Protein Slop with Sweet Potatoes

GF NF SF Nov 15, 2025

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Not every meal has to look exquisite to taste good. Here is what I'm calling "Protein Slop". This face made for radio contains mashed tuna, avocado, and cottage cheese, with a side of air fried sweet potatoes, served over a bowl of shredded raw cabbage. The only cooking required is just dicing and roasting a sweet potato, making this a very quick and convenient meal. It's a good source of protein, fiber, healthy fats, vitamin A, vitamin B12, and selenium that can be served both warm or cold

SWEET POTATO
- 1 medium (200 g) Sweet potato
- 1/2 tsp (1.5 g) Paprika
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder
- 1/8 tsp (0.75 g) Salt
- 1/2 tsp (2.5 g) Extra virgin olive oil

TUNA
- 5oz can, drained (113 g) Tuna, in water
- 1/2 cup (113 g) Nonfat cottage cheese
- 1/2 medium (60 g) Avocado
- 1 tbsp (15 g) Lemon juice

TOPPING
- 2 tbsp, choppd (30 g) Olives

1. Wash your sweet potato, and cut into a medium dice (with the skin!). Toss with the oil and spices

2. Air fry at 400F for about 15 minutes, or until browned and soft. You can also roast in a 400F oven for about 25 minutes

3. Meanwhile, drain your can of tuna, and add to a medium bowl with cottage cheese, avocado, and lemon juice. Mash with the back of a fork

4. Add your roasted sweet potatoes to one side of a bowl, and add your tuna mix to the other. Top with chopped olives

https://www.poormanprotein.com/recipes/protein-slop

Description

Not every meal has to look exquisite to taste good. Here is what I'm calling "Protein Slop". This face made for radio contains mashed tuna, avocado, and cottage cheese, with a side of air fried sweet potatoes, served over a bowl of shredded raw cabbage. The only cooking required is just dicing and roasting a sweet potato, making this a very quick and convenient meal. It's a good source of protein, fiber, healthy fats, vitamin A, vitamin B12, and selenium that can be served both warm or cold

Time

Prep Time:

5 minutes

Cook Time:

15 minutes

Total Time:

20 minutes

Cost

Total Cost:

Cost per Serving:

$2.53

Ingredients

Serving(s)

Sweet Potato

1 medium Sweet potato
1/2 tsp Paprika
1/2 tsp Garlic powder
1/2 tsp Onion powder
1/8 tsp Salt
1/2 tsp Extra virgin olive oil

Tuna

5oz can, drained Tuna, in water
1/2 cup Nonfat cottage cheese
1/2 medium Avocado
1 tbsp Lemon juice

Topping

2 tbsp, choppd Olives

Instructions

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Pictures: Shown

1. Wash your sweet potato, and cut into a medium dice (with the skin!). Toss with the oil and spices

2. Air fry at 400F for about 15 minutes, or until browned and soft. You can also roast in a 400F oven for about 25 minutes
3. Meanwhile, drain your can of tuna, and add to a medium bowl with cottage cheese, avocado, and lemon juice. Mash with the back of a fork
4. Add your roasted sweet potatoes to one side of a bowl, and add your tuna mix to the other. Top with chopped olives

Notes

1. Optionally, to add more vegetables, serve over a base of 8 oz (226 g) shredded cabbage

Nutrition Facts

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Servings: 1

Calories: 528

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Total Fat: 18.0g (23 %)

Saturated Fat: 2.7g (14 %)

Polyunsaturated Fat: 2.2g

Monounsaturated Fat: 11.3g

Cholesterol: 46mg (15 %)

Sodium: 1545mg (67 %)

Total Carbohydrate: 58.4g (21 %)

Fiber: 12.0g (43 %)

Net Carbs: 46.4g

Total Sugar: 11.5g

Protein: 37.4g (75 %)

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Vitamin B12: 3.19mcg (133 %)

Vitamin D: 1.26mcg (6 %)

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Calcium: 210mg (16 %)

Iron: 4.07mg (23 %)

Magnesium: 114mg (27 %)

Potassium: 1416mg (30 %)

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Glycemic Index

:

58.3

Glycemic Load

:

33.4

Sources of Inspiration

https://youtu.be/dmH_ivTXS0w

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