Rediscovering Comfort Food
After my bariatric surgery, I often found myself craving the creamy, cheesy comfort foods I loved, especially scalloped potatoes. The idea of making a lighter version seemed daunting at first, but I soon learned to embrace my kitchen. With a bit of creativity, I crafted this bariatric-friendly rice potato casserole, a comforting dish that balances cauliflower rice and thinly sliced potatoes without the guilt.
Ingredients You’ll Need
To make this delicious casserole, gather the following ingredients:
- 1 cup thinly sliced potatoes (Yukon gold or red)
- 1 cup cooked cauliflower rice or regular rice alternative
- 1 cup reduced-fat shredded cheese (cheddar or Monterey Jack)
- ½ cup nonfat Greek yogurt or light sour cream
- ½ cup unsweetened almond milk or skim milk
- 1 tbsp light butter or olive oil
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt and pepper to taste
Optional toppings: chives, turkey bacon bits, or a sprinkle of paprika.
Optional Additions for Better Consistency:
- Add 1 teaspoon of cornstarch or 1 tablespoon of unflavored protein powder to the sauce mix. This helps the creamy base set well and keeps it from separating.
- If lactose-sensitive, substitute Greek yogurt with lactose-free yogurt or light ricotta.
Step-by-Step Instructions
Creating this low-carb cheesy casserole is easier than you think!
- Preheat oven to 375°F (190°C) and lightly grease a small baking dish.
- Par-cook the potato slices for 5 minutes in the microwave or boiling water until just tender. (This ensures the potatoes are soft without overbaking.)
- Layer half of the potatoes, half of the cauliflower rice, and half of the sauce in the dish. Repeat the layers.
- Whisk together the Greek yogurt, milk, melted butter, seasonings, and half the cheese. Pour evenly over the layers.
- Top with the remaining cheese and optional toppings.
- Bake uncovered for 25 to 30 minutes, until the top is golden and bubbly.
- Rest for 5 minutes before serving for easier portioning.
Tip: Baking uncovered gives a golden crust; covering for half the bake time keeps the casserole moist.
Tips for a Balanced Meal
For extra protein, consider adding shredded chicken or ground turkey. You can swap cauliflower rice for creamy mashed cauliflower for an even richer texture. Remember to keep portions small and pair this dish with a lean protein for a balanced meal. S
Nutritional Benefits & Serving Suggestions
Serve warm with steamed green beans, sautéed spinach, or a fresh cucumber salad. This low-carb cheesy casserole makes a satisfying side or even a main dish for smaller appetites.
Each serving, about three-quarters of a cup, has roughly 180 to 220 calories, 18 grams of protein, 10 grams of carbs, and 7 grams of fat, depending on your toppings and cheese.
This bariatric comfort food recipe is high in protein, low in fat, and has fewer carbs than traditional scalloped potatoes. Serve it with a side of steamed vegetables or a small salad for a complete, cozy dinner option.
Join the Community
I’d love to see your bariatric-friendly comfort food creations! Share them on Pinterest or Instagram and let’s inspire each other with healthy meal ideas!