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Creamy High Protein Mashed Potato (Vegan)
4.5 from 48 votes

Creamy High Protein Mashed Potato (Vegan)

Enjoy creamy, high-protein mashed potatoes with a rich, buttery texture, perfect for busy families needing a nutritious twist on a classic. Made with red lentils, this mash delivers a boost of protein while staying smooth and satisfying. Ideal as a side dish or a base for other meals, this recipe makes it easy to add variety to your weekly dinners. Say hello to a protein-packed upgrade that’s sure to become a family favorite!

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 6 servings
Calories: 237 kcal
Course: Side Dish
Cuisine: American, Vegan

Ingredients

  • 5 medium potato Yukon gold variety
  • 1 cup red lentils dry
  • 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

    Cup of Yum
  1. Prep the Potatoes: Wash and peel the potatoes, then cut each into 4-6 pieces. Place the potatoes in a large pot filled with cold, salted water.
  2. Cook the Potatoes: Place onto the stovetop and bring to a boil, then reduce to a slow boil and cook until fork-tender, about 20 minutes
  3. Prep The lentils: While the potatoes cook, add dry red lentils to another pot with 2 cups of water and a pinch of salt.
  4. Cook the Lentils: Bring to a boil, then reduce heat to a simmer. Cook for 15-20 minutes, or until the lentils are soft and mushy, with little to no water remaining (drain if necessary).Instant Pot Option: For a shortcut, cook the lentils in an Instant Pot on the bean setting for 15 minutes.
  5. Reserve & Drain: Once the potatoes are tender, reserve 1 cup of the potato water, then drain well and return them to the pot.
  6. Mash the Potatoes and Lentils: Add the cooked red lentils, salt, oregano, and vegan butter. Using a potato masher or fork, mash everything together, gradually adding reserved potato water until you reach a smooth, creamy consistency.
  7. Serve: Serve the high-protein mashed potatoes immediately or store them for later (see storage instructions).

Notes

  • Storage Tips: Store leftover mashed potatoes in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of reserved potato water or dairy-free milk to bring back the creamy texture.
  • Recipe Tip:  When you cook your red lentils make sure to cook them a tad longer to get them to break down. Test with a spoon to make sure it mashes easily before adding them to the potatoes.
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Nutrition Information

Serving 1serving Calories 237kcal (12%) Carbohydrates 45g (15%) Protein 11g (22%) Fat 2g (3%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 1g (5%) Sodium 123mg (5%) Potassium 920mg (20%) Fiber 13g (52%) Sugar 2g (4%) Vitamin A 132IU (3%) Vitamin C 29mg (32%) Calcium 62mg (6%) Iron 4mg (22%) Zinc 2mg

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 237

% Daily Value*

Serving 1serving
Calories 237kcal 12%
Carbohydrates 45g 15%
Protein 11g 22%
Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Sodium 123mg 5%
Potassium 920mg 20%
Fiber 13g 52%
Sugar 2g 4%
Vitamin A 132IU 3%
Vitamin C 29mg 32%
Calcium 62mg 6%
Iron 4mg 22%
Zinc 2mg

* Percent Daily Values are based on a 2,000 calorie diet.