Scalloped “Potatoes”

Posted by Mike Miryala on

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If you're following a low-carb diet and craving the creamy comfort of scalloped potatoes, we have a delicious solution for you! This low-carb scalloped "potatoes" recipe replaces the starchy potatoes with a clever and healthier alternative – cauliflower. With the same creamy and cheesy goodness, this dish is a satisfying low-carb option that will keep you on track with your dietary goals. 

Scalloped potatoes, a classic comfort food dish, have a history that dates back several centuries. The exact origins of scalloped potatoes are not entirely clear, as variations of similar dishes have been found in different cultures throughout history. However, the dish as we know it today has evolved over time.

The term "scalloped" in the context of potatoes refers to the scallop shell, which has a concave shape. The layered appearance of the sliced potatoes in a baking dish is reminiscent of the ridges and curves of a scallop shell, hence the name.

Cauliflower as Potato Substitute

Cauliflower has gained popularity as a versatile and nutritious substitute for potatoes in various dishes. Here are some reasons why cauliflower is commonly used as a potato substitute:

  • Low in Carbohydrates: Cauliflower is significantly lower in carbohydrates compared to potatoes. This makes it an excellent choice for those following low-carb or keto diets, as it helps reduce overall carbohydrate intake while still providing a similar texture and taste to potatoes.
  • Lower in Calories: Cauliflower is also lower in calories compared to potatoes. This can be beneficial for individuals looking to manage their calorie intake and maintain a healthy weight.
  • Nutrient-Dense: Cauliflower is rich in essential nutrients such as vitamin C, vitamin K, folate, and potassium. It also contains dietary fiber, which aids in digestion and helps keep you feeling satisfied.
  • Versatility in Cooking: Cauliflower is incredibly versatile and can be prepared in various ways, allowing it to mimic the texture and appearance of potatoes. It can be mashed, roasted, steamed, or even grated to create cauliflower "rice" or "hash browns." This versatility makes it a suitable substitute for potatoes in numerous recipes.
  • Lower Glycemic Index: Cauliflower has a lower glycemic index compared to potatoes, meaning it has a milder impact on blood sugar levels. This makes it a preferable choice for individuals with diabetes or those aiming to maintain stable blood sugar levels.
  • Dietary Restrictions: Cauliflower is naturally gluten-free, making it an excellent option for individuals with gluten sensitivities or celiac disease. It can be used as a base for dishes that traditionally use potatoes, providing a gluten-free alternative.

It's worth noting that while cauliflower can be a great substitute for potatoes in many recipes, it does have a distinct flavor and texture. Some individuals may find that they prefer the taste of potatoes and may need to experiment with seasonings or other ingredients to achieve the desired flavor profile.

This low-carb Scalloped "Potatoes" recipe allows you to indulge in the creamy goodness of traditional scalloped potatoes while keeping your carbohydrate intake in check. By using cauliflower as a substitute, you can enjoy a satisfying and flavorful dish that aligns with your low-carb lifestyle. Give this recipe a try and savor the creamy, cheesy delight of scalloped "potatoes" without the guilt!

      Scalloped “Potatoes”

      Prep Time: 20 minutes
      Cook Time: 60 minutes
      Yield: 12 servings
      Category: Side Dish
      Cuisine: American

      Description: Get ready to enjoy all the flavors of traditional scalloped potatoes without the excess carbs!


      • 1 head of cauliflower (1 ⅓ lbs or 600 g), cut into thick (about 1-inch or 2 ½ cm) slices
      • 2 Tablespoons (30 ml) of coconut oil (plus additional to grease a casserole dish)
      • 1/2 medium onion (2 oz or 55 g), diced
      • 4 garlic cloves (12 g), peeled and minced
      • 1 egg, lightly whisked
      • 2 (14 oz or 400 ml each) cans of unsweetened coconut milk
      • 1 teaspoon (1 g) of Italian seasoning
      • 1/2 teaspoon (1 g) of ground nutmeg
      • Salt and pepper, to taste


                                                1. Preheat the oven to 350°F (175°C). Grease a large casserole dish with coconut oil and set aside.
                                                2. Place the sliced cauliflower in the prepared casserole dish. Set aside.
                                                3. Melt the coconut oil in a skillet over medium-high heat. Add the onion and garlic to the skillet and sauté until the onion is translucent. Evenly spread the onion and garlic mixture over the cauliflower in the casserole dish.
                                                4. In a medium bowl, whisk to combine the egg, coconut milk, Italian seasoning, ground nutmeg, salt, and pepper. Pour the mixture into the casserole dish to completely cover the cauliflower.
                                                5. Place the casserole dish in the oven and cook for 60 minutes until the cauliflower is soft.
                                                6. Remove the casserole dish from the oven and let the scalloped “potatoes” cool slightly before serving.

                                                                              Nutrition: (Estimated and based on per-serving amounts.)

                                                                              • Calories: 101
                                                                              • Fat: 9 g
                                                                              • Total Carbs: 4 g
                                                                              • Fiber: 1 g
                                                                              • Sugar: 2 g
                                                                              • Net Carbs: 3 g
                                                                              • Protein: 2 g

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