Healthy Vegan Scalloped Potatoes and Onions
Lower in Fat and Sodium

Healthy Vegan Scalloped Potatoes and Onions are an easy to prepare, lower fat and sodium alternative to traditional scalloped potatoes.

I am a minimalist home chef, mostly preferring to use as few ingredients as possible that will best highlight the primary ingredients.  That's where the sweet onions come in.  The onions get soft, creamy and sweet as they bake, perfectly complementing the potatoes, while keeping the fat low.

Considering the health benefits of potatoes, you may want to keep this easy to prepare, Healthy Vegan Scalloped Potatoes and Onions recipe on your rotation, especially during the cooler months.  Nothing like a casserole-like, piping hot dish of creamy, savory, and slightly sweet spuds to satisfy a craving on a cold night!

You may also want to try these super simple, healthy baked, roasted and steamed potato recipes.

Keeping Healthy Vegan Scalloped Potatoes Lower in Fat and Sodium

It's easy to keep these Healthy Vegan Scalloped Potatoes and Onions lower in fat in sodium simply by swapping out higher fat cream or half and half with a nondairy alternative, and omitting the high sodium and fat cheese.

Sweet onions, which nicely complement the potatoes, cook down into a soft, creamy consistency, as mentioned.

I use a little nondairy milk, like soy or cashew milk.  Cashews can be soaked and blended to use instead.  Soaking for at least thirty minutes to one hour softens them so they are easier to blend.

While a vegan cheese could be used instead, I don't find them worth the money.  Plus, most are still high in sodium and fat, depending upon what the cheese is made with.

In lieu of the cheese, I use nutritional yeast.  Nutritional yeast is often used when making vegan cheese dishes, as it adds a slightly cheesy, slightly salty flavor.  Nutritional yeast typically comes in a dry, yellow flakey texture, however, some are powdered.  And there are smaller and larger flake sizes.  

Nutritional yeast is a great source of B vitamins.  Look for brands, like Terrasoul, my favorite, which has naturally occurring B vitamins, as opposed to synthetic.

My other salty flavor alternative is miso, a top condiment used in macrobiotic diets, now gaining in popularity among plant-based dieters.

Healthy Vegan Scalloped Potatoes and Onions Recipe - Ingredients & Steps

HEALTHY SCALLOPED POTATOES & ONIONS - INGREDIENTS

You will need a large rectangular baking dish or casserole dish, ideally with a lid for this recipe.

• 6 medium-sized russet potatoes, peeled and sliced into around 1/4 inch rounds
• 2 medium to large sweet onions, sliced
• 1/2 cup water
• 1/4 cup soy or cashew milk (or soak 1/4 - 1/2 cup cashews in water for 30+ minutes, time permitting, to soften, drain, then blend with 1/2 cup water, miso, pepper and nutritional yeast, as outlined in the steps)
• 2-3 tsp. white miso
• 2 Tbsp. nutritional yeast
• 1/2-3/4 tsp. white pepper
• 1 Tbsp. vegan butter, cut into smaller pieces
• Paprika or smoked paprika
• 1 Tbsp. dried parsley, optional
• 1 Tbsp. extra virgin olive oil, optional
  

HEALTHY VEGAN SCALLOPED POTATOES AND ONIONS - STEPS

Preheat oven to 350-360º

1. Place sliced potatoes and onions into baking dish.
2. Combine water, nondairy milk, pepper, and nutritional yeast in a small bowl.  Alternatively, soak 1/4 cup (up to 1/2 cup) cashews in water for at least 30 minutes to soften (add heated filtered water to quicken this), then drain, and add cashews to a blender or food processor with about 1/2 cup fresh filtered water, along with the miso, white pepper, and nutritional yeast.  Pour mixture over potatoes.
3. Spread vegan butter over the top.
4. Sprinkle paprika and optional dried parsley over the top.
5. Cover with foil, and bake for about 30 minutes.
6. Check for tenderness of potatoes ~ if tender, drizzle with olive oil over top, if using, and let bake, uncovered for 10-15 more minutes, until the top browns.  Alternatively, turn to a low broil, checking every 5 minutes.

Healthy Vegan Scalloped Potatoes and Onions Recipe Notes

Bread crumbs can be added to the top to give the Scalloped Potatoes a crustier topping.  The olive oil drizzled at the end, after removing the cover helps the potatoes brown.  

If wanting lower fat, use only 1/4 cup cashews or store bought soy or cashew milk.  Omit either the vegan butter or the extra virgin olive oil.  I do suggest using a little at for the best overall flavor and nice brown finish.  However, make this dish to suit your personal health goals.

Other nuts may work as well, such as walnuts, and possibly a blend of either walnuts or cashews and a couple brazil nuts.  Alternatively, try blending hemp seeds instead.  

You may also like these super simple baked, roasted or steamed potato recipes

Seasoned Steamed Potatoes couldn't be an easier and healthier way to prepare potatoes!

Roasted potatoes cut into thin wedges (center) like those used for the Healthy Vegan Scalloped Potatoes and Onions, and roasted with carrots (right)

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