Can I bake this in the oven instead of using a microwave?

Yes! Spread the seed mixture on a baking sheet and bake at 325°F for 10-12 minutes, stirring once halfway through.

Is this okay for early post-op bariatric stages?

Always follow your surgeon's guidelines, but this is usually best introduced during the soft foods or maintenance stage.

Can I leave out one of the seeds?

Absolutely. You can omit or swap any seed based on what you tolerate or prefer.

How spicy is this Bariatric Seed Recipe?

It's mildly spicy, but you can adjust the chili powder to your liking.

Do I have to use nutritional yeast?

Not at all. It adds flavor and nutrients, but you can skip it or use a favorite seasoning blend instead.

Can I add this to other meals?

Yes! It's fantastic over salads, soups, eggs, yogurt, and even mixed into veggie dishes.

What's the best way to measure a portion?

A quarter-cup is a great bariatric-friendly snack portion. You can also use small snack containers or pre-portion into zip bags to make it grab-and-go.

Easy Bariatric Seed Recipe for Weight Loss

Description

This bariatric seed recipe is a crunchy, savory, nutrient-packed blend of seeds and spices, designed to support weight loss and satiety for post-bariatric and clean eating lifestyles. It’s rich in fiber, protein, and healthy fats to help keep you full, energized, and on track.

Ingredients

Units Scale

2 tablespoons chia seeds
2 tablespoons flaxseeds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1 tablespoon olive oil
1/4 teaspoon red chili powder (adjust to taste)
1/4 teaspoon sea salt (or to taste)
1 tablespoon nutritional yeast (added after roasting)

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Instructions

Combine the seeds. In a microwave-safe bowl, add 2 tablespoons chia seeds, 2 tablespoons flaxseeds, 1/4 cup pumpkin seeds, and 1/4 cup sunflower seeds. These form the high-fiber, protein-packed base of the recipe.
Season the mixture. Drizzle 1 tablespoon olive oil over the seeds. Add 1/4 teaspoon red chili powder and 1/4 teaspoon sea salt (adjust to taste). Stir well to evenly coat all the seeds with oil and seasoning.
Microwave to roast. Place the bowl in the microwave and heat on medium power for 2 minutes. Carefully remove, stir the seeds, then microwave for another 2 minutes. Watch closely to prevent burning.
Cool and finish. Let the seed mix cool for about 5 minutes. Once slightly cooled, add 1 tablespoon nutritional yeast and stir thoroughly. This adds a savory, cheesy flavor and boosts the nutrient content.
Store for later. Transfer the cooled mix to an airtight jar or container. Keep it at room temperature for up to 2 weeks, or freeze for longer shelf life.

Notes

Stir halfway during microwaving to prevent burning and ensure even roasting.
Let the mix cool completely before transferring to a container; this helps keep it crunchy and fresh.
You can swap or skip any of the seeds based on your dietary needs or preferences.
Add nutritional yeast only after the mix has cooled slightly to preserve its B-vitamin content and cheesy flavor.
For an oven version, bake the seed mix at 325°F for 10–12 minutes, stirring once halfway through.
If you’re sensitive to spice, reduce or omit the red chili powder and try using garlic powder instead.
This mix is also great sprinkled on soups, salads, or even blended into savory protein shakes for a nutrient boost.

Nutrition

Serving Size: 1/4 cup
Calories: 150 kcal
Sodium: 100mg
Fat: 12g
Carbohydrates: 5g
Fiber: 4g
Protein: 5g
Cholesterol: 0mg