I’ll be honest—this bariatric seed recipe for weight loss was never part of my plan. I stumbled onto it when my sister started her weight loss journey, and now it’s a staple in our house. Sunflower seeds, pumpkin seeds, chia seeds… just a pinch of sea salt and garlic powder, and you’ve got what my kids call “mom’s magic sprinkle.” It’s crunchy, nutty, and somehow makes everything taste better—yogurt, salads, even scrambled eggs.
The first time I made it, I over-toasted the pumpkin seeds by accident. But that golden, almost caramelized flavor? Absolutely divine. Now I toast the big seeds first, then add the tiny chia at the very end. The kitchen fills with this warm, earthy aroma that makes everyone wander in, asking, “What’s cooking?” Little do they know, it’s just a simple mix that fuels energy, boosts fat burning, and keeps you full.
Table of Contents
Bariatric Seed Recipe Ingredients
When it comes to the perfect bariatric seed recipe, it’s all about balance—protein, healthy fats, and flavor that makes you want to sprinkle it on everything. Here’s what you’ll need:
Best Seeds for Fat Burning (Chia, Pumpkin, Sunflower)
- Pumpkin seeds – High in protein and magnesium, they help keep you satisfied.
- Sunflower seeds – Packed with vitamin E and healthy fats for long-lasting energy.
- Chia seeds – Fiber-rich little powerhouses that help control hunger.
Seasoning Ideas to Keep It Tasty & Healthy
- Sea salt – Brings out the nutty flavor of the seeds.
- Garlic powder – Adds a savory kick without extra calories.
- Optional: Paprika for smokiness or cinnamon for a sweet twist.
Tip from my kitchen: toast the pumpkin and sunflower seeds first, then stir in the chia seeds right at the end to keep them from burning. That’s how you get that irresistible roasted flavor without any bitterness.
Step-by-Step Instructions for the Bariatric Seed Mix
Making this bariatric seed recipe is so quick, you’ll have it ready before your tea kettle even whistles.
How to Toast Seeds for Maximum Flavor
- Heat a skillet over medium heat—no oil needed.
- Add pumpkin seeds first and toast for 3–4 minutes, stirring often. You’ll see them puff slightly and smell that nutty aroma.
- Add sunflower seeds and toast for another 2–3 minutes. They’ll turn lightly golden.
- Sprinkle in garlic powder and sea salt, stirring so every seed gets coated.
Mixing & Storing Your Bariatric Seed Blend
- Turn off the heat and stir in the chia seeds last. They’re tiny and toast in seconds.
- Cool completely before transferring to an airtight jar—this keeps them crunchy.
- Store at room temperature for up to two weeks, or in the fridge for longer freshness.
Clara’s tip: if you hear a gentle crackle while toasting, you’re doing it right—it means the seeds are releasing their natural oils and flavor.
Tips and Variations for Your Bariatric Seed Recipe
The beauty of this bariatric seed recipe is how flexible it is. You can keep it classic or change it up depending on your mood—or what’s in your pantry.
Sweet vs. Savory Bariatric Seed Mix Options
- Savory – Stick with garlic powder, paprika, or even a pinch of cayenne for gentle heat.
- Sweet – Swap garlic for cinnamon and a drizzle of sugar-free maple syrup before toasting. Perfect for topping yogurt or oatmeal.
Creative Ways to Use Your Seed Mix Every Day
- Sprinkle on salads for extra crunch and nutrition.
- Top soups or stews right before serving for a toasty kick.
- Mix into yogurt or cottage cheese for a filling breakfast.
- Use as a breadcrumb alternative for coating chicken or fish before baking.
Clara’s tip: make a double batch if your family’s like mine—this mix disappears faster than cookies!
bariatric seed recipe for weight loss
Portion first, flavor second. Keep this bariatric seed recipe for weight loss to 1 tablespoon per serving—about 50–60 calories depending on brands. Pre-portion a week’s worth into tiny jars or snack bags so it’s grab-and-go and trackable. Keep it oil-free and season lightly. Choose cinnamon for sweet bowls, or smoked paprika for savory. Skip sweeteners; use lemon zest or a drop of vanilla for lift without extra calories.
Pair your spoonful with protein and produce to stay full longer. Think Greek yogurt and berries, cottage cheese with cucumber, or a big salad with lean chicken. Sprinkle the mix as a topping, not a handful. It adds crunch and nutrients without turning into a calorie-dense snack. You can even swap it for croutons on salads for a smarter crunch.
Timing helps. Use a serving at breakfast to start satisfied, pre-workout for steady energy, or mid-afternoon when cravings hit. If late-night nibbling is your weak spot, portion it into a tiny ramekin and sit at the table—no couch munching. Small, planned servings turn this bariatric seed recipe for weight loss into a daily, waist-friendly win.
Print
Bariatric Seed Recipe
- Total Time: 12 minutes
- Yield: 12 tablespoons 1x
Description
A quick 3-seed mix—pumpkin, sunflower, and chia—lightly toasted with sea salt and garlic for protein-packed crunch you can sprinkle on everything.
Ingredients
1 cup pumpkin seeds (pepitas)
1 cup sunflower seeds
3 tablespoons chia seeds
1 teaspoon sea salt
1 teaspoon garlic powder
Optional: 1/2 teaspoon smoked paprika or 1/2 teaspoon cinnamon
Instructions
Heat a large dry skillet over medium heat.
Add pumpkin seeds; toast 3–4 minutes, stirring often, until nutty and slightly puffed.
Stir in sunflower seeds; toast 2–3 minutes until lightly golden.
Season with sea salt and garlic powder (plus paprika or cinnamon if using); toss to coat.
Turn off heat and stir in chia seeds. They toast in seconds.
Cool completely, then store in an airtight jar at room temperature for up to 2 weeks (refrigerate for longer).
Notes
Toast larger seeds first; add chia at the end to prevent burning.
For sweeter bowls, use cinnamon and skip garlic; for savory salads, keep the garlic and add a pinch of cayenne.
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Category: Snack
- Method: Toasting
- Cuisine: Healthy
Nutrition
- Serving Size: 1 tablespoon
- Calories: 55
- Sugar: 0.2g
- Sodium: 100mg
- Fat: 4.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 2g
- Cholesterol: 0mg
Bariatric Seed Recipe FAQs
What is the bariatric seed recipe?
The bariatric seed recipe is a mix of seeds—like pumpkin, sunflower, and chia—seasoned and lightly toasted to boost protein, healthy fats, and flavor. It’s perfect for weight loss and bariatric-friendly diets.
Which seed is best for fat burning?
Chia seeds are often praised for fat burning because they’re high in fiber and help control hunger. Pumpkin and sunflower seeds also support metabolism and energy levels.
How to prepare seed mix for weight loss?
Toast pumpkin and sunflower seeds first, then add chia seeds at the end. Season with sea salt or spices, cool, and store in an airtight container.
What is the fat burning seed?
While no seed magically burns fat, chia seeds are popular for their high fiber content, which helps keep you full. Combining them with other seeds creates a nutrient-dense snack.
Conclusion – Enjoy Your Healthy Crunch Anytime
This bariatric seed drink recipe has become my go-to for adding both flavor and nutrition to everyday meals. It’s quick to make, endlessly versatile, and packed with the protein, healthy fats, and fiber your body needs—whether you’re on a bariatric journey or simply looking for healthier snack options. Keep a jar handy, and you’ll always have a tasty way to boost your meals.
Boost your healthy eating plan with nutritious seed recipes and practical meal prep tips tailored for bariatric-friendly cooking.
Lightened up, but never short on flavor! Tag me if you try it—I cheer for every kitchen win!
