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 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
- 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.
- 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
- Prep The lentils: While the potatoes cook, add dry red lentils to another pot with 2 cups of water and a pinch of salt.
- 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.
- Reserve & Drain: Once the potatoes are tender, reserve 1 cup of the potato water, then drain well and return them to the pot.
- 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.
- Serve: Serve the high-protein mashed potatoes immediately or store them for later (see storage instructions).
Cup of Yum
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.
Nutrition Information
Serving
1serving
Calories
237kcal
(12%)
Carbohydrates
45g
(15%)
Protein
11g
(22%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
123mg
(5%)
Potassium
920mg
(26%)
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: 6servings
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.