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Loaded Baked Potato

A comforting, high-protein meal that's simple to prepare, surprisingly nutritious and guaranteed to keep you satisfied for hours.


Serves: 1

Prep Time: 10 minutes

Cook Time: 45–60 minutes (or 10 minutes using a microwave and finishing in the oven)

Difficulty: Easy


Baked potato topped with shredded chicken, broccoli, cottage cheese, and green onions on a white plate, sprinkled with pepper.

Ingredients


  • 1 medium potato

  • 150 g cooked shredded chicken breast

  • 100 g cottage cheese

  • 1 cup steamed broccoli florets

  • 2 spring onions, finely sliced

  • Cracked black pepper

  • Optional: fresh parsley or chives

Method


  1. Preheat the oven to 200°C (180°C fan-forced).

  2. Pierce the potato several times with a fork and bake for 45-60 minutes, or until soft in the centre. (To save time, microwave for 6-8 minutes first, then finish in the oven for 10-15 minutes to crisp the skin.)

  3. While the potato cooks, steam the broccoli until tender.

  4. Warm the shredded chicken in a frying pan or microwave.

  5. Slice the baked potato open and gently fluff the inside with a fork.

  6. Fill the potato with the cottage cheese and shredded chicken.

  7. Top with the steamed broccoli and sliced spring onion.

  8. Finish with plenty of cracked black pepper and fresh herbs if using.

  9. Serve immediately.

Approximate Nutrition

Calories

Protein

Carbohydrates

Fat

Fibre

500 kcal

39 g

40 g

12 g

8 g

Ingredient Swaps


Protein


Choose one:


  • Shredded chicken breast

  • Lean turkey breast

  • Tuna in spring water

  • Leftover roast chicken

  • Lean pulled pork


Potato


Try:


  • Sweet potato

  • Baby potatoes

  • Roasted potato wedges


Vegetables


Swap or add:


  • Spinach

  • Green beans

  • Asparagus

  • Peas

  • Roasted capsicum

  • Corn

  • Coleslaw


Toppings


Try:


  • Greek yoghurt

  • Reduced-fat grated cheese

  • Chives

  • Salsa

  • Hot sauce

  • Smoked paprika

Meal Prep


Bake several potatoes at the beginning of the week and keep them refrigerated for up to four days.


Store the chicken, broccoli and cottage cheese separately, then simply assemble and reheat when you're ready to eat. The potato can be reheated in the microwave or air fryer, making this an excellent grab-and-go lunch.

Coach Notes


  • Potatoes are one of the most filling foods you can eat and are an excellent source of carbohydrates, potassium and vitamin C.

  • Cottage cheese is an easy way to boost protein while adding a creamy texture without excessive calories.

  • Shredded chicken makes this meal satisfying enough to support muscle recovery and keep hunger at bay for hours.

  • If you're preparing this after training, it's a fantastic combination of quality protein and carbohydrates to support recovery.

  • Don't be afraid of potatoes; they're a nutritious whole food. It's often the toppings and cooking methods that turn them into a high-calorie meal.

Shopping List


Protein & Dairy


  • Cooked chicken breast

  • Cottage cheese


Fresh Produce


  • Medium potato

  • Broccoli

  • Spring onions

  • Fresh parsley or chives (optional)


Pantry

  • Cracked black pepper

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