🥔🔥 High-Protein Garlic & Caramelized Onion Potatoes

Ingredients — 4 servings

For the potatoes

• 700 g baby potatoes, halved
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• ½ tsp black pepper
• ½ tsp salt
• ½ tsp dried thyme
• ½ tsp chili flakes, optional

For the caramelized onions

• 2 medium onions, thinly sliced
• 1 tsp olive oil
• 3–4 cloves garlic, finely minced
• 1 tsp balsamic vinegar
• Pinch of salt
• Black pepper to taste

High-protein sauce

• 200 g plain Greek yogurt
• 100 g cottage cheese
• 1 tbsp lemon juice
• 1 small garlic clove, grated
• ½ tsp dried parsley
• Salt and pepper to taste

Optional protein boost

• 200 g cooked shredded chicken breast
  or 200 g grilled chicken pieces

Method

1. Boil the potatoes:
   Place potatoes in salted water and boil for 8–10 minutes, until just fork-tender. Drain well and let them steam-dry for a few minutes.
2. Season:
   Toss potatoes with olive oil, garlic powder, smoked paprika, thyme, black pepper, salt, and chili flakes.
3. Get them crispy:
   Heat a large skillet over medium-high heat. Add the potatoes cut-side down and cook for 4–6 minutes per side, until deeply golden and crispy.
4. Caramelize the onions:
   In another pan, heat 1 tsp olive oil. Add sliced onions and a pinch of salt. Cook over medium-low heat for 12–15 minutes, stirring occasionally, until soft and golden.
5. Add garlic:
   Stir in minced garlic and cook for 1 minute. Add balsamic vinegar and black pepper. Cook another 30 seconds.
6. Make the protein sauce:
   Blend or whisk together Greek yogurt, cottage cheese, lemon juice, garlic, parsley, salt, and pepper until creamy.
7. Assemble:
   Spread the protein sauce onto a serving plate. Add the crispy potatoes, caramelized onions, and optional chicken. Finish with fresh parsley and a little cracked black pepper.

💪 Approximate nutrition

Per serving without chicken:

• Calories: ~300 kcal
• Protein: ~14–16 g
• Carbs: ~48 g
• Fat: ~7 g

Per serving with chicken:

• Calories: ~380 kcal
• Protein: ~38–42 g
• Carbs: ~48 g
• Fat: ~9 g

Tip: For the highest-protein version, add the chicken and use 0% Greek yogurt + low-fat cottage cheese.