The Recipes

Five high-protein favorites to save and make again.

"Viral Cottage Cheese Bowl" Sweet Potato Toast

Serves 1 · 25 minutes.

• 225g sweet potato (cut lengthwise into 3 planks, about 1/4 inch / 6mm thick, ~75g each)
• 1 spray oil
• 55g ground beef, 96% lean, raw
• 1 pinch garlic salt
• 1 pinch black pepper
• 1/2 cup low-fat cottage cheese
• 50g avocado (1/2 small, sliced)
• 1 tsp honey
• 1 pinch red chili flakes

1. Preheat the air fryer to 400°F / 200°C, or the oven to 425°F / 220°C.
2. Cut the sweet potato lengthwise into 3 slices about 1/4 inch / 6mm thick (about 75g each).
3. Lightly spray both sides with oil.
4. Air fryer: cook for 12 to 16 minutes, flipping halfway, until tender in the center and lightly crisp around the edges. Oven: bake for 20 to 25 minutes, flipping halfway, until tender and golden.
5. While the sweet potato cooks, heat a nonstick skillet over medium heat.
6. Add the ground beef, season with the garlic salt and black pepper, and cook for 4 to 5 minutes, breaking it into small crumbles, until browned and fully cooked.
7. Arrange the crispy sweet potato slices on a plate.
8. Divide the cottage cheese evenly over the slices.
9. Top with the ground beef and avocado.
10. Drizzle with the honey and finish with the chili flakes.

Sweet Potato Bun McMuffin

Serves 1 (makes 2 burgers) · 25 minutes.

• 140g sweet potato, raw
• 2 sprays oil (divided; steps 3 and 9)
• 2 pinches salt (divided; steps 3 and 6)
• 85g ground beef, 96% lean, raw
• 1 pinch black pepper
• 55g fat-free shredded cheddar
• 2 large eggs

1. Preheat the oven to 425°F / 220°C, or the air fryer to 400°F / 205°C.
2. Cut the sweet potato into 4 thick rounds, about 1/2 inch thick.
3. Arrange the sweet potato rounds in a single layer and lightly coat with spray oil. Season with half of the salt.
4. For the oven: bake for 18 to 22 minutes, flipping halfway through, until tender and browned around the edges.
5. For the air fryer: air fry for 12 to 16 minutes, flipping halfway through, until tender and lightly crisp.
6. Divide the ground beef into 2 equal patties to fit the sweet potato rounds, and season with the remaining salt and the black pepper.
7. Heat a nonstick skillet over medium-high heat and cook the patties for 3 to 4 minutes per side, until browned and fully cooked.
8. Add the cheese to each patty during the final minute of cooking. Cover briefly to help the cheese melt.
9. Reduce the heat to medium and lightly coat the skillet with spray oil if needed.
10. Crack in the eggs and cook until the whites are set and the yolks are still runny, about 2 to 3 minutes. For firmer yolks, cook a little longer.
11. Build each burger with 1 sweet potato round, 1 cheesy beef patty, 1 egg, and a second sweet potato round.
12. Serve immediately.

Chicken Smash Toastie

Serves 1 · 15 minutes.

• 85g ground chicken, lean, raw
• 1 pinch salt (or garlic salt)
• 1 medium slice sourdough bread
• 1 spray oil
• 1 large egg
• 40g avocado
• 1 tsp everything bagel seasoning

1. Preheat the air fryer to 400°F / 200°C, or the oven to 425°F / 220°C.
2. Season the ground chicken with the salt, then press it firmly onto one side of the sourdough in a thin, even layer, reaching close to the edges.
3. Air fryer: cook chicken-side up for 8 to 10 minutes. Oven: bake chicken-side up for 12 to 15 minutes. Cook until the chicken is fully cooked and lightly golden.
4. While the toastie cooks, lightly coat a nonstick skillet with spray oil and cook the egg over easy, or to your preferred doneness.
5. Mash or slice the avocado and spread or layer it over the cooked toastie.
6. Top with the egg and finish with the everything bagel seasoning.

Egg in an Avo in a Potato

Serves 1 · 45 minutes.

• 220g sweet potato, raw
• 70g avocado, raw (1/2 avocado)
• 2 pinches salt (divided; steps 7 and 9)
• 1 large egg
• 1 tsp chili oil

1. Preheat the oven to 400°F / 205°C.
2. Pierce the sweet potato several times with a fork and bake for 45 to 60 minutes, until extremely soft.
3. Allow the sweet potato to cool slightly, then weigh it. It should weigh approximately 175 to 185g after baking.
4. Slice the sweet potato open lengthwise and scoop out approximately 40g cooked sweet potato, leaving about 140g to form the base.
5. Scoop approximately 20g avocado from the center of the avocado half to enlarge the cavity, leaving about 50g in the recipe.
6. Place the hollowed avocado half inside the hollowed sweet potato.
7. Season the sweet potato and avocado with half of the salt.
8. Crack the egg into a small bowl. Place the yolk into the avocado cavity first, then add as much egg white as will comfortably fit without overflowing.
9. Sprinkle the egg with the remaining salt.
10. Return the filled sweet potato to the oven and bake for 12 to 17 minutes, until the egg white is set and the yolk reaches your preferred doneness.
11. Drizzle with the chili oil and serve warm.

Crispy Smashed Sweet Potato Toasts

Per toast (makes 3) · 50 minutes.  Full batch (3 toasts): 495 cal · 24g protein · 39g carbs · 30g fat · 12g fiber.

• 180g baby sweet potatoes (3 small, about 2 inches long each)
• 2 sprays oil (divided; steps 4 and 6)
• 3 pinches flaky salt (divided; steps 4 and 8)
• 3 large eggs
• 70g avocado (1/2 avocado, sliced)

1. Preheat the oven to 400°F / 205°C.
2. Pierce each sweet potato a few times with a fork and place on a lined baking sheet.
3. Bake for 30 to 35 minutes, until completely soft all the way through.
4. Raise the oven to 425°F / 220°C. Using the bottom of a glass or a spatula, press each sweet potato down until it is about 1/2 inch thick, keeping it in one piece. Spray the tops with oil and season with half of the salt.
5. Return to the oven and bake for 12 to 15 minutes, until the edges are browned and crisp.
6. While the potatoes crisp, heat a nonstick skillet over medium heat and lightly coat with spray oil.
7. Cook the eggs sunny side up, until the whites are set and the yolks are still runny, about 2 to 3 minutes.
8. Top each smashed sweet potato with 1 egg and a share of the avocado, then finish with the remaining flaky salt.