Creamy High Protein Mashed Potatoes (Vegan)

Creamy, high-protein mashed potatoes with a buttery texture and a nutritious twist from our secret ingredient. Naturally vegan and gluten-free, these mashed potatoes are easy to make and perfect for weeknights or holiday feasts!

This post may contain affiliate links. The content provided is for informational purposes only and is not intended to serve as medical advice. For more details, please refer to our disclaimer page.

Today, we are continuing our high-protein healthy meal series with my son's favorite! High-protein mashed potatoes! With a creamy, rich texture and subtle buttery flavor, this recipe always hits the spot.

By adding red lentils, we’re keeping that creamy, buttery texture but adding a bit of extra nutrition to make it a real meal staple. It’s the same cozy comfort with a little protein boost—perfect for keeping you satisfied.

As a mom of carb-loving boys, I’m always looking for ways to add a bit more balance to their favorite foods. My boys could happily devour a big bowl of my famous creamy mashed potatoes for dinner, so by sneaking in some extra protein, I don’t worry as much if this becomes their whole meal. It’s also a great go-to when you need something more well-rounded or want need a meal with a a slower energy release, helping keep everyone satisfied a bit longer! We love to use this recipe as a base for our loaded potato bowls, too!

Funny side story: this high-protein mashed potato recipe came about completely by accident. I’d overcooked some red lentils meant for a vegan shepherd’s pie, and their creamy texture sparked an idea. I mixed them into the potatoes I was already mashing, and to my surprise, they were amazing! When my boys didn’t notice a difference, I knew I was onto something. So, I perfected the recipe to share with you all—an ultra-creamy, protein-packed mashed potato dish that’s pure comfort food with a little boost.

😍Why Your Family Will Love High Protein Mashed Potatoes

• Quick & Easy: No hours in the kitchen—just simple steps for a cozy, protein-packed mash.
• Nutrient Boost: Red lentils add a little healthy boost, perfect for even the pickiest eaters.
• High Protein Recipe: This recipe is high in protein and is perfect for creating a more balanced recipe.
• Diet-friendly: Gluten-free, dairy-free, and loaded with plant-based protein.
• Something New: Say goodbye to plain potatoes—this mash adds a fresh twist.Versatile Base: Ideal for dishes like shepherd’s pie or stuffed potato skins!

🥔Ingredient Notes & Substitutions

• Yukon Gold Potatoes: I used Yukon Gold for this recipe because of their high-starch, creamy texture and buttery flavor. Yukon Gold is one of the best potatoes for mashed potatoes.
  • Substitute: Russet potatoes or white potatoes are great alternatives.
• Cooked 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.
• Reserved Potato Water: This is my secret addition to get creamy mashed potatoes without needing to add cream, milk or extra butter. This also helps keep it dairy-free.
• Butter (Dairy or Vegan): I have made this recipe with both vegan and dairy butter, and they both have rich and flavorful results.
  • Substitute: To keep this butter free swap with 1 tablespoon coconut oil, olive oil, or avocado oil as a dairy-free alternative
• Garlic Powder: I love adding garlic powder for its mellow, savory flavor. It is also easier to incorporate (aka less noticeable) than fresh garlic, making it more kid-friendly.
  • Substitute: You can use garlic cloves if you prefer, or swap with onion powder.
• Dried 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.

Check the recipe card for quantities:

👩🏽‍🍳Step-By-Step Instructions

Step 1: Prep and Cook

First, wash your potatoes with a potato scrubber and dry. Next, peel off those potato skins and cut into 4-6 pieces. Place your potatoes in a pot of cold salted water, then bring to a boil. Once boiling reduce the heat to a slow boil and cook until tender (about 20 minutes).

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

Once tender, reserve 1 cup of potato water then drain your potatoes very well and return them to the pan. Add in the cooked red lentils, salt, oregano, and vegan butter. Using a potato masher or fork, mash the mixture slowly adding in the potato water until you get a smooth creamy texture.

Step 4: Serve

Serve your high-protein mashed potatoes right away or store for later (see storage section). These healthy mashed potatoes make a perfect side dish or are amazing as the base to our loaded mashed potato bowls!

🥡 Storage Instructions

Allow your mashed potatoes to cool completely, then transfer them to an airtight container. Store in the refrigerator for up to 3-4 days. When reheating, add a splash of water or dairy-free milk to restore their creamy texture, stirring as needed.

Freezing: While these potatoes are best enjoyed fresh, you can freeze them if needed. Place in freezer-safe containers or heavy-duty freezer bags, and freeze for up to two months. Thaw overnight in the fridge and reheat on the stovetop or in the microwave, stirring occasionally to maintain their smooth consistency.

🥔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.

🤔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:

1. 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.
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.