A Fast, High-Protein Meal That Does Not Feel Like Diet Food
Chicken and broccoli stir fry is one of the most practical post-sleeve meals there is. It is fast to make, high in protein, relatively low in calories, and – crucially – does not feel like diet food in the way that some bariatric-friendly recipes do. The combination of tender chicken with well-cooked broccoli in a savoury sauce is satisfying in a way that holds up across months and years of eating it, which is what you want from a regular weeknight meal.
The key post-sleeve adjustment is portion size and vegetable preparation. Broccoli that is too crunchy can be difficult in the early months – cooking it until genuinely tender rather than just brightened makes it significantly more comfortable to eat.
Ingredients (serves 4 small bariatric portions)
400g chicken breast, sliced thinly against the grain
300g broccoli, cut into small florets
2 cloves garlic, minced
1 tsp fresh ginger, grated
2 tbsp soy sauce (low sodium)
1 tbsp oyster sauce
1 tsp sesame oil
1 tsp cornflour mixed with 2 tbsp cold water
small amount of neutral oil for cooking
optional: pinch of chili flakes
Method
1. Combine the soy sauce, oyster sauce, sesame oil, and cornflour mixture in a small bowl. Set aside.
2. Steam or blanch the broccoli florets for 3-4 minutes until tender (not just bright green – genuinely soft). Drain and set aside.
3. Heat oil in a wok or large frying pan over high heat. Add the chicken in a single layer and cook without stirring for 2 minutes, then toss and cook for a further 2-3 minutes until cooked through. Remove from pan.
4. Add a little more oil if needed. Add garlic and ginger and stir for 30 seconds.
5. Return the chicken to the pan with the broccoli. Add the sauce and toss to coat everything evenly.
6. Cook for 1-2 minutes until the sauce thickens. Serve immediately.
Bariatric Serving Notes
Slice the chicken as thinly as possible before cooking – this makes it easier to eat in small bites without feeling like each mouthful requires significant effort. The sauce prevents the chicken from feeling dry. In the early months, cut your portion to 3-4 tablespoons of the combined mix. As capacity increases, a normal small bowl is a complete meal.
Rice or noodles can be added for those further along in recovery who want a more substantial meal. Keep the protein component the priority – fill the bowl with chicken and broccoli first, then add a small amount of carbohydrate alongside if there is room.
Sources
BOMSS – Guidelines on the peri-operative nutritional management of bariatric patients
NHS – Eating well after bariatric surgery
About this content
This blog is written by James and Kirsten, a couple from the UK who had gastric sleeve surgery together in March 2024.
We started this blog because we couldn't find any sources of content that details before surgery, the surgery and then life post surgery - so we decided to write one ourselves.
Everything on this site is based on our own experience and the research we have done along the way. It is not medical advice. Gastric sleeve surgery is a serious procedure and every patient's journey is different. Please always consult your own bariatric team or GP before making any decisions about your health or treatment.
Some posts on this site may contain featured or sponsored content, or affiliate links. Where this is the case, it will always be clearly stated at the top of the article. Our opinions are always our own.
Publish Date: 17 July 2024 | Last Reviewed: 6 June 2026 | Next Planned Review: 6 December 2027