What to eat with potatoes to make a complete protein?

While potatoes contain all nine essential amino acids, they are not a complete protein in significant quantities, which is why pairing them with other foods is beneficial. Understanding what to eat with potatoes to make a complete protein ensures you get all the building blocks your body needs to thrive.

Quick Summary

This article explores various plant-based and animal-based food pairings to create a complete protein meal using potatoes. It clarifies the concept of complementary proteins and provides specific food combinations, recipe ideas, and a comparison of different pairings for balanced, nutritious eating.

Key Points

• Combine with Legumes: Pair potatoes with beans, lentils, or chickpeas to create a complete protein, as legumes are rich in lysine which complements potatoes.

• Eggs are a Protein Powerhouse: Potatoes combined with eggs, such as in a frittata or Spanish tortilla, create a meal with an exceptionally high-quality protein profile.

• Dairy for a Complete Meal: Adding dairy like milk, cheese, or Greek yogurt to potatoes, as in gratins or loaded baked potatoes, provides a complete protein boost.

• Use Seeds and Nuts for Vegan Options: Sprinkling seeds (like sunflower or sesame) or using a creamy cashew sauce can enhance the protein quality of a vegan potato dish.

• Myth of Same-Meal Combining: It is a nutritional myth that complementary proteins must be eaten in the same meal; your body can combine amino acids from different foods eaten throughout the day.

The Concept of Complete Proteins and Complementary Pairings

For decades, many believed that vegetarians and vegans needed to carefully combine specific plant proteins within a single meal to get all nine essential amino acids. However, this idea has since been debunked by nutritional science. The body maintains a pool of amino acids, and as long as you consume a variety of protein sources throughout the day, your body can create complete proteins effectively.

Nevertheless, intentionally pairing protein-rich foods, especially with a versatile base like the potato, is a simple and effective strategy for ensuring you meet your nutritional goals. Potatoes, particularly with the skin on, offer a surprisingly decent amount of protein and are rich in vitamins and minerals like potassium. The key lies in understanding which foods complement the potato's amino acid profile to create a more robust protein source.

Why Pair Potatoes with Other Proteins?

Potatoes are relatively low in the amino acid methionine, so combining them with foods rich in this particular amino acid helps create a higher-quality protein overall. This is where strategic food pairing comes into play, whether you're following a plant-based or omnivorous diet.

Plant-Based Pairings with Potatoes

For those on a plant-based diet, creating a complete protein meal with potatoes is both simple and delicious. The best strategy is to combine potatoes with legumes, grains, or certain seeds and nuts.

Legumes: The Classic Complement

Legumes, including beans, lentils, and chickpeas, are one of the most effective and widely used pairings for potatoes. They are rich in lysine, which complements the amino acid profile of potatoes perfectly. Many traditional cuisines have long recognized this winning combination.

• Lentils: A hearty lentil stew or a lentil-stuffed baked potato is a comfort food classic.
• Black Beans: Baked potatoes loaded with spicy black beans, salsa, and avocado offer a complete protein and a flavor-packed meal.
• Chickpeas: A chickpea curry or a "mock tuna" salad made with mashed chickpeas is an excellent and creative option for topping a jacket potato.

Grains, Nuts, and Seeds

While legumes are a go-to, other plant-based foods also make excellent partners for potatoes.

• Seeds: Sunflower seeds or sesame seeds sprinkled over a potato and legume dish add extra protein and healthy fats. Tahini, made from sesame seeds, also makes a creamy, protein-boosting dressing.
• Nuts: Cashews can be used to make a creamy, savory cashew cream sauce to top baked potatoes, providing healthy fats and protein.
• Tofu and Tempeh: Soy-based products like tofu and tempeh are complete proteins on their own but can be a fantastic addition to a potato-based dish for a textural contrast and significant protein boost.

A Simple Plant-Based Meal Idea

Consider a "shepherd's pie" using mashed potatoes as the topping and a savory lentil and vegetable filling. This single dish combines multiple protein sources for a well-rounded and deeply satisfying meal.

Animal-Based Combinations for a Complete Protein Meal

For those who include animal products in their diet, creating a complete protein with potatoes is even more straightforward, as many animal products are already complete proteins.

Dairy and Eggs

• Eggs: The egg has a biological value of 100, meaning it is an exceptionally high-quality protein. Combining eggs and potatoes, whether in a frittata, a Spanish tortilla (potato omelet), or simply scrambled eggs with roasted potatoes, creates a protein powerhouse.
• Milk/Cheese: Potatoes au gratin, made with milk and cheese, is a classic complete protein dish. Milk and cheese provide high-quality protein that complements the potato's amino acid profile.
• Greek Yogurt/Sour Cream: A dollop of Greek yogurt or sour cream on a baked potato adds a creamy texture and a protein boost.

Meat, Poultry, and Fish

• Chicken: A roast chicken served with roasted potatoes is a timeless meal that provides a complete protein from the poultry.
• Sausage/Ground Meat: Stuffed baked potatoes with spiced ground turkey or chicken sausage create a balanced, filling meal.
• Fish: Baked cod or grilled salmon with a side of roasted potatoes is a healthy and quick complete protein option.

Putting It All Together: A Comparison Table

Potato Pairing	Protein Type	Essential Amino Acids	Meal Type	Notes
Potatoes + Legumes (e.g., Lentils, Beans)	Plant-Based	Complementary	Vegan/Vegetarian	Classic combination, high in fiber.
Potatoes + Dairy (e.g., Milk, Cheese)	Animal-Based	Complete	Vegetarian	Rich and creamy, excellent for comfort food.
Potatoes + Eggs	Animal-Based	Complete	Vegetarian	High biological value, great for breakfast or dinner.
Potatoes + Tofu/Tempeh	Plant-Based	Complete	Vegan/Vegetarian	Versatile, absorbs flavors well.
Potatoes + Meat/Poultry	Animal-Based	Complete	Omnivore	Hearty, traditional pairings.
Potatoes + Seeds (e.g., Sunflower, Sesame)	Plant-Based	Complementary	Vegan/Vegetarian	Adds healthy fats and crunch.

Quick and Easy Meal Ideas with Potatoes

• Spiced Lentil Stuffed Potatoes: Bake a potato until tender. Sauté red lentils with spices like cumin, paprika, and garlic powder, then stuff the potato with the lentil mixture. Serve with a dollop of non-dairy yogurt or cashew cream.
• Loaded Black Bean Baked Potato: A baked russet potato topped with warm black beans, salsa, avocado, and a sprinkle of chopped cilantro.
• Creamy Red Lentil Mashed Potatoes: This recipe combines cooked red lentils directly into the mashed potatoes, creating a smooth and creamy texture while significantly boosting the protein content.
• Frittata with Potatoes: Whisk eggs with sautéed potatoes, onions, and your choice of vegetables. Cook in an oven-safe skillet until set for a complete protein dish.
• Vegan Sausage and Tempeh with Herbed Roasted Potatoes: Brown vegan sausages and tempeh, then simmer in a flavorful sauce with chopped tomatoes. Serve alongside roasted potatoes for a hearty meal.

Conclusion

While the need to combine specific complementary proteins in a single meal is a nutritional myth, intentionally pairing potatoes with other protein-rich foods remains a smart and simple way to boost the overall quality and quantity of protein in your diet. Whether you prefer plant-based combinations like potatoes with lentils and seeds, or animal-based pairings like potatoes with eggs or dairy, there are countless delicious ways to create a nutritionally complete and satisfying meal. By focusing on incorporating a variety of protein sources throughout the day, and using the simple pairings outlined here, you can easily build balanced and healthy eating habits.

For further reading on complementary proteins, you can find a helpful overview on the Bastyr University website.

Frequently Asked Questions

Are potatoes a complete protein on their own?

While potatoes contain all nine essential amino acids, they do not have them in significant enough quantities to be considered a complete protein source by themselves, especially for a single meal. Pairing them with other foods is recommended for a balanced intake.

Do I need to eat complementary proteins at the same time?

No, it's a common but outdated myth. The human body maintains a pool of amino acids, so as long as you eat a variety of protein sources throughout the day, your body will have everything it needs to form complete proteins.

What's an easy vegan way to make a complete protein meal with potatoes?

A simple and delicious vegan option is to make loaded baked potatoes with black beans, avocado, and salsa. Another is a creamy, protein-packed mash made by blending cooked red lentils directly into the potatoes.

What's the best combination of potato and eggs for complete protein?

Combining potatoes and eggs in a frittata, a Spanish tortilla, or even just having scrambled eggs with roasted potatoes is one of the most effective combinations for a complete protein meal, thanks to eggs' high biological value.

Can I use dairy products to make potatoes a complete protein meal?

Yes, dairy products like milk, cheese, and sour cream are complete proteins that complement potatoes perfectly. Dishes like potatoes au gratin or loaded baked potatoes with cheese are great examples.

How can I add complementary proteins to mashed potatoes?

You can add protein to mashed potatoes by incorporating dairy (milk, cheese), or for a vegan option, blending in cooked red lentils or using a creamy cashew sauce.

Are sweet potatoes also low in methionine?

Like white potatoes, sweet potatoes are also not a significant source of all nine essential amino acids for a complete protein. Pairing them with legumes or other protein sources is a great strategy.