Whether you’re just starting your post-bariatric journey or aiming to live a healthier lifestyle, learning to make smarter food swaps is a brilliant way to enjoy the dishes you love without compromising your goals.
Let’s be clear: this isn’t a temporary diet. After weight loss surgery, the focus shifts from restriction to long-term healthy living, all while still enjoying food! With a little creativity, you can tweak your favourite meals to support your new lifestyle and still enjoy every bite. Here are some healthy substitutes that work well in kitchens.
Smarter Swaps for Creamy or Fatty Ingredients
After bariatric surgery, we recommend reducing high-fat cream-based ingredients. These alternatives cut the fat without cutting flavour:
Sour cream or cream cheese → Plain Greek yoghurt or cottage cheese
Perfect for savoury dishes, dips, or baked potatoes. Choose low-fat, higher-protein options where possible.
Mayonnaise → Mashed avocado, Greek yoghurt, hummus, or pesto
Adds richness and moisture with extra nutrients and less fat.
Salad dressings → Fat-free vinaigrettes, salsa, or homemade dressing
Try mixing Greek yoghurt with a drizzle of olive oil, lemon juice, and a sprinkle of herbs or mustard for a light, tasty dressing.
Margarine or butter → Olive oil or avocado oil purée
Choosing lower saturated fat options can make a difference when it comes to the quality of the food and nutritional content.
Creamy marinades → Balsamic vinegar, apple cider vinegar, or vegetable stock
These lighter liquids still add plenty of flavour without heavy oils or cream.
Lighten Up Your Carbs
Reducing refined carbohydrates is often a key part of post-bariatric nutrition. These swaps help lower your intake while still filling your plate with satisfying texture and flavour:
Bread or wraps → Lettuce or spinach
Great for sandwiches, burgers, or wraps—light, crunchy, and carb-free.
Pasta → Courgette ribbons, spaghetti squash, or lentil/spinach pasta
Courgette can be spiralised or peeled into ribbons and lightly cooked.
Rice → Cauliflower ‘rice’
Just blitz raw cauliflower in a food processor and steam or sauté. Light and fluffy!
Potatoes → Mashed cauliflower
Steam, mash, season, and serve—great with roast dinners or cottage pie.
Flour → Tinned black beans (for baking)
It sounds odd, but they work well in brownies and dense cakes. High in fibre and protein. Trust us!
Sugar → Natural sweeteners like Stevia leaf
Choose options that are suitable for cooking or baking. Make sure to use sweeteners sparingly and check labels.
Pancakes → Protein powder, egg, and flour mix
Mix 1–2 scoops of your favourite protein powder with an egg and a teaspoon of cornflour. Serve with sugar-free syrup or fruit compote.
Why These Swaps Matter
You may be surprised to find that these healthier versions of your favourite recipes taste just as good, if not better, once your taste buds adjust to less sugar and processed ingredients.
More importantly, they help you:
- Support your post-operative nutrition goals
- Maintain steady weight loss
- Keep energy levels balanced
- Feel fuller for longer thanks to higher protein and fibre
Remember, your bariatric journey isn’t about cutting out all the things you love—it’s about learning how to love them in a new, healthier way.
Give some of these healthy swaps a try this week. You might just discover a new favourite! If you’re unsure what substitutions work best for your stage of recovery, consult Phoenix Health dietitian. We’re here to support you every step of the way, because a healthy lifestyle should always be full of flavour.
Medically Reviewed by Lujain Alhassan, BSc, ANutr
Registered Associate Nutritionist and Bariatric Nutrition
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