High-Protein French Onion Smashed Potatoes in a Muffin Tin is a flavorful side dish. It has baby Yukon Gold potatoes, cottage cheese, mozzarella cheese, Parmesan cheese, caramelized onions, thyme, and simple seasonings. These ingredients are effortlessly findable, and we don’t even have to search multiple stores for them. They contain dairy ingredients that are rich in protein. It makes the potatoes creamy and boosts their nutritional value. These potato cups are rich and flavorful, good for gatherings. High-Protein French Onion Smashed Potatoes in a Muffin Tin are prepared in 55 minutes, perfect for a weeknight meal or holiday side dish. These potato cups store nicely, so we can easily make them ahead for meal prep purposes. Serve these potato cups with grilled chicken breast, roasted broccoli, Caesar salad, and tomato soup.
STATS:
- No of Calories: 210 kcal
- Time for prep: Fifteen minutes
- Cook Time: 40 minutes
- Servings: 6
- Cuisine: American
- Total Time: 55 minutes
- Serving Size: 2 potato cups
- Course: Side Dish
- Diet: Vegetarian, High-Protein
EQUIPMENT:
- Muffin tin
- Large pot
- Mixing bowl
- Potato masher
- Skillet
- Spatula
- Cooling rack
INGREDIENTS:
- 1½ pounds baby Yukon Gold potatoes
- 1 tbsp. olive oil
- 1 large yellow onion
- ½ tsp. salt
- 1 tsp. thyme leaves
- 1 cup cottage cheese (low-fat)
- ¼ tsp. black pepper
- ½ cup mozzarella cheese shreds (reduced-fat)
- Cooking spray
- ¼ cup Parmesan cheese, grated
- Fresh parsley
INGREDIENT NOTES:
BABY YUKON GOLD POTATOES:
- These baby Yukon gold potatoes are very creamy and crisp nicely. The thin skin of these potatoes will add texture and provide the nutrients in the dish.
OLIVE OIL:
- Use olive oil to caramelize the onions and help to crisp the potato corners. It will make the dish flavorful and add fat content.
YELLOW ONIONS:
- These yellow onions will be caramelized slowly and provide the real savory and sweet onion flavor.
BLACK PEPPER & SALT:
- Use black pepper & salt to add the spice and to boost the overall taste of the recipe. Ground the black pepper fresh if you want to add the strong flavor.
FRESH THYME:
- Fresh thyme will add a nice aroma and deepen the flavor. It will add the classic profile of French onion soup.
LOW-FATÂ COTTAGE CHEESE:
- This will provide the protein in this muffin. It doesn’t let the potatoes dry out and keeps them creamy.
REDUCED-FAT MOZZARELLA CHEESE:
- It will melt nicely and add protein to this dish. We have to freshly shred them for the nice taste.
PARMESAN CHEESE:
- Parmesan cheese will add a nutty and savory flavor and provide a golden crust. Grate them fresh for the best results.
PARSLEY:
- Use the parsley to add the herby aroma and flavor to the dish. Use the fresh parsley to provide the strong taste.
INSTRUCTIONS:
- Heat the oven to 425° F and coat the muffin tin with spray.
- Add the potatoes and water to the pan and let it boil, then cook for fifteen to eighteen minutes.
- Now, warm the oil in pan on a medium-low flame.
- Then include the onions and cook for twenty to twenty-five minutes till they get golden & caramelized.
- Include black pepper, salt, and thyme, and mix.
- Take out the potatoes and cool them lightly.
- Put one or two potatoes in each muffin cavity and mash them softly with the glass back.
- Add the cottage cheese mixture equally to the cups.
- Then add the mozzarella, onions, and parmesan cheese on top.
- Bake the cups for eighteen to twenty minutes till they get crisp & brown.
- Cool those for five minutes, then take them out of the tin.
- Sprinkle the parsley to garnish them and serve hot.
SERVING SUGGESTIONS:
PROTEIN:
- Grilled Chicken Breast
- Baked Salmon
- Turkey Meatballs
- Garlic Shrimp
- Roast Beef
VEGETABLES:
- Roasted Broccoli
- Garlic Green Beans
- Steamed Asparagus
- Roasted Brussels Sprouts
- Honey Glazed Carrots
SALADS:
- Caesar Salad
- Greek Salad
- Arugula Salad
- Cucumber Tomato Salad
- Spinach Salad
SOUPS:
- French Onion Soup
- Tomato Soup
- Vegetable Soup
- Chicken Noodle Soup
- Creamy Mushroom Soup
BREAKFAST:
- Scrambled Eggs
- Omelet
- Turkey Sausage
- Cottage Cheese
- Avocado Slices
MAIN DISHES:
- Roast Turkey
- Prime Rib
- Glazed Ham
- Herb-Roasted Chicken
- Beef Tenderloin
SAUCES & DIPS:
- Garlic Aioli
- Ranch Dressing
- Greek Yogurt Dip
- Sour Cream
- Honey Mustard Sauce
BEVERAGES:
- Sparkling Water
- Iced Tea
- Lemon Water
- Apple Cider
- Herbal Tea
TIPS:
- Utilize small-sized potatoes so they get smashed easily.
- Caramelize the onions slowly, or they will burn.
- Cool the potatoes well, then smash.
- Grate or shred the cheese fresh to melt it well.
- Broil them for one to two minutes, then serve to make them crispier.
STORAGE INFORMATION:
FRIDGE:
- Put them in tight container & store for 4 days.
FREEZER:
- Include them in the container and freeze for 2 months.
FAQs:
Will I prepare these cups in advance?
- Yes, assemble the cups & store for 1 day, & bake them fresh.
Can I boil the large potatoes?
- Yes, cut them into chunks, then boil and smash them.
What to use as a cottage cheese substitute?
- Use the ricotta cheese or Greek yogurt in place of cottage cheese.
Is this recipe gluten-free?
- This recipe is completely gluten-free; you just have to check the labels on the cheese.
Why do we have to utilize the muffin tin?
- It will help to make the crispy corners and to make the equal-sized and neat portions.
NUTRITIONAL INFORMATION:
No of calories: 210 kcal
Fat: 8 g
Protein: 12 g
Net Carbs: 21 g
Fiber: 3 g
Serving Size: 2 potato cups
Calcium: 0.22 g
Iron: 0.0015 g
Servings: 6
Vitamin A: 0.00012 g
Sodium: 0.38 g
Potassium: 0.58 g
Total Carbs: 24 g
