If you’ve had bariatric surgery, you know how important it is to eat small, frequent meals throughout the day to keep your energy levels up and avoid feeling overly hungry. 

But finding healthy, satisfying snacks that fit into your post-op diet can be a challenge.

As someone who has gone through the weight loss surgery journey myself, I’ve discovered some tasty and nutritious bariatric snacks options that I want to share with you. 

These snacks will help keep you on track with your weight loss goals while still letting you enjoy flavorful food.

Protein-Packed Snacks

Protein is a key nutrient after bariatric surgery, as it helps preserve lean muscle mass, keeps you feeling full, and aids in healing. Here are some of my favorite protein-rich snacks:

Hard-Boiled Eggs

Hard-boiled eggs are a classic protein snack that’s easy to make ahead of time. One large egg provides 6 grams of high-quality protein and only 70 calories.

Cheese Sticks or Cubes

Cheese is another great source of protein, calcium, and vitamin D. Choose low-fat varieties like mozzarella or Swiss for the most nutrition bang for your buck.

Greek Yogurt

Greek yogurt is packed with protein and probiotics, which support digestive health. Opt for plain, non-fat varieties and add your own fruit or a drizzle of honey for sweetness.

Deli Meat Roll-Ups

Roll up a slice of turkey or ham with a piece of cheese for a quick and easy protein snack. Look for low-sodium varieties to keep your salt intake in check.

Bariatric Snacks Like Protein Chips

Protein chips in particular are a great option when you’re craving something crunchy. They come in tasty flavors like BBQ and sour cream and onion, but are much lower in carbs and fat than regular potato chips.

Low-Carb Veggie Snacks

Non-starchy vegetables are packed with vitamins, minerals, and fiber, and are very low in calories. Try these veggie-based snacks:

Sliced Cucumbers with Hummus

Hummus is made from chickpeas, which are a good source of plant-based protein and fiber. Pair it with crunchy cucumber slices for a refreshing snack.

Celery Sticks with Light Cream Cheese

Celery is very low in calories but high in fiber, making it a great vehicle for healthy dips like low-fat cream cheese.

Bell Pepper Strips with Guacamole

Bell peppers are loaded with vitamin C and other antioxidants. Dip them in guacamole for a dose of healthy fats from the avocado.

Broccoli or Cauliflower Florets with Low-Fat Ranch

Cruciferous veggies like broccoli and cauliflower are super nutritious. Pair them with a low-fat ranch dip for a satisfying crunch.

Cherry Tomatoes with Balsamic Vinegar

Tomatoes are rich in lycopene, a powerful antioxidant. Drizzle them with balsamic vinegar for a burst of flavor.

Snack Comparison

Here’s a quick comparison of a typical snack vs a bariatric-friendly option:

As you can see, the protein chips provide 5 times more protein and fewer calories than regular chips, making them a much smarter snack choice after weight loss surgery.

Meal Planning Tips

To make healthy snacking easier, I recommend doing some meal prep at the beginning of each week. Wash and cut up veggies, portion out dips and yogurt, and keep your fridge stocked with ready-to-eat proteins.

Stock Up on Shelf-Stable Snacks

It’s also a good idea to keep some shelf-stable snacks on hand for when you’re on the go, like protein bars, jerky, and nuts. Just be sure to choose products that are lower in sugar and higher in protein and fiber.

Listen to Your Body’s Hunger Cues

Remember to always listen to your body’s hunger cues and eat slowly and mindfully. Don’t snack just because you’re bored or stressed – wait until you feel physical hunger.

Focus on Protein and Produce

When choosing snacks, focus on those that provide plenty of protein and non-starchy veggies. These will give you the most nutrition and keep you feeling full and energized.

The Bottom Line

Snacking after bariatric surgery doesn’t have to be boring or bland. With a little planning and creativity, you can enjoy delicious, nutritious snacks that support your weight loss journey.

Remember to always listen to your body’s hunger cues, eat slowly and mindfully, and focus on protein and produce. Here’s to happy, healthy snacking!