Brussels Sprouts & Feta Mash
The Brussels sprouts go into the mash, not next to it. Fold them in with crumbled feta after mashing the potatoes with milk, and five ingredients become a one-pot dinner at 429 calories.
What stands out is the fiber. 13 grams, split between potato and Brussels sprouts. Potato delivers starchy fiber. Brussels sprouts add cruciferous fiber from cell walls that hold their structure through cooking. That combination crosses 3 grams per 100 calories, the European threshold for a high-fiber food. Cherry tomatoes on top add color and a snap of acid against the warm mash.
The Brussels sprouts go into the mash, not next to it. Fold them in with crumbled feta after mashing the potatoes with milk, and five ingredients become a one-pot dinner at 429 calories.
What stands out is the fiber. 13 grams, split between potato and Brussels sprouts. Potato delivers starchy fiber. Brussels sprouts add cruciferous fiber from cell walls that hold their structure through cooking. That combination crosses 3 grams per 100 calories, the European threshold for a high-fiber food. Cherry tomatoes on top add color and a snap of acid against the warm mash.
Ingredients
- potato 9 ounces
- Brussels sprouts (frozen) 1.25 cup
- cherry tomatoes 5
- milk, 2% reduced fat 1.5 fluid ounce
- feta cheese, crumbled 2 ounces
Method
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Peel the potatoes and cut them into pieces.
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Pour enough water into a large pot to just cover the potatoes. Boil them over medium heat until tender, about 18 minutes.
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Prepare the Brussels sprouts according to the package instructions.
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Cut the tomatoes into wedges.
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Drain the potatoes and mash with milk to a puree. Add the Brussels sprouts and crumbled feta cheese and heat the mash for a bit longer.
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Top the mash with the tomato wedges. Season with pepper and salt to taste.
Fold the Brussels sprouts into the mash gently. You want distinct pieces scattered through the potato, not a uniform green puree. The contrast between smooth mash and whole sprout bites is what makes this different from a standard mash.
Behind this recipe
Where does the 13g of fiber come from?
Both the potato and the Brussels sprouts contribute. Potatoes provide starchy fiber including resistant starch. Brussels sprouts add cruciferous fiber from tough cell walls that hold their structure through cooking. Together they deliver 3 grams of fiber per 100 calories, which crosses the European threshold for a high-fiber food. Research on higher fiber intake and fat loss outcomes has found consistent associations across multiple trials.
Read the full evidence reviewCan I swap the feta for a different cheese?
Yes, but the salt and texture will change. Feta crumbles into the hot mash without fully melting, leaving distinct pockets of tangy salt. Goat cheese will melt more and distribute evenly. Parmesan gives sharper flavor but a drier texture. Whatever you choose, the calorie and fat content will shift, so the macros listed here apply to feta specifically.
Is 21g of protein enough for dinner?
Protein sits at 19.6% of total energy here, just under the European high-protein threshold of 20%. The feta carries most of it, with smaller contributions from potato and Brussels sprouts. For someone eating three meals a day at similar protein levels, the total would land around 63 grams. Whether that works for you depends on your body weight and activity level.
