Make the creamiest high protein mashed potato recipe with our secret ingredient, vegan and gluten-free! We share which potato is best for mashed potatoes and simple steps for healthy mashed potatoes in no time! Create a nutritious, delicious weeknight recipe or holiday side dish. Try it today!
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Jump to:
- 👪Why Your Family Will Love High Protein Mashed Potatoes
- 🧠Brain Benefits
- 🥔Do Potatoes Have Protein?
- 💭Tip: Best Potato for Mashed Potato
- 💭Recipe Tip: Creamy Texture
- 🥦Ingredients & Substitutions
- 👩🏽🍳Step-By-Step Instructions
- 🍽 Equipment
- ❔FAQ: High Protein Mashed Potatoes
- 🥣More High Protein Vegan Recipes
- 📖 Recipe
- Information Source
As a mom of three in chilly Canada, I find myself craving warm, comforting dishes during these frosty winter months. My mother would always say she needed something to "warm her bones" – and that's exactly what this creamy mashed potato recipe does! It's like getting a big, warm hug in a bowl for a potato lover like myself!
Now, two of my boys are bona fide carb-lovers, and they could easily devour a bowl of mashed potatoes for dinner any day. Though potatoes are a nutrient-rich food, as a mom, my instinct is always to create a well-balanced nutritious recipe. If I have learned anything over these years of being a mom, it's to not interfere with a child's love of a real food ingredient. So to support their love of spuds, I decided to take our creamy mashed potato game up a notch by sneaking in a secret ingredient: red lentils!
Believe it or not, this recipe came purely by accident. I overcooked some red lentils intended for a shepherd's pie (another high-protein, nutrient-dense dish that's perfect for meal prep and freezing – find the recipe here). The creamy texture of the overcooked lentils got me thinking, so I combined them with the potatoes I was already making for a mash.
The result? A protein-packed, ultra-creamy mashed potato dish. It's not often we moms get a kitchen victory, so let's celebrate this one!
👪Why Your Family Will Love High Protein Mashed Potatoes
This just happens to be one of our favorite recipes and one of the most popular recipes on this blog. Let me tell you why this protein-packed mashed potato recipe is a game-changer for families:
- Time-saver: A simple recipe that doesn't demand hours in the kitchen – yes, please!
- Nutrition boost: Sneak in those red lentils for a healthy meal that even picky eaters will devour.
- High Protein Recipe: This recipe is high in protein and is perfect for creating a more balanced recipe.
- Low Calorie: With the addition of the red lentils, we are pairing balancing the carbs in the potatoes with a bit more protein. This will help keep you satisfied longer and aid digestion (lower the glycemic index)
- Diet-friendly: Gluten-free, dairy-free, and plant-based protein – this healthy recipe checks all the boxes.
- Variety: No more mealtime boredom! Swap out those tired potato recipes for something fresh and exciting.
- Versatile: These mashed potatoes aren't just a one-trick pony! Use them as a base for other dishes like Shepherd's pie or stuffed potato skins for a delicious twist.
For more healthy recipes with healthy swaps, we also love our high-protein applesauce recipe. If you are curious about what my youngest ate as a toddler check out: What my toddler eats in a day
So, if you're tired of juggling meal planning, grocery shopping, and picky eaters, this creamy, protein-packed mashed potato recipe can be another easy family recipe to help save the day (and your sanity!). Plus, who wouldn't want a hug in a bowl?
🧠Brain Benefits
Let's talk brain health! I can't stress enough the importance of brain health, especially for our little ones. When you're feeding your family, it's not just about filling their tummies – it's also about nourishing their minds. And guess what? Our protein-packed mashed potatoes have some brain-boosting benefits, and these are just a few:
- Cognitive function: Did you know that high protein diets can give a little boost to your kiddos' memory and attention? Our secret ingredient, lentils, is packed with protein (9 grams protein in just ½ cup!). So, you can feel confident that you're nurturing those precious growing brains with every bite! (1)
- Reduced inflammation: A high protein diet helps keep inflammation at bay, and lentils bring even more to the table with their antioxidants. Those young brain cells will thank you for the extra TLC, and your kids will be healthier for it. (2,3).
- Increased satiety: Protein is a real winner when it comes to making tummies feel full and content. Our high-protein mashed potatoes offer a balanced mix of protein and carbs to keep hunger at bay and help your little ones resist the snack call shortly after mealtime. Maintaining a healthy lifestyle has never been tastier! (4,5).
So, next time you whip up a batch of these creamy spuds, remember that you're not just serving up a delicious meal; you're providing essential brain fuel for your growing family. As a mom and neuroscientist, I can assure you that this healthy mashed potato recipe is one you'll want to keep in your arsenal!
🥔Do Potatoes Have Protein?
Wondering if there's protein in mashed potatoes? The answer is yes! 100 grams of mashed potatoes have 1.7g of protein. To put it in perspective, the same amount of lentils boasts 9 grams of protein! Navigating the world of picky eaters can be tough, but mashed potatoes tend to be a crowd-pleaser for kids, toddlers, and babies alike. The great news is that with a few clever tweaks, you can serve up a scrumptious and nutritious high-protein mashed potato dish while preserving that beloved creamy texture. A great twist to amp up the nutrition in traditional mashed potatoes!
The daily value of protein for kids ranges from 11- 52 grams depending on age and sex. Check out this page for reference.
| Ingredient/ Recipe | Protein per 100g |
|---|---|
| Potato | 1.7g |
| Red Lentils (cooked) | 7.25g |
| High Protein Mashed Potatoes* | 7 g |
Potato protein content: USDA FoodData Central. Red lentils protein content: USDA FoodData Central.
💭Tip: Best Potato for Mashed Potato
When it comes to making creamy mashed potatoes, the type of potato you use can make a big difference in the final texture and flavor of the dish. Ultimately, the type you choose should depend on your preference and the desired texture you are after. Here are some varieties that are commonly used:
- Russet potatoes: Russet are a popular choice because they are high in starch and have a fluffy, light texture when cooked. They absorb butter and water well, producing a rich and creamy mash.
- Yukon Gold potatoes: Naturally buttery in flavor, this is another great choice. They have a slightly lower starch content than Russets and a creamy texture, so the resulting mash will be slightly denser.
- Red potatoes: Red potatoes are lower in starch and have a firmer texture than Russet or Yukon Gold potatoes. While they may not yield the fluffiest mashed potatoes, they are a good choice for those who prefer a chunkier, more rustic texture.
- Fingerling potatoes: Fingerling potatoes are small and thin, and they have a nutty, buttery flavor. They are less starchy than Russet or Yukon Gold, so they may not make the creamiest mash, but they are a great option for those who want a more unique flavor.
| Type of Potato | Protein per 100g |
|---|---|
| Russet potatoes | 2.1 grams |
| Yukon Gold potatoes | 2.1 grams |
| Red potatoes | 2.0 grams |
| Fingerling potatoes | 1.9 grams |
To make this high-protein recipe, we recommend you use Yukon gold. We choose this one because of its creamy texture and buttery flavor and felt it could offer the best balance to pair with the red lentils in this recipe.
💭Recipe Tip: Creamy Texture
- Using the right potato (Yellow or Russets)
- Add in potatoes before boiling
- Salt the water before boiling
- Don't overcook
- Drain cooked potatoes well
- Don't over mash
- Add the red lentil when they are still warm, preferably right after they finish cooking.
- Do not add cold butter, milk, or water. Warm them up or add them in at room temperature.
- Don't make your mash too far in advance as it will dry out!
You can read a bit about common mistakes in this article written by Good Housekeeping.
How To Get Creamy High Protein Mashed Potatoes
Mashed potatoes are a family favorite, a perfect side dish, and oh-so-comforting! But lumpy mash? No, thanks! To keep it smooth and creamy, check out the tips above. Be sure to select a high-starch potato like Russet or Yukon Gold. Cook them just until fork-tender, and then use a masher or ricer - food processors or blenders can turn them gummy. Don't forget to warm up your milk or butter before adding, or use hot potato water instead (see the instructions for this technique).
And, for a protein-packed twist, mix in cooked red lentils (hello, protein in mashed potatoes!). Follow these tips, and you'll have the fluffiest, creamiest mashed potatoes every time. Trust me, it's a game-changer!
🥦Ingredients & Substitutions
Check the recipe card for quantities:
- Yukon gold potatoes: These high-starch potatoes have a creamy texture and buttery flavor, making them one of the best potatoes for mashed potatoes. Their earthy potato taste and creamy texture make them the top choice and my personal preference.
- Sub: Substitute with russet potatoes, white potatoes, or red potatoes, depending on your preference for texture and flavor (see the above section)
- Red lentils: Adding lentils is a great way to boost the protein in mashed potatoes. It also adds a smooth, creamy consistency that complements the starchy potato base.
- Sub: Swap with cooked and mashed chickpeas, which also add protein and a creamy texture.
- Reserved potato cooking water: Helps adjust the consistency of the mashed potatoes while retaining the nutrients and flavors from the cooking process.
- Garlic powder: Adds a mellow, savory depth to the mashed potatoes and is easier to incorporate (aka less noticeable) than fresh garlic, making it more kid-friendly.
- Sub: You can use garlic cloves if you prefer, just make sure to mince them nice and small. To tone down the flavor, sub with onion powder.
- Vegan butter: Enhances the richness and mouthfeel of our mashed potatoes without compromising on taste or texture. I use Culcherd butter which has the added benefit of being a herbed and garlic vegan butter.
- Sub: Use 1 tablespoon coconut oil, olive oil, or avocado oil as a dairy-free alternative
- Oregano: This aromatic herb infuses a subtle, earthy flavor into the mash.
- Salt: Just the right amount to balance out the flavors. You can also like black pepper for a little extra kick.
If you are looking to read more on which potatoes are best for mashed potatoes check out this article by Bon Appetit.
👩🏽🍳Step-By-Step Instructions
Step 1: Prep and cook
First, grab your trusty potato scrubber and give your Yukon golds a good wash. Next, peel off those potato skins and dice your spuds into bite-sized pieces. You don't want large chunks or it will take longer to cook.
Step 2: Cook the lentils
While the potatoes are boiling, put your dry red lentils into another pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to a simmer.
Cook for 15-20 minutes, or until the lentils are soft and mushy. Keep an eye on the water level; ideally, there should be no water left by the end. If there is, simply drain it off.
Instant Pot shortcut: You can use an Instant Pot to cook the lentils. Set it to the bean setting and cook for 15 minutes.
Step 3: Mash and mix
Next, drain your potatoes very well, but reserve about 1 cup of potato water for later. Then return them to the pan. Then (and this is a great opportunity to let out pent-up frustration) mash the potatoes with a potato ricer or potato masher.
Add in the cooked red lentils, salt, oregano, and vegan butter, to the potato mixture and continue mashing everything together. If the potatoes seem too dry, slowly add in some of the reserved potato water (or butter) to achieve that perfect creamy texture.
Mashed potatoes are best served right away but check the storage section below for how best to store, rewarm, or freeze.
These healthy mashed potatoes make a perfect side dish or even a light main dish. We love to eat them with some cooked veggies, a salad, or along with your favorite protein. We love them with Tofu cooked in a BBQ sauce or orange sesame sauce.
🍽 Equipment
For parents looking to sneak some extra protein into their mashed potatoes, red lentils are the perfect way to go. They're an easy way to add protein without sacrificing that creamy texture we all love. Here's how to cook them perfectly, whether you're using an Instant Pot or the stovetop.
Instant Pot: This magical device is a time-saver! Use a 1:3 ratio of lentils to water, set your Instant Pot to the bean setting, and cook for 15 minutes. Voilà, perfectly cooked lentils to mix into your mashed potatoes!
Bonus tip: Need a hands-off method for cooking the potatoes too? Try the Instant Pot! Select the "Manual" or "Pressure Cook" setting, and cook for 8-10 minutes on high pressure. Quick release when done, and you're all set!
Stovetop: No Instant Pot? No worries! Use the same 1:3 ratio and cook your lentils on the stovetop. Keep an eye on them, stirring occasionally to prevent sticking. They'll be ready to mash in about 20-25 minutes.
So, there you have it! This a simple way to increase the protein in mashed potatoes and keep your family happy and healthy. Enjoy!
❔FAQ: High Protein Mashed Potatoes
The best potatoes for mashed potatoes are high-starch varieties like Russet or Yukon Gold. These types provide a fluffy, creamy texture and absorb flavors well, making them ideal for delicious, smooth mashed potatoes.
When it comes to making the best mash, timing is key. Potatoes can take anywhere from 15-20 minutes to cook, depending on their size and type. To avoid overcooking, check the potatoes periodically and remove them from the heat as soon as they are fork tender.
Overcooking the potatoes can lead to a mushy texture, so it is important to keep an eye on them! There is a big difference between a creamy and mushy mash!
To make it butter-free you can use the potato water trick. Reserve 1 cup of potato water when you drain your cooked potatoes. Then slowly add some back in while you mash. You should see your mash become nice and creamy. To give it great flavor, add some additional sea salt and fresh herbs like oregano, thyme, or rosemary. Enjoy your butter-free mash!
We have made butter-free creamy mashed potatoes many times, since we use vegan butter which contains cashews, to make it an allergy-friendly recipe for my mother-in-law we often use the potato water trick with great success. Just remember to add more spices to make up the flavor.
To make creamy mashed potatoes, choose high-starch potatoes like Russet or Yukon Gold for a smoother texture. Wash potatoes, then boil them in salted water until they're fork-tender. Avoid overcooking them, as this can lead to a gluey texture.
Drain well and return them to the pot to let any remaining moisture evaporate. Use a potato masher or ricer to mash avoiding a food processor or blender, which can make them gummy. Warm up any milk, cream, or butter and add gradually to avoid getting a lumpy texture
🥣More High Protein Vegan Recipes
I hope you enjoyed this high-protein side dish, a twist on a classic! If you're looking for more new recipes that are high in protein to add to your meal plan, check out these (the tofu ricotta and vegan quiche are also low carb):
Until next time, tchau
📖 Recipe
Creamy High Protein Mashed Potato (Vegan)
Equipment
- Potato ricer
Ingredients
- 5 medium Yukon gold potatoes
- 1 cup dry red lentils
- 2 tablespoon oregano
- 1 tablespoon vegan butter
- 1 tablespoon garlic powder (can use fresh minced garlic)
- ¼ teaspoon salt (plus 2 tablespoon for boiling)
- reserve some of the potato cooking water
Instructions
- Wash, peel, and dice your potatoes. Then fill a large pot with cold water. and add in the potatoes and a generous amount of salt.
- Place onto the stovetop and boil until potatoes are fork tender.
- While the potatoes are boiling, put your dry lentils in another pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to a simmer.
- Cook the lentils for 15-20 minutes, or until the lentils are soft and mushy. Keep an eye on the water level; ideally, there should be no water left by the end. If there is, simply drain it off.Instant Pot shortcut: use an Instant Pot to cook the lentils. Set it to the bean setting and cook for 15 minutes.
- When the potatoes are tender, drain them well and return them to the pan. Reserve 1 cup of the potato water for later.Add in the drained red lentils and using a potato masher (or ricer) mash.
- Add in the salt, oregano, and vegan butterand continue to mash everything together. If the potatoes seem too dry, slowly add in the reserved potato water (or more butter) to achieve that perfect creamy texture.
Notes
Nutrition
Information Source
- Pribis, P., & Shukitt-Hale, B. (2014). Cognition: The new frontier for nuts and berries. The American Journal of Clinical Nutrition, 100(suppl_1), 347S-352S.
- Ley, S. H., Sun, Q., Willett, W. C., Eliassen, A. H., Wu, K., Pan, A., ... & Hu, F. B. (2014). Associations between red meat intake and biomarkers of inflammation and glucose metabolism in women. The American Journal of Clinical Nutrition, 99(2), 352-360.
- Li, S. S., Kendall, C. W., de Souza, R. J., Jayalath, V. H., Cozma, A. I., Ha, V., ... & Jenkins, D. J. (2014). Dietary pulses, satiety, and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity, 22(8), 1773-1780.
- Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils and Their Health Promoting Effects. International Journal of Molecular Sciences, 18(11), 2390.
- Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. The American Journal of Clinical Nutrition, 97(4), 677-688.
