Feel-good mashed potatoes — with extra protein

With the holidays quickly approaching, I’m rolling out my favourite healthy vegan holiday recipes that have been well-reviewed by my family members and blog readers.


mashed potatoes, vegan, side dish, holidays

With the holidays quickly approaching, I’m rolling out my favourite healthy vegan holiday recipes that have been well-reviewed by my family members and blog readers.

Like many people, I absolutely love mashed potatoes. I just love them when they are creamy, garlicky, smooth ‘n chunky, skins and all. Buttery, salty, piled with salsa or ketchup. It is fun to dress them up.

For these mashed potatoes, I decided to make a sneaky high-protein version as a way to get in more protein during my holiday meal. Normally, mashed potatoes don’t have much protein — but with the addition of navy beans these have a whopping 11 grams of protein per serving! My mom declared these mashed potatoes “better than her own” and no one can ever guess that there are beans hiding in there. Don’t worry; you can’t taste them either. Try adding roasted garlic for a deep garlic flavor.

High-protein garlic mashed potatoes

These mashed potatoes have a delicious buttery and garlicky flavour, and lots of texture from the potato skins. The mashed potatoes boast a whopping 11 grams of protein and 11 grams of fibre per serving. Use them as a main dish by adding some cooked veggies and toppings like ketchup, salsa, BBQ sauce, or buttery spread, or serve them as a high-protein side dish to any meal.

10-12 large organic red potatoes
3-3.5 cups cooked navy beans (two 15-oz cans)
1/4 cup soy-free Earth Balance buttery spread
2 tbsp unsweetened/unflavoured almond milk
4-5 large cloves of garlic, minced
1 tsp sea salt, or to taste
1/2 tsp ground paprika
Freshly ground black pepper, to taste
Other herbs and seasonings as desired

1. Wash potatoes with a potato scrubber, chop into large chunks, and toss into a large pot. I prefer to leave the skin on, but you can peel if desired.

2. Fill pot with water until potatoes are covered. Cook on medium-high heat for about 30-35 minutes until fork tender. Drain potatoes and place in a large bowl.

3. Drop in garlic cloves into a food processor (running) and process until finely chopped. Add drained and rinsed beans, salt, paprika, and process until mostly smooth.

4. After cooling potatoes for a few minutes, take a potato masher and mash until desired consistency is achieved. Now add your milk and Earth Balance and keep mashing.

5. Add processed bean mixture to potato mixture and mash until smooth. Sprinkle with black pepper, other herbs, and additional sea salt.

6. Serve with Earth Balance, salsa, ketchup, or BBQ sauce, and a serving of cooked veggies to round out the meal.

Nutritional info: (Serves 8). Per serving, approx: 336kcal, 7 gram fat, 11 grams fibre, 11 grams protein, 2 grams sugar.

Angela Liddon is the creator of Oh She Glows — a popular healthy vegan recipe website receiving over 1.6 million page views a month — and one of Chatelaine’s Women of the Year 2011. Angela’s passion for healthy vegan food is contagious and she’s eager to show others that vegan (and often gluten-free) food can blow your taste buds away.

2 comments on “Feel-good mashed potatoes — with extra protein

  1. Pingback: The Hapifork: Vibrating fork that helps you lose weight

  2. Pingback: Seasonal, healthy and detoxifying Easter sides - Chatelaine.com

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