Make the best creamiest high protein mashed potato recipe ever with our secret ingredient! Get the added protein you and your family need with every bite with this delicious recipe. With our simple steps, you’ll have amazingly delicious high-protein mashed potatoes in no time. Try it today!

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Editors note: This post was originally published in December 2019 but has been updated with answers to some commonly asked questions.

Disclaimer: This post may contain affiliate links, and I may earn a commission at no additional cost to you as part of the Amazon Associates Program.

With the winter weather in full effect here in Canada all I want is bowls of comfort. Something to ‘warm my bones’ as my mother would say! And what could be better than a hearty creamy recipe like this one! It is like a hug in a bowl!

Do potatoes have protein?

Is there protein in mashed potatoes? actually Yes! 100 grams of mashed potatoes contain 1.7g of protein. For some context, the same amount of lentils has 9 grams of protein! Feeding picky kids can be a challenge, but mashed potatoes are likely to be something many kids, especially toddlers, and babies enjoy. The good news is that we can use that to our advantage! With a few simple modifications, you can offer your children a delicious and nutritious high protein mashed potato dish without changing the creamy texture. Want to know how? Read on for this clever mama trick to make sure your children get the protein they need during their picky eating phase! (pssst… its red lentils!).

How can I make a high-protein mashed potato recipe?

Need a high-protein meal to fuel your family? Look no further! This simple but delicious combination of red lentils and potatoes is the perfect answer. It’s easy to make and full of protein – a win-win! The recipe was actually a happy accident. We set out to create a Shepherd’s Pie recipe but ended up overcooking the lentils. We decided to use them anyways and add them to the potatoes I was already cooking. To our surprise, it was a huge hit! Even our picky eaters loved it, I mean it’s mashed potatoes right? After becoming a family go-to recipe I wanted to share this with all of you so you can rest easy knowing your family is getting a hearty and healthy meal.

The Shepard’s pie recipe did end up working out and it is awesome. Check out the recipe here High protein vegan Shepherd’s pie.

If you are looking for more kid-friendly recipes or are curious about what my kids eat in a day check out this post: What my toddler eats in a day We also make a killer bean chili recipe that is perfect as a meal prep recipe, Easy meal prep lentil stew.

What kind of potatoes are best for that creamy texture?

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:

1. Russet potatoes: Russet are a popular choice because they are high in starch and have a fluffy, light texture when cooked. They also absorb butter and water well, resulting in a rich and creamy mash.
2. 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.
3. 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.
4. 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.

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.

How long should you boil potatoes for a creamy mash?

When it comes to making the best mash, timing is key. Boiling potatoes can take anywhere from 15-20 minutes, 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 creamy and mushy! Once the potatoes are boiled, reserve a cup of potato water, then drain them right away. Check out the recipe below for the best technique to ensure your mash always ends up with the desired texture.

How do you keep this high-protein recipe from getting lumpy?

Potato mash is a classic and comforting side dish, especially for families! But they can easily turn lumpy if not prepared properly. To avoid lumps, start by using the right type of potatoes like Russet or Yukon Gold, which have a higher starch content that results in a creamier texture. Additionally, avoid overcooking the potatoes and instead cook them until they are just fork-tender. Use a potato masher or ricer to mash the potatoes and avoid using a food processor or blender, which can overwork the potatoes and make them gummy. Warm any milk or butter prior to adding them, or skip that altogether and add the hot potato water instead. Then make sure to only add the red lentils after they are fully cooked. By following these tips, you can enjoy a perfectly smooth and creamy mashed potato recipe every time.

Getting the right texture every time: Tips to follow

• Using the right potato (Yellow or Russets)
• Add salt to the water
• Add potatoes in before boiling the water
• Drain them 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 them mash too far in advance!

You can read a bit about common mistakes in this article written by Good Housekeeping.

Increasing the protein with red lentils: How should they be cooked?

For parents looking to amp up their meals’ protein content, red lentils are the perfect way to go. To cook them the right way for this recipe, use the Instant Pot for 15 minutes on the same ratio of 1:3 cups of lentils and water to get them to the perfect texture. Alternatively, you can use the stovetop with the same ratio, checking often to ensure they don’t burn. It should take around 20-25 minutes, and you’ll know they’re ready when you can easily mash them together with a spoon. Then just add them to your mash – so delicious!

How do you make butter-free mashed potatoes?

Make a creamy, delicious mash without using butter! Normally, we add vegan butter to this recipe. However, we have made this recipe butter-free many times to accommodate my mother-in-law’s nut allergy.

To make it butter-free, add some of the potato water back into the recipe – just enough to get it to come together. About 1-2 cups or so. Start stirring, adding the water slowly, and you’ll see it become nice and creamy. To give it great flavor, add a pinch more salt and fresh herbs like oregano, thyme, or rosemary. Enjoy your butter-free mash!

Alright, NOW ON TO THE RECIPE! I hope you enjoyed this twist on a classic! As a mama to a few picky eaters I know how stressful it can be to make sure your kids are getting all the nutrients they need. So this is a fail-safe recipe for our family, and I hope it helps you as well.

Until next time, tchau