After bariatric surgery, maintaining a balanced and nutritious diet is key to supporting your recovery and long-term health. Yoghurt bowls are an excellent choice for bariatric patients, providing a quick, easy, and nutrient-dense meal option. Not only are they delicious, but they are also highly versatile and can be tailored to meet your dietary needs. In this blog, we’ll show you how to build the perfect yoghurt bowl and explore the many ways it can support your health post-surgery.
Why Yoghurt Bowls are Ideal for Bariatric Patients
Yoghurt bowls are naturally a no-cook meal, making them quick and easy to prepare. They are perfect for busy mornings or when you’re short on time, and can be assembled in just a few minutes. Plus, they are highly adaptable and can be customised to suit your taste preferences and nutritional needs.
For bariatric patients, yoghurt bowls can help:
- Increase protein intake: Protein is essential for healing and maintaining muscle mass after surgery. Greek yoghurt, in particular, is rich in protein.
- Support digestion: The probiotics in yoghurt can help maintain gut health.
- Provide a satisfying, low-calorie meal: With the right toppings, yoghurt bowls can be filling without being high in calories.
How to Build the Perfect Yoghurt Bowl
Creating a nutritious and delicious yoghurt bowl is easy. Follow these simple steps for a balanced meal that aligns with your post-surgery needs:
Step 1: Start with Plain Yoghurt
Begin with 2-4 dessert spoons plain yoghurt in a bowl.
- Greek yoghurt is an excellent choice for bariatric patients because it’s high in protein and low in sugar.
- Coconut yoghurt or kefir are also great alternatives.
Extra Protein Tip: To increase your protein intake, add 1–2 scoops of flavourless protein powder (collagen protein is a popular choice). This will help boost your protein without altering the flavour.
Step 2: Add Flavouring (Optional)
If you find plain yoghurt too bland, add a natural flavour boost:
- Honey or maple syrup (a drizzle)
- A sprinkle of cinnamon or nutmeg
- Protein powder
- PB Fit powder
- Vanilla extract
These options can make your yoghurt bowl more exciting without compromising its health benefits.
Step 3: Add Healthy Toppings
Toppings are the fun part, and there are endless options to choose from. Here are some healthy and bariatric-friendly toppings to add texture and flavour to your yoghurt bowl:
- Fresh Fruit: Strawberries, blueberries, raspberries, or mango chunks
- Frozen Fruit: Frozen berries or a mix of tropical fruits
- Nuts: Almonds, cashews, walnuts, or macadamia nuts
- Seeds: Sunflower seeds, chia seeds, pumpkin seeds, or hemp hearts
- Nut Butters: Peanut butter, almond butter, or sunflower butter (for added healthy fats)
- Coconut Flakes: Unsweetened shredded coconut or coconut chips
- Cacao Nibs: A great option for those who like the taste of chocolate without the sugar
- Homemade of Store-Bought Jam: low sugar variety, chia seeds cooked in frozen fruit with a drizzle of honey is a great homemade jam
- Homemade or Store-Bought Granola: A good source of fibre (look for a low-sugar option if buying ready-made)
Yoghurt Bowl Variations for Bariatric Patients
Here are a few easy-to-make yoghurt bowl ideas that are perfect for your post-surgery nutritional needs:
Banana and Peanut Butter Overnight Oats
- Ingredients: 1 banana, 50g porridge oats, ¼ tsp ground cinnamon, 1 tbsp maple syrup, 300ml milk of your choice, 2 tbsp peanut or almond butter, 2-4 tbsp natural yoghurt
- Method: Mash 1 banana in a bowl, then stir in the oats, cinnamon, maple syrup, milk, and peanut butter. Cover and chill overnight. The next morning, top with a dollop of yoghurt and a sprinkle of chopped almonds.
Cinnamon Baked Apple Yoghurt Bowl
- Ingredients: 1 sweet apple (peeled, cored, and diced), 1 ½ tbsp honey (optional), 1 tbsp golden raisins, ¼ tsp cinnamon, pinch of nutmeg, 100g Greek yoghurt, 4 tbsp chopped walnuts or pecans
- Method: Cook the apple, raisins, and spices in a pot with a splash of water for 16–18 minutes until soft. Cool slightly, then top your Greek yoghurt with the apple mixture and sprinkle with chopped nuts.
Frozen Fruit Yoghurt Bowl
- Ingredients: 100g frozen mixed berries, 100g Greek yoghurt, ½ tbsp honey or agave syrup
- Method: Blend the frozen berries, Greek yoghurt, and honey/agave syrup in a food processor for 20 seconds until smooth and ice-cream-like. Serve immediately for a refreshing treat.
Make-Ahead Yoghurt Bowls
If you’re short on time in the morning, try preparing your yoghurt bowls the night before. Simply assemble your bowl without toppings, and store it in the fridge overnight. Add the toppings in the morning for a quick and easy breakfast.
Yoghurt bowls are an incredibly healthy, easy, and nutritious option for bariatric patients. They are versatile, can be tailored to suit your preferences, and are packed with protein, fibre, and healthy fats. By combining plain yoghurt with a variety of tasty toppings, you can create a delicious meal that will support your recovery, keep you feeling full, and help you stay on track with your nutritional goals.
If you’re ever in doubt or need guidance on portion sizes or ingredients, don’t hesitate to reach out to Dilek, our expert dietitian at Bariatrics and Beyond. We’re here to support you every step of the way.
