What Goes with Potatoes to Make a Complete Protein?

October 2, 2025 •

3 min read

According to nutritional science, all plants contain all nine essential amino acids, but often in varying amounts. The outdated theory of needing to combine specific proteins in one sitting has been largely debunked for most people, but pairing is still a smart way to ensure a complete profile. Learn what goes with potatoes to make a complete protein through strategic and delicious meal combinations.

Quick Summary

Potatoes, while not a primary protein source, can contribute to a complete protein meal when paired with foods like legumes, dairy, grains, and seeds. By understanding amino acid balance and using diverse ingredients, you can easily create nourishing and satisfying meals.

Key Points

Pair with Legumes: Combine potatoes with beans, lentils, or chickpeas to balance their amino acid profile, creating a hearty and complete protein meal.
Utilize Dairy: For vegetarians, adding dairy products like milk, cheese, or cottage cheese to potatoes instantly provides a complete protein source rich in calcium.
Add Grains and Seeds: Complement potatoes with complete protein grains like quinoa or seeds like hemp and chia to create a nutritionally complete and fiber-rich dish.
Focus on Daily Variety: The concept of combining specific foods in the same meal is an outdated myth; your body's amino acid pool can draw from varied protein sources consumed over 24 hours.
Create Balanced Dishes: Build meals like loaded baked potatoes with cottage cheese, or a lentil and potato curry, to ensure you meet all essential amino acid needs.
Don't Overthink It: For the average healthy person, simply eating a diverse range of whole foods is enough to get all necessary amino acids.
Enhance with Nutritional Yeast: For vegans, adding nutritional yeast to mashed potatoes or sauces can provide a complete protein boost with a cheesy flavor.

The Science Behind Complete Proteins

Proteins are crucial macronutrients made up of amino acids, the 'building blocks' our body uses for repair, growth, and other vital functions. Of the 20 amino acids, nine are considered essential because our bodies cannot produce them and we must obtain them from food.

A food is called a 'complete protein' if it contains all nine essential amino acids in sufficient amounts. Animal products like meat, eggs, and dairy are classic examples. Many plant-based foods, such as potatoes, are often considered 'incomplete' because they may be lower in one or more essential amino acids, though not entirely lacking them.

However, a common misconception from the 1970s suggested that incomplete proteins had to be combined in the same meal to be useful. Modern nutrition experts confirm that the body maintains a 'pool' of amino acids from various foods consumed throughout the day. Therefore, combining complementary foods over a 24-hour period is sufficient to meet your needs. For instance, potatoes are often lower in the sulfur-containing amino acids methionine and cysteine, making them a great candidate for strategic pairing.

Pairing Potatoes for a Balanced Amino Acid Profile

Potatoes are surprisingly nutritious, offering fiber, vitamins (especially C and B6), and minerals like potassium. Combining them with other foods leverages their benefits while creating a complete protein meal. Here are some effective pairing strategies.

Pairing with Legumes

Legumes, including beans, lentils, and peas, are known for their high protein content and are often high in amino acids that may be less concentrated in potatoes. This makes them an ideal combination.

Potato and Lentil Curry: A hearty, flavorful dish where the lentils provide the balancing amino acids to complement the potatoes.
Black Bean and Potato Tacos: A classic plant-based pairing. The black beans provide a boost of protein, making the meal more satisfying and nutritionally complete.
Shepherd's Pie with Lentils: Replace traditional ground meat with lentils and top with a mashed potato crust for a comforting, protein-rich vegan meal.

Pairing with Dairy (for vegetarians)

Dairy products are naturally complete proteins and blend seamlessly with potatoes.

Loaded Baked Potato with Cottage Cheese: A simple, high-protein meal. A large baked potato with cottage cheese and chives is both quick and nutritious.
Mashed Potatoes with Milk and Cheese: Adding whole milk and cheese to mashed potatoes not only enhances the flavor but also provides a complete protein source.
Potato and Cheese Gratin: The rich, cheesy sauce provides the complete protein, turning a simple potato dish into a decadent main.

Pairing with Grains and Seeds

Whole grains and seeds complement potatoes by providing key amino acids.

Roasted Potato and Chickpea Quinoa Bowl: A versatile and customizable option. The quinoa is a complete protein on its own, but the addition of potatoes and chickpeas further boosts the amino acid profile.
Potato and Nut-Based Sauce: A creamy, protein-packed vegan sauce can be made with soaked cashews or nutritional yeast to pour over cooked potatoes.

Comparison of Potato-Based Complete Protein Meals


Pairing Combination	Main Protein Sources	Additional Benefits	Example Dish
Potatoes + Legumes	Beans, Lentils, Peas	High in fiber, good for gut health	Potato and lentil stew
Potatoes + Dairy	Milk, Cheese, Cottage Cheese	High in calcium and vitamin D	Loaded baked potato with cottage cheese
Potatoes + Grains/Seeds	Quinoa, Hemp Seeds	Complete protein from quinoa, omega-3s from hemp seeds	Roasted potato and quinoa bowl

A Note on Dietary Diversity

For most individuals consuming a varied diet, the focus should not be on combining proteins in every meal but rather on eating a range of plant-based foods throughout the day. This strategy naturally ensures that you get all the necessary essential amino acids. The complementary pairing approach is a tool for conscious meal planning, especially for those on plant-based diets, to create robust and satisfying meals without relying solely on animal products. Regular consumption of different foods, including nuts, seeds, whole grains, and legumes, provides all the building blocks your body needs.

Conclusion

Creating a complete protein meal with potatoes is a simple and effective way to enjoy balanced nutrition on both vegetarian and vegan diets. By thoughtfully pairing this versatile root vegetable with legumes, dairy, grains, or seeds, you can easily create delicious dishes with a robust amino acid profile. Focusing on overall dietary variety throughout the day, rather than meticulous meal-by-meal combining, is the most practical and sustainable approach to healthy eating. For more tips on balanced nutrition, you can consult sources like the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

No, while potatoes contain all nine essential amino acids, they do not provide sufficient amounts of each to be considered a complete protein on their own. They are particularly lower in the sulfur-containing amino acids methionine and cysteine.

No, this is an outdated myth. The body maintains a pool of amino acids throughout the day, so consuming a variety of protein sources over a 24-hour period is sufficient to get all essential amino acids.

You can add dairy products like cottage cheese, milk, or grated cheese. For example, a loaded baked potato with cottage cheese and chives is a quick and easy option.

Great vegan pairings include legumes like beans, lentils, or chickpeas, as well as whole grains like quinoa and seeds such as hemp or chia. Nutritional yeast is also an excellent vegan option.

Legumes and dairy provide the amino acids that potatoes are less concentrated in, particularly methionine and cysteine. This pairing creates a balanced amino acid profile, ensuring a complete protein.

Yes, absolutely. You can use potatoes as a base with beans, lentils, and other vegetables in a flavorful chili. This combination provides a complete protein and adds satisfying texture.

A robust example is a bowl with roasted potatoes, black beans, corn, and quinoa, topped with a creamy sauce made from cashew nuts. For a dairy option, consider a baked potato topped with cottage cheese and a sprinkle of seeds.