Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop

This quick and easy Simmer & Serve Scalloped Potatoes, recipe is super creamy and decadent, while still being totally WFPB vegan! It also has more resistant starch than regular scalloped potatoes—taking it from a high glycemic index food down to a medium, or even, low-gi.

These are great as a side with something like Lental Meatloaf, I love them with a simple Italian or French side salad and some Stovetop Cornbread. Even add some veggies and call it a meal, or maybe even throw these under the broiler for a bit if you want them all crispy and bubbly as an indulgent savory treat.

Recipe Overview – Simmer & Serve Scalloped Potatoes

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Allergies & Dietary Restriction-Friendly

As usual, all the recipes are allergy-friendly and Top 8/9 Allergy Free:
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no added salt added, no added oil, no added sugars, no coconut. (All recipes are also vegan unless that wasn’t obvious).
Using only minimally processed and healing foods, from scratch.

Why So Restrictive?

All of the recipes I design are made to be accessible to as many people as possible. Many people have food allergies (220 million worldwide) or dietary restrictions (17.1% of U.S. adults). And many more people (1.7 billion worldwide) are also currently suffering from non-communicable diseases like heart disease, diabetes, cancer, and many others which are responsible for 74% of all deaths.

So these recipes are all made to heal, especially those who already need of healing, and don’t add more than the minimum to get the most flavor. One of the most important rules of cooking is that it’s always easier to add an ingredient to a dish than to remove one that you’ve already added.

Add what you want, but the ingredients selected not only cause the least harm they also give the most benefits!

Why Dry Spices and Powdered Ingredients?

With accessibility comes cost and availability. I wanted to design the items so even low-income or people living in food deserts can still eat healthy healing meals so I’ve used the most affordable, common, and convenient ingredients I can find in my area, but feel free to use fresh, frozen, or whatever works for you—most scientific studies are done with powdered/dehydrated foods since they can fit in a pill; so any kind of veggie, fruit, or herb is better than nothing. Try the conversion for common dry/fresh ingredients tables if you’re using different from what’s written in the recipe.

Short Recipe Video – Simmer & Serve Scalloped Potatoes

The Menu for Simmer & Serve Scalloped Potatoes

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Detailed Directions for Scalloped Potatoes

Note: If you’re not using a spice grinder or blender then you will need oat flour and ground spices.

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1. Boil your sliced potatoes, covered on high heat, in 1 cup of water (this makes it take less time to boil since we don’t have a lot of water to heat up). Cook until just fork tender, add small amounts of water as needed to avoid burning.
2. Mix all of your sauce ingredients together, adding the water slowly while stiring to make sure it’s a smooth texture with no large clumps. Now your potatoes should be fork tender, and most of the water should be cooked off, so add your cold sauce and mix well. Bring the sauce back to a boil, then reduce the heat to a simmer and cover with a lid with a steam vent, or leave a small gap in the lid so steam can escape.
   
   Note: the cold sauce cools down the potatoes and increases the resistant starch, lowering the glycemic load/index of the potatoes.
3. After about 7-10 minutes of simmering remove the lid, stir, and serve. Top with fresh or dried herbs like parsley. A squeeze of lemon gives it a touch of brightness and will cut through some of the cream if it’s too heavy for you.
   
   I like it with a side salad with French or Italian dressing and homemade Stovetop Cornbread.

Why This Recipe for Scalloped Potatoes?

Scalloped potatoes were my favorite side dish growing up (other than Mac & Cheese…). So creamy and rich with soft potatoes that still had some bite, but also melted in your mouth. Yum!

Of course there is the issue with the high glycemic index/load from potatoes. So primarily I wanted something that wasn’t going to spike my blood sugars and could be safe for diabetics as well (my mother is a type 1 diabetic and also loves scalloped potatoes).

I’ve tried to find a healthy vegan (WFPB) version online, but almost all the recipes I found either fell short for me, or they required expensive nuts and other potential food allergens. I wanted something that everyone could enjoy, even if they had food allergies and dietary restrictions.

I put in wayyy to many ingredients when I first started experimenting with this recipe, so it took me a lot of trial and error to trim down the recipe to just the essentials. This way I could keep the cost and effort of the recipe to a minimum. So after a lot of trial and error I finally have something that reminds me of the exact recipe I love and remember from my childhood.

Have ideas for recipes or feedback? Let me know in the comments or connect with me on substack or Instagram!

Blending Without a Spice/Coffee Grinder

You can use any type of blender, just blend/pulse everything for the sauce until it’s smooth and well blended, and then follow the regular directions.

If you want you can try to use your stick blender to blend the dry ingredients, like in the video below, but I recommend just blending them with liquid and your stick blender, or other blender or food processor, if you don’t have a spice/coffee grinder.

🌟The Full Simmer & Serve Scalloped Potatoes Recipe🌟

Simmer & Serve Scalloped Potatoes

Chef Rob

Creamy scalloped potatoes made wfpb vegan, sos-free, and using low-gi hacks for added resistant staches.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Simmer Time 10 minutes mins

Total Time 25 minutes mins

Course Comfort Food, Side Dish

Cuisine English, French

Servings 3 people

Equipment

• 1 Pot with a lid (if the lid has a steam vent that's even better!)

Ingredients

  

POTATOES

• 2 cups potatoes sliced
• 1 cup water
• ¼ cup (onions) optional, dehydrated, or ½ cup fresh diced

SAUCE

• 4 tbsp oats
• 1 tbsp garlic granulated
• 2 tsp onion powder
• 1 tsp parsley dry
• 1 tsp nutritional yeast highly recommended but optional
• ¹/16 tsp celery seeds ground
• ¹/16 tsp thyme ground
• 3 tbsp sunflower seed butter or 2 tbsp tahini
• 1 tbsp apple cider vinegar
• ½ tbsp balsamic vinegar
• ½ tbsp white vinegar
• 1 cup water

GARNISH

• ¼ tsp parsley dry, or 1 tsp fresh

Instructions

 

• Add your sliced potatoes and 1 cup of water to a covered pot on high heat. Boil the potatoes until they are fork-tender (if you haven't made your sauce you can do that while they boil).
  
• Make the sauce by mixing everything but the water very well. Then add the water slowly, a few tablespoons at a time, stiring until an even consistency.

  When the potatoes are fork-tender, add the sauce and stir to quickly cool down the potatoes (increasing the amount of resistant starch and lowering their GI). Bring the sauce up to a boil again then quickly reduce the heat to a low simmer. Partially cover (so steam can escape) and simmer for 7-10 minutes or until the sauce thickens.
  
• Remove the partially covered lid, stir, and serve garnished with fresh (or dry) parley.
  

Video

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🧂If you absolutely must add salt or sugar then try to add them to taste, to the top of the food, so you use less, and add in small amounts and only after tasting before adding any more. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready. (Use a finer ground salt as it will taste saltier.)

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice and be surprised by the natural sugars and sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

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💡Protips💡

Even Potato Slices For Even Cooking

Try to slice your potatoes as even as possible. You can do this by hand, but a mandoline slicer will make short work of this. If some slicer are too thick they might still be hard when the rest are done, or slices that are too thin may turn into much by the time the rest is cooked.

Less Water, Faster Boiling

We only use one cup of water for the potatoes, but if you need more (especially if your pot is wide) then add it in small amounts as needed so you don’t have to wait for it all to come back to a boil.

Seed/Nut Butter Substitutes

You can use any seed or nut butter. I suggest 3 tbsp of sunflower seed butter, or 2 tbsp of tahini. I would start with 2 tbsp of cashew butter, macadamia, walnut, and hazelnut butters. The rest I would use 3 tbsp.

If you want to use whole ground seeds/nuts then double the amount of tablespoons for butters.

Leftovers

These should work well for freezing, just save in individual portions. Covered in the fridge they will last for 3-7 days.

Make It Fresh

Substitute the dry spices, herbs, and powdered veggies for fresh. Just mince them all very finely. You can check out the Fresh Dried & Ground Ingredient Equivalents Made Easy to more easily convert dried to fresh or vise versa. I would omit the added water at first until you check the consistency since the fresh herbs will make the end product moister.

Blenders, Food Processors, and Immersion Blenders

If you have (oat) flour, ground spices, and ground chia (or flax) then you don’t need a grinder, blender, or food processor—see above. Otherwise, simply blend the sauce ingredients and otherwise follow the recipe.

Nutrition Facts Table – Simmer & Serve Scalloped Potatoes

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected? Help me improve by giving me feedback, thanks!

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments below or on substack.

Stay healthy and nourished! Happy cooking!🎁

Chef Robert Leigh

Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop