High-Protein Potato Recipes: 6 Filling Meals With 30 g+ Protein
Potatoes are one of the most filling foods per calorie and cost almost nothing. On their own they have little protein – combine them right and every meal reaches 30 g+.
Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.
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- Potatoes with herb quark – the German classic: 400 g boiled potatoes, 250 g low-fat quark with chives, garlic, linseed oil. About 33 g protein.
- Loaded jacket potato – a big baked potato filled with tuna, sweetcorn and a skyr dressing. About 35 g.
- Potato-egg pan – sliced potatoes, onions, 3 eggs, 50 g turkey ham. About 32 g.
- Salmon tray bake – potato wedges, green beans and a salmon fillet on one tray, 25 minutes at 200 °C. About 35 g.
- Shepherd's pie light – lean mince with vegetables under mashed potato made with milk and quark. About 38 g.
- Air fryer potato and chicken – potato cubes and chicken pieces with paprika, 20 minutes. About 40 g. More: air fryer recipes.
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Why potatoes work for fat loss
- Around 70–80 kcal per 100 g boiled, but very filling.
- Cooled and reheated potatoes contain more resistant starch – good for meal prep.
- Fries and chips are a different story; the calories come from the fat.
More: cheap high-protein foods · high-protein casseroles · low-calorie meals. How much you need per day: free Protein Calculator.
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Protein and calorie values are approximate and depend on brand and portion. With allergies or medical conditions, check with a doctor or dietitian.
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