High-Protein Sweet Potato Recipes: 6 Complete Meals With 30–46 g Protein
Sweet potatoes are filling, cheap and easy to prep, but a medium one brings only about 3–4 g protein. Pair them with the right protein and every plate reaches 30 g or more. Here are 6 complete recipes with amounts, steps, protein and calories.
Quick base: prick a sweet potato and microwave it for 6–8 minutes, or bake halves at 200 °C for 30–35 minutes. All values are calculated from the ingredients, using raw weights unless a recipe says cooked.
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The 6 recipes at a glance
| Dish | Protein per serving | kcal | Time |
|---|---|---|---|
| Stuffed sweet potato with chicken | 46 g | 500 | 15 min |
| Sweet potato and turkey chilli | 45 g | 510 | 30 min |
| Sweet potato hash with eggs | 33 g | 640 | 20 min |
| Salmon sheet pan with skyr dip | 45 g | 620 | 35 min |
| Sweet potato quark mash with cod | 46 g | 470 | 30 min |
| Baked sweet potato with cottage cheese and spinach (vegetarian) | 30 g | 450 | 15 min |
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1. Stuffed sweet potato with chicken
Serves 1. About 46 g protein, 500 kcal, 15 minutes.
- 1 large sweet potato (300 g)
- 100 g cooked chicken breast, shredded
- 100 g Greek yogurt (low-fat)
- 2 tbsp salsa, chives
- Prick the sweet potato and microwave for 7–8 minutes until soft.
- Warm the chicken with the salsa.
- Split the potato, fill it with the chicken and top with the yogurt and chives.
2. Sweet potato and turkey chilli
Serves 2. Per serving about 45 g protein, 510 kcal, 30 minutes.
- 300 g lean turkey mince
- 1 medium sweet potato (300 g), diced
- 1 can kidney beans (240 g drained)
- 1 can chopped tomatoes (400 g)
- 1 small onion, 1 tsp oil, chilli, cumin, paprika, salt
- Fry onion and mince in the oil for 5–6 minutes until browned.
- Add spices, sweet potato and tomatoes and simmer covered for 15 minutes.
- Add the beans for 5 minutes and season.
3. Sweet potato hash with eggs
Serves 1. About 33 g protein, 640 kcal, 20 minutes.
- 200 g sweet potato, finely diced
- 1 small onion, 1 bell pepper
- 3 eggs
- 30 g feta
- 1 tsp oil, paprika, salt
- Fry the sweet potato in the oil, covered, for 8 minutes, turning now and then.
- Add onion and pepper for 4 minutes and season.
- Make 3 hollows, crack in the eggs, cover and cook for 4–5 minutes until set. Top with feta.
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4. Salmon sheet pan with skyr dip
Serves 2. Per serving about 45 g protein, 620 kcal, 35 minutes.
- 500 g sweet potatoes, cut into wedges
- 2 salmon fillets (150 g each)
- 200 g skyr
- 2 tsp oil, 1 garlic clove, herbs, salt
- Toss the wedges in the oil and roast at 200 °C for 15 minutes.
- Add the salmon and roast for 12–15 minutes more.
- Mix skyr, garlic and herbs and serve as a dip.
5. Sweet potato quark mash with cod
Serves 2. Per serving about 46 g protein, 470 kcal, 30 minutes.
- 500 g sweet potatoes, cubed
- 200 g low-fat quark
- 300 g cod fillet
- 300 g green beans
- 1 tsp oil, nutmeg, lemon, salt
- Boil the sweet potatoes for 15 minutes, drain, and mash with the quark and nutmeg.
- Cook the beans for 6–8 minutes.
- Fry the cod in the oil for 3–4 minutes per side and serve with lemon.
6. Baked sweet potato with cottage cheese and spinach (vegetarian)
Serves 1. About 30 g protein, 450 kcal, 15 minutes.
- 1 large sweet potato (300 g)
- 200 g cottage cheese
- 50 g fresh spinach
- Pepper, chilli flakes
- Prick the sweet potato and microwave for 7–8 minutes until soft.
- Wilt the spinach in a dry pan for 1 minute.
- Split the potato and fill with spinach and cottage cheese. Season.
More filling, high-protein plates
See high-protein potato recipes, sheet pan dinners and low-calorie meals. Not sure how much protein you need? Use the free protein calculator.
Frequently asked questions
How much protein is in a sweet potato?
About 1.6 g per 100 g raw, so a medium one has roughly 3–4 g. The protein on the plate comes from what you pair it with.
Are sweet potatoes better than regular potatoes for muscle building?
Neither is clearly better. Both are good carbohydrate sources, and the protein you add matters far more.
Can I meal prep these?
The chilli and the mash keep for up to 3 days in the fridge. Fish is best made fresh.
Nutrition values are estimates from the ingredients and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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