Tuna-stuffed sweet potato
A whole roasted sweet potato, split and loaded with tuna: quality carbs, protein and plenty of volume on the plate for a genuinely complete meal.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle2 sweet potatoes (about 250 g each)
- check_circle160 g canned tuna in water, drained
- check_circle60 g sweet corn
- check_circle60 g quark
- check_circle1 tablespoon chives
- check_circleSalt, pepper
Method
- 1Prick the sweet potatoes and roast at 200 °C for about 40 minutes, until tender.
- 2Mix the tuna, corn, quark, chives, salt and pepper.
- 3Split the potatoes lengthwise and lightly mash the flesh.
- 4Load generously with the tuna mixture and serve hot.
Quality carbs, almost zero fat
A roasted sweet potato loaded with tuna is a remarkably clean complete meal: 24 g of protein, 58 g of carbs and only 1 g of fat for 337 kcal. The sweet potato provides quality carbs, fibre and lots of volume; the tuna and quark, lean protein. A filling, low-fat dish, perfect for balance.
Sweet potato has a lower glycaemic index than regular potato and is packed with beta-carotene. It is an excellent carb source for an athlete, both before and after training.
Adjusting the portions
At just 1 g of fat, this dish is already ideal for cutting or balance. For bulking, add a second sweet potato, a little grated cheese or avocado to raise the calories. For more protein, increase the tuna or quark in the filling.
Roasting it until soft
Prick the sweet potato and roast it whole at 200 °C for about 40 minutes, until a knife slides through easily: the flesh turns soft and sweet. Split it, lightly mash the inside, and load it with the tuna-corn-quark-chive mix. In the oven it needs little attention and can be batch-cooked.
Varying the sweet potato fillings
The roasted sweet potato is a perfect vessel that lends itself to any protein filling. Beyond tuna, load it with shredded chicken, spiced chili-style ground beef, a poached egg, herbed cottage cheese, or chickpeas and hummus for a vegetarian version. The carb base stays the same, you just change the protein on top.
It is also an excellent batch format: roast four or five sweet potatoes at once, keep them chilled, and fill them to order depending on the day's mood. A touch of smoked paprika, chives or a dash of hot sauce lifts the sweet flesh without adding calories. One vegetable, endless meals.
What to pair it with
Love sweet potato and lean, filling meals? These recipes extend the idea.
Key takeaways
- 24 g protein, 58 g carbs, 1 g fat: an ultra-clean complete meal.
- Sweet potato: quality carbs, low GI and plenty of volume.
- Already ideal for cutting; add cheese or avocado for bulking.
- Roasted whole at 200 °C ~40 min: soft and easy to batch-cook.
Frequently asked questions
Is sweet potato better than potato for training?
Both are excellent carb sources. Sweet potato has a slightly lower glycaemic index and more beta-carotene; potato is very filling and versatile. Alternate them to taste — neither is 'better' in absolute terms.
Can you microwave the sweet potato to save time?
Yes: pricked, it cooks in 6 to 8 minutes in the microwave depending on size. The texture is a little less melting than in the oven, but it is perfect for a quick meal. Finish 5 minutes in the oven to brown if you like.
Is this dish protein-rich enough for a meal?
24 g is fine for a light meal. If you aim higher (around 30-40 g), increase the tuna and quark, or add a hard-boiled egg. The sweet potato already covers the carbs generously.
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