Tiny Meals - Sweet Potato Tuna Melts

 

🍠 Sweet Potato Tuna Melts — A Tiny Twist on Comfort Food

I’m still walking through my bariatric real-food phase, and every week feels like a new chapter in rediscovery. The challenge now is learning how to build real meals — soft, protein-forward, and easy on my new stomach — while still finding a little spark of comfort and creativity in each bite.

Right now, I’m working with about 4 oz portions, aiming to slowly reach 8 oz (about one cup) in the next month. Every meal is a lesson in balance, patience, and portion awareness. Some days, I hit that perfect mix of flavor and fullness — and other days, I’m simply grateful for progress, not perfection.

That’s how this one came to be — my Sweet Potato Tuna Melts. It’s one of those “tiny but mighty” meals that delivers warmth, comfort, and a little bit of nostalgia, all within a few small bites.

---

Why I Love This Tiny Meal

There’s something about melted cheese, seasoned tuna, and roasted sweet potato that just feels homey. This version came together when I wanted something warm, filling, and soft-textured — but still protein-rich and mindful of portion size.

Each little round feels like its own mini meal. They’re easy to hold, chew, and digest, and they give that “real food” feeling without overdoing it. You can start with just a few — and later, as tolerance improves, stretch it into a full plate or even make them toast-style using longer slices of sweet potato.

---

🍴 Sweet Potato Tuna Melts (Tiny Meals)

Makes: 1 serving (about 3.5–4 oz total)
Prep Time: 10 min Cook Time: 10–12 min Total: 20–25 min

Ingredients

• 1 small sweet potato, sliced into rounds (each about ½–¾ oz)

• 1 (5 oz) can tuna, drained to 4 oz

• 1½ tbsp plain Greek yogurt or small-curd cottage cheese

• 1 tbsp finely minced carrot

• 1 tbsp finely minced celery

• 1 tbsp finely minced onion

• ½ slice American cheese (or a small sprinkle of shredded cheese — use your favorite)

• Seasonings to taste: salt, pepper, garlic powder, paprika, lemon pepper or Old Bay

• Optional (later stages): 1–2 thin slices of cherry tomato

---

Instructions

1. Prepare the Sweet Potato:
   Slice the sweet potato into ½–¾ oz rounds. Leave the peel on while cooking — it helps the rounds keep their shape.

2. Cook the Rounds:
   Lightly spray with oil or cooking spray.
   Air fry at 390 °F for 8–10 minutes, turning once halfway through, until tender and lightly crisped on the edges.
   (You can also bake or toaster bake due to the small size.)

3. Make the Tuna Salad:
   In a small bowl, combine the drained tuna, Greek yogurt (or cottage cheese), and minced vegetables. Season with lemon pepper or Old Bay to taste. Mix well.

4. Assemble the Melts:
   Use about 1–1½ oz of cooked sweet potato rounds as your base.
   Top each disc with a small scoop of tuna salad (about 2–3 oz total, depending on your stage).
   Add a small piece of cheese (I used ½ slice of American) or a light sprinkle of your favorite shredded cheese.

   Tip: If you’re early in recovery or sensitive to skins, peel the sweet potatoes after cooking and before eating.

5. Melt & Serve:
   Return to the air fryer (or oven/toaster oven) for 1–2 minutes, just until the cheese melts and turns slightly golden.
   For later stages, add a thin cherry tomato slice under the cheese before melting.

---

🔢 Nutrition Estimate (3.5–4 oz total)

Nutrient	Amount
Calories	≈ 150 kcal
Protein	≈ 16 g
Carbohydrates	≈ 7 g
Fat	≈ 5 g
Fiber	≈ 1.5 g
Sodium	≈ 370 mg

---

💡 Bariatric Real Food Note

This recipe is portioned for one — perfect for early real-food stages.
As your tolerance and needs increase, you can make a few extra rounds or slice the sweet potato lengthwise to create toast-style bases for larger “melts.”
It’s a natural way to grow your portions while keeping the focus on protein and balance.

---

A Little Reflection

When I first imagined “tiny meals,” I thought I’d feel deprived — but it’s the opposite.
I’ve discovered that food, even in its smallest form, can still be satisfying, meaningful, and full of grace.

Each meal is a reminder that healing takes patience — and that even small bites can hold big progress.
One round, one melt, one mindful moment at a time.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise