Randy Chandler
Scalloped potatoes are a delicious dish, but how many calories does it contain? The calorie count varies based on the ingredients used and the recipe followed. For instance, a calorie-trimmed recipe for scalloped potatoes with cheese may have 114 calories per serving, while another recipe using full-fat cheese and whole milk may have a higher calorie count. The daily recommended calorie intake for an adult is generally around 2,000 calories, so it's important to be mindful of how dishes like scalloped potatoes fit into your overall diet and nutritional needs.
| Characteristics | Values |
|---|---|
| Calories | 114 per serving |
| Type of potatoes | Red potatoes |
| Cheese | Reduced-fat Sharp Cheddar Cheese |
| Other ingredients | Milk, flour, salt, pepper, garlic powder, onion, Parmesan |
| Cooking instructions | Bake in a 350°F oven for about 65 minutes or until potatoes are tender |
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Calorie-saving swaps
Scalloped potatoes are a classic side dish, often served during holidays and family meals. They are made by layering thinly sliced potatoes with a creamy cheese sauce, baked until tender and golden brown. While delicious, scalloped potatoes can be high in calories due to the combination of potatoes, cheese, milk or cream, butter, and other ingredients. Here are some calorie-saving swaps to consider:
Choose Red Potatoes Over White:
Red potatoes have a creamier texture and absorb less sauce during baking compared to white potatoes, resulting in a dish that is naturally lower in calories.
Opt for Reduced-Fat Cheese:
Use reduced-fat sharp cheddar cheese instead of full-fat cheese to cut down on calories without sacrificing flavor. Reduced-fat cheese provides the same cheesy taste with fewer calories.
Lighten Up the Sauce:
The sauce in scalloped potatoes can be made lighter by substituting milk for cream. Warm the milk before pouring it over the potatoes to ensure the dish bakes evenly. Additionally, use a small amount of butter or a butter substitute, and thicken the sauce with flour to reduce the overall calorie count.
Bulk Up with Vegetables:
Add extra vegetables to the dish to increase the volume and nutritional value while keeping the calorie count in check. Try incorporating diced onions, green onions, or even asparagus or broccoli.
Go Easy on the Toppings:
While toppings like breadcrumbs or extra cheese can enhance the flavor and texture of scalloped potatoes, they also add extra calories. If you want to include toppings, use a light sprinkle of grated cheese or breadcrumbs to add texture without going overboard.
Portion Control:
Finally, remember that portion sizes matter. Consider making smaller individual servings or baking the potatoes in ramekins to naturally limit the amount served. This simple swap helps control calorie intake without sacrificing the enjoyment of this comforting dish.
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Potato type
The type of potato you use in scalloped potatoes can affect the dish's overall calorie count and texture. Red potatoes are recommended for scalloped potatoes as they yield a creamier result. This is because red potatoes have a higher moisture content, which prevents them from absorbing too much sauce during baking. White potatoes, on the other hand, tend to have a drier texture and may soak up more sauce, potentially affecting the dish's calorie content.
Using red potatoes ensures that the sauce, which contributes significantly to the dish's overall calories, is retained and not entirely absorbed by the potatoes. This helps maintain the intended calorie count per serving. Red potatoes also have a slightly lower calorie density compared to some white potato varieties due to their higher moisture content.
Additionally, the cooking method can impact the potato type used in scalloped potatoes. Since scalloped potatoes are typically baked, the drier texture of white potatoes may not be ideal as they can become even drier during the baking process. Red potatoes, with their natural moisture, can better withstand the baking process without becoming overly dry or absorbing too much liquid from the sauce.
It is worth noting that while red potatoes are recommended, white potatoes can still be used. However, the dish's texture and overall calorie content may be slightly affected. White potatoes may result in a drier, denser dish, whereas red potatoes contribute to a moister, creamier texture that is often desired in scalloped potatoes.
When choosing potatoes for scalloped potatoes, it is essential to consider the variety's moisture content and its interaction with the other ingredients and cooking methods. Red potatoes are generally preferred for their ability to maintain a creamy texture and prevent excessive sauce absorption, ultimately contributing to a more accurate calorie count per serving.
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Cheese choice
When making scalloped potatoes with cheese, the cheese you choose can have a significant impact on the dish's overall calorie count and flavour. Here are some options to consider:
Reduced-fat Sharp Cheddar Cheese: For a calorie-conscious option, reduced-fat sharp cheddar cheese can be a great choice. It still provides a "cheesy" flavour to the dish while reducing the overall calorie count. This option is ideal for those watching their calorie intake but still wanting a satisfying cheesy experience.
Full-fat Cheddar Cheese: If you're not concerned about calories and want an indulgent, creamy experience, full-fat cheddar cheese is the way to go. It melts beautifully and adds a rich, decadent flavour to the scalloped potatoes. This option will undoubtedly increase the calorie count, but it's worth it for a special treat.
Parmesan Cheese: Parmesan cheese is a classic choice for scalloped potatoes. It has a strong, nutty flavour that can enhance the dish. Parmesan is often used in between layers of potatoes to add pockets of flavour. While it contributes to the overall calorie count, a little Parmesan goes a long way, so you can still enjoy its distinctive taste without using large quantities.
Green Onions: While not a cheese, green onions can be a great addition to scalloped potatoes. They add a mild onion flavour and a bright colour to the dish. Green onions are relatively low in calories, so they can be a fresh and healthy option to include in your recipe.
Red Potatoes: The type of potato you use also matters. Red potatoes are recommended for their creamy texture and ability to hold their shape during baking. They tend to absorb sauces better and result in a moister dish compared to white potatoes, which can be drier.
In conclusion, when choosing cheese for your scalloped potatoes, consider the balance between flavour and calorie count. Reduced-fat options can help lower the overall calories, while full-fat cheeses and certain potato varieties will create a richer, more indulgent dish.
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Sauce ingredients
The sauce is a key component of scalloped potatoes with cheese, contributing to its flavour and texture. Here is a detailed breakdown of the ingredients and their role in the dish:
Milk is the base of the sauce, providing creaminess and moisture to the potatoes. Whole milk can be used for a richer flavour, but lower-fat milk can also be substituted for a healthier option without sacrificing taste.
Flour is added as a thickening agent to the milk, creating a creamy and velvety sauce that coats the potatoes. It also helps to bind the ingredients together, ensuring the dish holds its shape when served.
Salt and pepper are essential for seasoning, enhancing the natural flavours of the potatoes and cheese. They add a savoury depth to the dish, bringing out the cheesiness and creaminess of the other ingredients.
Garlic powder, a flavour enhancer, adds a subtle pungent kick to the sauce. It also provides a warm, savoury note that complements the cheese and milk, rounding out the overall flavour profile.
Onion is another flavourful addition that can be incorporated in a variety of ways. Fresh onions can be sautéed to add a sweet and tangy layer to the sauce, or green onions can be used for a milder, fresher flavour.
Finally, cheese is the star ingredient that makes scalloped potatoes indulgent and irresistible. Full-fat cheese, such as cheddar, can be used for maximum flavour and meltability. Alternatively, reduced-fat cheese can be a healthier option without compromising on taste, ensuring the dish still has that essential cheesy goodness.
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Cooking method
To make scalloped potatoes with cheese that serves around 114 calories per serving, you should start by preparing the sauce. In a small saucepan, stir together milk, flour, salt, pepper, and garlic powder. Cook and stir the mixture over medium heat until it thickens and becomes bubbly. Then, stir in some onion.
Next, take a 1-1/2-quart casserole and spray it with a nonstick coating. Layer half of the red potatoes in the casserole. Top these with half of the sauce and sprinkle some Parmesan cheese and green onions, if desired. Repeat the layers with the remaining potatoes, sauce, Parmesan, and green onions.
Cover the casserole and bake it in an oven preheated to 350°F for about 65 minutes or until the potatoes are tender, stirring once during baking. Finally, remove the casserole from the oven and sprinkle it with reduced-fat Sharp Cheddar Cheese.
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Frequently asked questions
The calorie content of scalloped potatoes with cheese can vary depending on the ingredients and methods used, but one recipe for a calorie-trimmed version has around 114 calories per serving.
The type of potato used can impact the calorie count, as white potatoes tend to absorb more sauce during baking, resulting in a higher calorie count per serving.
Using reduced-fat cheese, such as sharp cheddar, and low-fat milk can help lower the calorie count without sacrificing flavor.
Yes, using nonstick spray coating instead of oil or butter for the casserole dish can also reduce the overall calorie content of the dish.
The calorie content per serving can vary depending on the portion size. A larger serving will have more calories, while a smaller serving will have fewer calories.
