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High-Protein Mashed Potatoes are creamy, smooth, and deeply satisfying without relying on butter or cream. By combining potatoes with non-fat Greek yogurt and a touch of almond milk, you create a rich texture while significantly increasing protein. The dish is comforting, straightforward, clean, and delicious yet feels indulgent.

Ingredients:

• • 2 pounds potatoes (white, Yukon gold, yams, or sweet potatoes)
  • 2 cups non-fat Greek yogurt
  • ¼ cup unsweetened almond milk
  • ½ teaspoon sea salt (or to taste)
  • ¼ teaspoon black pepper (or to taste)
  • Optional: garlic powder, chives, paprika
  • Optional: 1–2 teaspoons extra virgin olive oil per serving

Method:

1. 1. Prepare the Potatoes. Peel the potatoes if you like. Cut them into small, even pieces so they cook evenly.
   2. Boil the Potatoes. Place the potatoes in a large pot and cover with water. Add a pinch of salt. Bring to a boil and cook for 15–20 minutes, or until a fork goes in easily.
   3. Drain Well. Pour off all the water. Let the potatoes sit for 1–2 minutes so extra steam can escape. This helps make them creamy.
   4. Mash While Hot. Mash the potatoes until smooth.
   5. Add Creaminess and Protein. Stir in 2 cups of non-fat Greek yogurt and ¼ cup of unsweetened almond milk. Mix until smooth and creamy.
   6. Season and serve. Add salt and pepper to taste. If you want extra richness, drizzle 1–2 teaspoons of extra virgin olive oil over each serving.

Makes approximately 6 cups total
Serving size: 1 cup
Serves: 6

Approximate nutritional analysis per serving: 175 calories (13 grams of protein, 21 grams of carbohydrates, 2 grams of fat, 3 grams of fiber).

If adding 1 teaspoon extra virgin olive oil per serving: 215 calories (13 grams of protein, 21 grams of carbohydrates, 6 grams of fat, 3 grams of fiber).

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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