant as it is satisfying.
Blended White Bean and Garlic Spread
Transform your snack game with this creamy, garlicky white bean spread. Toss everything in a blender for a protein-packed dip that’s ready in minutes. Perfect for last-minute gatherings or a quick, healthy snack.
Serving: 6 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– For the base: 2 (15-ounce) cans white beans, drained and rinsed, 3 cloves garlic, peeled, 1/4 cup fresh lemon juice, 1/4 cup extra-virgin olive oil
– For seasoning: 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon smoked paprika
– For garnish: 1 tablespoon chopped fresh parsley, 1 tablespoon extra-virgin olive oil
Instructions
1. Drain and rinse 2 (15-ounce) cans white beans thoroughly under cold water to remove excess sodium.
2. Peel 3 cloves garlic.
3. Add the drained white beans and peeled garlic to a high-speed blender or food processor.
4. Pour in 1/4 cup fresh lemon juice and 1/4 cup extra-virgin olive oil.
5. Add 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/4 teaspoon smoked paprika.
6. Blend on high speed for 60 seconds, scraping down the sides halfway through, until completely smooth and creamy.
7. Taste and adjust seasoning if needed, but avoid over-blending to prevent a gummy texture.
8. Transfer the spread to a serving bowl.
9. Drizzle 1 tablespoon extra-virgin olive oil over the top.
10. Sprinkle 1 tablespoon chopped fresh parsley evenly across the surface.
11. Serve immediately or refrigerate for up to 3 days in an airtight container.
Get ready for a velvety, rich spread with a bold garlic punch and subtle smokiness. Slather it on crusty bread, use as a veggie dip, or thin it with a splash of water for a creamy pasta sauce—endlessly versatile.
Gentle Applesauce with Protein Powder
Grab your blender—this isn’t your grandma’s applesauce. We’re blending cozy comfort with a protein punch for a snack that fuels your day. Get ready for a creamy, dreamy bowl in minutes.
Serving: 4 | Pre Time: 5 minutes | Cooking Time: 15 minutes
Ingredients
For the applesauce base:
– 4 medium apples (like Honeycrisp or Fuji), peeled, cored, and chopped into 1-inch pieces
– 1 cup water
– 1 tablespoon lemon juice
– 1 teaspoon ground cinnamon
– ¼ teaspoon ground nutmeg
For finishing:
– 2 scoops (about ¼ cup) vanilla protein powder
– 2 tablespoons maple syrup
Instructions
1. Combine the chopped apples, 1 cup of water, 1 tablespoon of lemon juice, 1 teaspoon of cinnamon, and ¼ teaspoon of nutmeg in a medium saucepan.
2. Place the saucepan over medium-high heat and bring the mixture to a boil.
3. Once boiling, reduce the heat to low, cover the saucepan with a lid, and simmer for 15 minutes. Tip: The apples are done when they are fork-tender and easily mashable.
4. Remove the saucepan from the heat and let it cool for 5 minutes.
5. Carefully transfer the cooked apple mixture to a blender.
6. Add 2 scoops of vanilla protein powder and 2 tablespoons of maple syrup to the blender.
7. Secure the blender lid tightly and blend on high speed for 30-45 seconds, until completely smooth and creamy. Tip: For a chunkier texture, pulse the blender a few times instead of blending continuously.
8. Pour the blended applesauce into a bowl or storage container. Tip: Let it cool completely before refrigerating to prevent condensation.
This applesauce is luxuriously smooth with warm cinnamon spice and a subtle vanilla sweetness from the protein. Serve it warm as a comforting dessert or chill it for a thick, pudding-like snack straight from the fridge.
Pureed Carrot and Ginger Soup
Grab your blender—this vibrant pureed carrot and ginger soup is about to become your new cozy-season obsession. Get ready to transform humble roots into a silky, warming bowl that’s packed with flavor and ready in under an hour. Let’s make it happen.
Serving: 4 | Pre Time: 15 minutes | Cooking Time: 30 minutes
Ingredients
For the soup base:
– 1 tablespoon olive oil
– 1 medium yellow onion, chopped
– 3 cloves garlic, minced
– 1 tablespoon fresh ginger, grated
– 1 pound carrots, peeled and chopped into 1-inch pieces
– 4 cups vegetable broth
For finishing:
– 1/2 cup heavy cream
– 1 tablespoon fresh lemon juice
– Salt and black pepper
Instructions
1. Heat 1 tablespoon olive oil in a large pot over medium heat for 1 minute until shimmering.
2. Add 1 chopped yellow onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in 3 minced garlic cloves and 1 tablespoon grated ginger, cooking for 1 minute until fragrant.
4. Add 1 pound chopped carrots and 4 cups vegetable broth, bringing to a boil over high heat.
5. Reduce heat to medium-low, cover, and simmer for 25 minutes until carrots are fork-tender.
6. Carefully transfer the hot mixture to a blender, working in batches if needed, and blend on high for 2 minutes until completely smooth.
7. Return the pureed soup to the pot over low heat and stir in 1/2 cup heavy cream.
8. Add 1 tablespoon fresh lemon juice, then season with salt and black pepper, stirring to combine.
9. Ladle the soup into bowls and serve immediately.
Velvety smooth with a bright orange hue, this soup delivers a perfect balance of sweet carrot and zesty ginger. The cream adds luxurious richness, while the lemon juice provides a subtle tang that cuts through the warmth. Try topping it with a drizzle of coconut milk or crispy roasted chickpeas for extra texture and flair.
Soft Cottage Cheese and Peach Puree
Craving something creamy, fruity, and ridiculously easy? This soft cottage cheese and peach puree is your new go-to snack or light dessert. Combine fresh flavors in minutes for a treat that feels both indulgent and wholesome.
Serving: 2 | Pre Time: 10 minutes | Cooking Time: 0 minutes
Ingredients
– For the puree: 1 cup fresh peach slices (peeled), 1 tbsp honey, 1 tsp fresh lemon juice
– For assembly: 1 cup full-fat cottage cheese, 2 tbsp chopped walnuts
Instructions
1. Place 1 cup of fresh peach slices into a blender. 2. Add 1 tablespoon of honey and 1 teaspoon of fresh lemon juice to the blender. 3. Blend the mixture on high speed for 30-45 seconds until completely smooth and no chunks remain. Tip: For a silkier puree, strain it through a fine-mesh sieve after blending. 4. Spoon 1/2 cup of full-fat cottage cheese into each of two serving bowls. 5. Divide the peach puree evenly, pouring it over the cottage cheese in each bowl. 6. Sprinkle 1 tablespoon of chopped walnuts over the top of each serving.
Oozing with sweet peach flavor against the cool, creamy cottage cheese, this dish is a textural dream. The walnuts add a perfect crunchy contrast. Serve it immediately for a refreshing breakfast or chill it for 30 minutes for a more dessert-like experience.
Creamy Chia Seed Pudding with Almond Milk
Unlock your easiest breakfast hack yet—this creamy chia pudding requires zero cooking and sets overnight. Use almond milk for a dairy-free base that’s packed with protein and fiber. Grab a jar and let the fridge do the work.
Serving: 2 | Pre Time: 5 minutes | Cooking Time: 0 minutes
Ingredients
For the pudding base:
- 1/2 cup chia seeds
- 2 cups unsweetened almond milk
- 2 tbsp pure maple syrup
- 1 tsp pure vanilla extract
For serving (optional):
- Fresh berries (like strawberries or blueberries)
- 1/4 cup sliced almonds
Instructions
- Grab a medium mixing bowl or a large jar with a tight-fitting lid.
- Pour 2 cups of unsweetened almond milk into the bowl.
- Add 1/2 cup of chia seeds to the almond milk.
- Drizzle in 2 tablespoons of pure maple syrup.
- Stir in 1 teaspoon of pure vanilla extract.
- Whisk the mixture vigorously for 1 full minute to prevent clumping—this ensures a smooth texture.
- Cover the bowl with plastic wrap or seal the jar lid tightly.
- Refrigerate the pudding for at least 4 hours, or ideally overnight for 8 hours, until fully set and thickened.
- After chilling, stir the pudding once more to break up any gel-like pockets.
- Divide the pudding evenly between two serving bowls or jars.
- Top each serving with fresh berries and a sprinkle of sliced almonds, if desired.
Serve this pudding chilled for a thick, spoonable texture that’s subtly sweet from the maple syrup. The chia seeds create a delightful gel-like consistency, while the almond milk keeps it light and creamy. Try layering it with granola in a parfait glass or blending it into a smoothie bowl for a fun twist.
Summary
Here’s a fantastic collection of soft, nutritious recipes perfect for your bariatric Stage 2 journey. We hope these 18 delicious ideas inspire your meals and make recovery a little tastier. Give them a try, and let us know your favorites in the comments below! If you found this helpful, please share it on Pinterest to help others.
