Finding a meal that’s both comforting and nutritious after bariatric surgery can be tricky. You want something soft, satisfying, and full of healing nutrients—but not another bland shake. That’s exactly where this Bariatric Seed Recipe comes in.
This creamy chia-and-flax pudding is rich in fiber, protein, and healthy fats that help you feel full and energized without overloading your stomach. It’s simple to make, affordable, and perfect for anyone who wants to nourish their body while staying on track with recovery goals.
If you’ve heard about the Bariatric Seed Ritual trending on TikTok, think of this recipe as its cozy cousin. The ritual is a drinkable morning mix, while this recipe turns those same powerful seeds into a spoonable pudding you’ll actually crave.
👉 Want the drinkable version instead? Check out the Bariatric Seed Ritual for the hydration-boosting morning mix.
Table of Contents
📋 Printable Recipe
Ready to make it? Here’s the full printable recipe for your creamy bariatric seed pudding:
Bariatric Seed Recipe – Nourishing Your Journey to Lasting Fullness
Ingredients
- 1 tbsp chia seeds
- 1 tbsp ground flaxseeds
- 1 tbsp pumpkin seeds raw or lightly roasted
- 1 tbsp sunflower seeds
- 1 tsp unsweetened coconut optional
- 1/2 cup unsweetened Greek yogurt or plant-based alternative
- Dash of cinnamon or vanilla extract
- Liquid stevia or monk fruit optional sweetener
Method
- In a bowl, combine chia seeds, ground flaxseeds, pumpkin seeds, sunflower seeds, and coconut (if using).
- Add unsweetened Greek yogurt or a plant-based alternative.
- Sprinkle with cinnamon or a dash of vanilla extract.
- Sweeten to taste with liquid stevia or monk fruit (optional).
- Stir until everything is well mixed and evenly coated.
- Let sit for 5–10 minutes to allow the seeds to absorb moisture and thicken.
- Enjoy immediately or refrigerate for later.
Nutrition
Notes
- Perfect for post-bariatric recovery: high in fiber, protein-rich, and very filling.
- Can be prepped in advance and stored in the fridge for up to 2 days.
- For a creamier texture, add a splash of plant-based milk or more yogurt as desired.
Private Notes
Tried this recipe?
Let us know how it was!💚 Why You’ll Love This Creamy Pudding
- High satiety, low effort: Chia and flax absorb liquid, forming a soft gel that keeps you full and satisfied.
- Gentle on your stomach: Perfect for post-op digestion—no harsh fibers or dense textures.
- Customizable: Add cocoa, cinnamon, or fruit for endless variations.
- Meal-prep friendly: Make a few jars in advance and enjoy all week.
- Budget-friendly: Just a handful of pantry seeds creates a nutrient-rich powerhouse.
It’s your go-to comfort snack—rich enough to replace dessert, yet healthy enough for breakfast.
🛒 Ingredients You’ll Need
You only need a few simple ingredients, most of which you may already have in your dorm or pantry:
- 1 tbsp chia seeds
- 1 tbsp ground flaxseeds
- 1 tbsp pumpkin seeds (raw or lightly roasted)
- 1 tbsp sunflower seeds
- 1 tsp unsweetened shredded coconut (optional)
- ½ cup unsweetened Greek yogurt or plant-based alternative
- Dash of cinnamon or vanilla extract
- Liquid stevia or monk-fruit sweetener (optional)
💡 Pro tip: Choose ground flaxseeds over whole ones—your body absorbs more nutrients that way.
👩🍳 How to Make Your Bariatric Seed Mix
- In a small bowl, combine chia seeds, ground flax, pumpkin, and sunflower seeds.
- Add Greek yogurt (or plant-based yogurt) and stir until everything is evenly coated.
- Sprinkle in cinnamon or a drop of vanilla for flavor.
- Add your preferred sweetener and mix again.
- Let it sit for 5–10 minutes so the seeds can absorb moisture and thicken.
- Serve immediately for a creamy texture, or chill for later.
💬 Storage tip: You can prepare up to four jars at once and refrigerate them for three days of grab-and-go snacks.
🍫 Flavor Ideas & Variations
Don’t be afraid to get creative! This recipe is endlessly adaptable. Here are a few delicious ideas to keep it exciting:
1. Chocolate Power Bowl
Add 1 tsp unsweetened cocoa powder and a splash of almond milk. Top with a few dark-chocolate shavings (optional but heavenly).
2. Vanilla Berry Bliss
Mix in vanilla extract and top with a few mashed raspberries or strawberries. The natural sweetness pairs beautifully with the nutty seeds.
3. Tropical Vibes
Add shredded coconut, a few drops of pineapple juice, and diced mango. It’s like a mini vacation in a bowl.
4. Protein Boost
Stir in half a scoop of vanilla or chocolate protein powder for extra recovery support.
5. Warm Comfort Version
Microwave the pudding for 20 seconds before eating—it becomes soft, warm, and extra cozy for cooler mornings.
This versatility makes it perfect for anyone adjusting to a new post-op diet without giving up flavor or fun.
💪 Nutritional Benefits (No Chart Needed!)
Every spoonful of this pudding works quietly to support your body’s healing and energy. Here’s why:
- Chia Seeds: High in omega-3s and soluble fiber that help regulate blood sugar, improve fullness, and reduce inflammation.
- Flaxseeds: Excellent for digestion, hormonal balance, and keeping you regular—especially important after surgery.
- Pumpkin Seeds: Deliver magnesium, iron, and plant-based protein for muscle recovery and mood balance.
- Sunflower Seeds: Provide zinc and vitamin E for immune and skin health.
Together, these seeds create a nutrient synergy that makes your post-op diet more balanced and satisfying. You’ll feel nourished, light, and full—without the crash or cravings that come with sugary snacks.
🧊 Storage & Meal-Prep Tips
This pudding keeps beautifully in the fridge for up to three days. Store it in small jars or containers with lids for easy portion control.
- For a thicker texture: Add more chia or less liquid.
- For a creamier feel: Mix in extra yogurt or a splash of almond milk before serving.
- On the go: Grab a jar, a spoon, and you’ve got a portable, bariatric-friendly breakfast!
It’s a time-saver and money-saver—especially for students balancing classes, recovery, and wellness goals.
🧠 Don’t Forget Your Bariatric Vitamins
Even though this seed pudding is packed with nutrients, supplements are still key for complete recovery.
👉 Read our full guide on Bariatric Vitamins to learn which ones truly make a difference and how to build a consistent routine.
Seeds support your base nutrition—vitamins ensure you stay strong and energized long-term.
🙋♀️ Frequently Asked Questions
Can I eat this right after surgery?
Yes, as long as your doctor or dietitian approves soft foods. Grind the seeds if needed for easier digestion.
Can I make it dairy-free?
Absolutely! Use a plant-based yogurt made from almond, soy, or coconut milk.
Can I add protein powder?
Yes—just reduce the yogurt slightly so it doesn’t get too thick.
What’s the difference between this and the Bariatric Seed Ritual?
This recipe is a pudding or snack. The ritual is a drinkable morning mix made with water or juice for hydration and gut reset. Try both!
How many calories does it have?
Roughly 150–180 calories per serving, with about 13 g protein, 11 g carbs, and 16 g healthy fats—great balance for lasting fullness.
Can I prep it for the week?
Yes. Make 3–4 jars ahead and store in the fridge for up to three days. Shake or stir before eating.
🌟 Final Thoughts + Try This Next
The Bariatric Seed Recipe isn’t just a snack—it’s a comforting ritual for your recovery journey. Each bite helps your body heal, fuels your energy, and keeps your mood steady throughout the day.
Whether you’re fresh from surgery or simply trying to eat better, this pudding delivers gentle nourishment without sacrificing flavor.
✨ Try this next:
- Bariatric Seed Ritual – for a refreshing morning drink version.
- Peanut Butter Overnight Oats Recipe – another easy, protein-packed student favorite.
Ready to make your own? Scroll down for the printable recipe card and start your post-op journey to lasting fullness today. 🌱
Yumm🤩
Honestly, this recipe helped me stay on track without feeling deprived. Thank you for making healthy eating so enjoyable!
Thank you for sharing this! It’s great to finally find a healthy recipe that actually tastes good and supports my journey.