Ground Beef Zucchini Sweet Potato Skillet (Bariatric-Friendly)

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Description

This Ground Beef Zucchini Sweet Potato Skillet is a one-pan, nutrient-packed dish perfect for bariatric-friendly meals. It combines lean ground beef with naturally sweet cubes of sweet potato, tender zucchini, onion, and spices to create a hearty, balanced dish. High in protein, fiber, and vitamins, this skillet meal is light yet satisfying—ideal for portion-controlled eating and busy weeknights.

Ingredients For Ground Beef Zucchini Sweet Potato Skillet (Bariatric-Friendly)

  • 1 lb (450 g) lean ground beef (90% lean or higher)

  • 2 medium zucchini, diced

  • 2 small/medium sweet potatoes, peeled and diced (about 2 cups)

  • 1 medium onion, diced

  • 2 cloves garlic, minced

  • 1 tbsp olive oil (or avocado oil)

  • ½ tsp smoked paprika

  • ½ tsp cumin

  • ½ tsp dried oregano

  • ½ tsp black pepper

  • ½ tsp salt (adjust to taste)

  • ¼ tsp chili flakes (optional, for spice)

  • 2 tbsp fresh parsley or cilantro, chopped (for garnish)

  • 2–3 tbsp low-sodium chicken or beef broth (optional, if skillet gets too dry)

Instructions

  1. Cook sweet potatoes – Heat olive oil in a large nonstick skillet over medium heat. Add sweet potatoes and cook for 7–8 minutes, stirring occasionally, until slightly softened.

  2. Brown beef – Push sweet potatoes to one side of the skillet. Add ground beef and onion. Cook until beef is browned and onion is soft (about 5–6 minutes). Drain excess fat if needed.

  3. Add zucchini & seasoning – Stir in garlic, zucchini, paprika, cumin, oregano, salt, and pepper. Cook for another 6–8 minutes until zucchini is tender and sweet potatoes are cooked through.

  4. Moisten if needed – If mixture feels dry, add a splash of broth to loosen.

  5. Finish & serve – Sprinkle with fresh parsley or cilantro and serve warm.

Notes

  • For bariatric portions, serve about ½ to ¾ cup per meal.

  • You can substitute ground turkey or chicken instead of beef for leaner protein.

  • Dice sweet potatoes small (½-inch cubes) so they cook quickly and evenly.

  • Store leftovers in an airtight container in the fridge for up to 4 days; reheats well.

Tips

  • Use a nonstick skillet to reduce added fats.

  • Cook sweet potatoes first to ensure they soften without overcooking the zucchini.

  • Add a sprinkle of reduced-fat cheese for extra protein if desired.

  • Make it a meal prep dish by portioning into containers for the week.

Servings

  • Makes 4 servings (about 1 cup per serving).

  • Bariatric portion: ½–¾ cup per serving, depending on stage.

Nutritional Info (per 1 cup serving, approx.)

  • Calories: 280

  • Protein: 21 g

  • Carbohydrates: 18 g

  • Dietary Fiber: 4 g

  • Sugars: 5 g

  • Fat: 12 g

  • Saturated Fat: 4 g

  • Sodium: 310 mg

(Values may vary slightly depending on ingredient brands.)

Benefits

  • Bariatric-friendly: High protein, portion-controlled, and nutrient-dense.

  • Balanced nutrition: Sweet potatoes provide complex carbs and fiber, zucchini adds vitamins, and beef supplies protein.

  • One-pan meal: Quick cleanup and meal-prep friendly.

  • Satiety: Keeps you full without being heavy, supporting weight management.

Q&A

Q: Can I freeze this dish?
A: Yes, it freezes well for up to 2 months. Reheat in a skillet for best texture.

Q: Can I make it vegetarian?
A: Absolutely! Substitute ground beef with plant-based crumbles or black beans for protein.

Q: Is it suitable for early bariatric post-op?
A: It’s best for the soft foods stage and beyond—not immediate post-op. Make sure to dice vegetables finely and chew thoroughly.

Q: Can I add more veggies?
A: Yes! Bell peppers, mushrooms, or spinach work beautifully in this skillet.

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