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Healthy Hash Brown Casserole

February 7, 2013 By Susan Voisin 174 Comments
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Healthy Hash Brown Casserole

I wish I had a cute story behind this not-so-cute dish, but the truth is that I saw a hash brown casserole recipe online and wanted to fat-free veganize it. So I did.

I threw out all the butter, the cheese, the sour cream, the cream of chicken-parts soup, as well as the corn flakes on top, and what I had left was a package of hash brown potatoes–and the need for a really good sauce. So I turned to my favorite cheesy sauce, which can magically transform even the most mundane ingredients into instant comfort food.

As you know, I can’t resist the impulse to turn side dishes into one-pot meals, so I chopped up some kale and added a can of chickpeas, which resulted in one of the least attractive casseroles I’ve ever seen (and casseroles aren’t generally known for their beauty). But it tasted rich and comforting, with less than half of the fat of the original (even though my servings are much larger) and none of the cholesterol. And as an added bonus, it’s gluten-free!

Kale-Powered Hash Brown Casserole

Besides being a great main dish, consider this the perfect choice for your next brunch or hearty breakfast. Leftovers keep well—just reheat gently in the oven or taster oven.

For more casseroles (some of them pretty nice looking!) check out my Casseroles Archive of 40+ recipes.

Healthy Hash Brown Casserole
5 from 20 votes
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Healthy Hash Brown Casserole

Kale and chickpeas give this comfort food a nutritional boost and turn it from a side to a main dish, but if you want to make the more traditional side dish, see the notes at the end of the recipe.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 8
Author Susan Voisin

Ingredients

Sauce

  • 1 1/4 cups water
  • 1 cup plain sugar-free non-dairy milk
  • 3/4 cup nutritional yeast
  • 1/4 cup raw cashews or 2 tablespoons tahini optional
  • 3 tablespoons potato starch or cornstarch
  • 1 1/2 tablespoons lemon juice
  • 1 - 1 1/2 teaspoons salt omit for low-sodium diets
  • 1 teaspoon dry mustard
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon turmeric
  • 1/8 - 1/4 teaspoon cayenne pepper optional
  • black pepper to taste

Casserole

  • 1 large onion chopped
  • 3-4 cloves garlic minced
  • 12 ounces kale stems removed and leaves chopped
  • 16 ounces frozen Southern-style hash brown potatoes thawed (see notes below)
  • 1 15- ounce can chickpeas rinsed and drained
Prevent your screen from going dark

Instructions

  • Preheat oven to 350 F. Oil a 11x9-inch baking dish.
  • Place sauce ingredients in blender and blend at high speed until smooth.
  • Heat a large, deep non-stick skillet or wok over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes. (Add water by the tablespoon if needed to prevent sticking.) Stir in the garlic, kale, and 2 tablespoons of water; cover tightly. Cook, stirring every 60 seconds, until kale has wilted to about half its volume.
  • Add the sauce, hash browns, and chickpeas. Cook, stirring constantly, until the sauce begins to thicken.
  • Pour into prepared baking dish. Cover with foil and bake for 40 minutes. Uncover and bake until casserole is set (no longer liquid in the middle), 10-15 minutes. Serve hot.

Notes

To make a more traditional style casserole, leave out the kale and chickpeas and use a 32-ounce package of hash browns instead.
Be sure to buy diced hash browns with no oil added. They should contain about 70 calories and no fat per serving. If they aren't available, peel and cut regular potatoes into 1/2-inch cubes.
Nutrition, per serving, without cashews or tahini: 209 calories, 21 calories from fat, 2.6g total fat, 0mg cholesterol, 489.6mg sodium, 764.1mg potassium, 37.3g carbohydrates, 8g fiber, less than 1g sugar, 13g protein.
Nutrition Facts
Healthy Hash Brown Casserole
Amount Per Serving (1 Serving)
Calories 230 Calories from Fat 38
% Daily Value*
Fat 4.2g6%
Sodium 490mg21%
Carbohydrates 38g13%
Fiber 8g33%
Sugar 1g1%
Protein 13.6g27%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Main Course, Side Dish
Cuisine American, Vegan
Keyword vegan hash brown casserole
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
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Kale and chickpeas give this comfort food a nutritional boost and turn it from a side to a low-fat, vegan main dish.

Enjoy!

Susan

Filed Under: Main Dishes, Recipes, Side Dishes Tagged With: Casseroles, Cheese Sauces, Chickpea Recipes, Eat-to-Live, Gluten-free, Potato Recipes, Southern cooking, Soy-free, Thanksgiving Recipes

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Reader Interactions

Comments

  1. Michele

    February 7, 2013 at 12:02 pm

    This sounds really tasty and easy, and I think it’s pretty!!!

    Reply
  2. Mary

    February 7, 2013 at 12:24 pm

    I don’t know about anyone else, but I find the picture and the description about this casserole very appealing and appetizing! You are a wizard at taking simple ingredients and putting them together to make something fantastic!

    Reply
  3. jon p

    February 7, 2013 at 12:37 pm

    I don’t buy hash browns so, to substitute home made, would I cook up a batch and weigh or use the pre cooked weight?

    Reply
    • Susan Voisin

      February 7, 2013 at 12:56 pm

      Just cut them up and weight them. They cook in the casserole.

      Reply
  4. Kathryn

    February 7, 2013 at 12:44 pm

    WHAT?!?! This looks delish. Can’t wait to finish up my potato and kale enchilada casserole so I can make this next.

    What would be the flavor difference if I leave out the cashews and tahini?

    Reply
    • Susan Voisin

      February 7, 2013 at 12:54 pm

      Thanks! i was afraid it had looks that only a mother could love. 😉 It’s just a touch richer and creamier with the nuts, but you can safely leave them out.

      Reply
  5. ManriqueGaby

    February 7, 2013 at 1:17 pm

    I love the video!

    Reply
  6. tricia

    February 7, 2013 at 1:27 pm

    OMG! I am totally making this for breakfast this weekend. LOVE IT! And I honestly think it IS kind of pretty. 🙂 Thanks again!

    Reply
    • tricia

      February 7, 2013 at 1:28 pm

      OH and thanks for that shucking Kale video! I should now be able to do it in no time at all. I never knew you could do it like this – but just FYI….clicking on the pic does not stop it, at least it doesn’t on my computer!

      Reply
  7. Abby

    February 7, 2013 at 1:35 pm

    I think it looks delicious and beautiful, and I’m guessing most of your readers will feel the same way! I don’t eat flour or added starches like potato/cornstarch, so I’m pondering making this with a different cheez sauce recipe that doesn’t call for them.

    Reply
    • Susan Voisin

      February 7, 2013 at 3:12 pm

      Well, it’s easy to replace the starch with cooked potato (the recipe doesn’t call for flour). You could try another sauce, but you’d be missing out on a great one! 😀

      Reply
  8. jodye @ chocolate and chou fleur

    February 7, 2013 at 2:40 pm

    What a great meal, all in one dish! I love kale with potatoes, and I’m sure that hefty dose of nutritional yeast makes it so savory and cheesy. I’m going to have to give this a try!

    Reply
  9. Abby @ The Frosted Vegan

    February 7, 2013 at 3:02 pm

    Yum!! I love that this has kale as well, count me in!

    Reply
  10. Deborah Saas

    February 7, 2013 at 5:23 pm

    Love this casserole idea!

    Reply
  11. marcia gemler

    February 7, 2013 at 6:36 pm

    Made this tonight—- soooo good! I used cubes of fresh white and sweet potatoes, added some diced vegan sausage, added chopped red peppers. Definitely a keeper!

    Reply
  12. Kelly

    February 7, 2013 at 6:41 pm

    Made this for dinner tonight! I added some green peppers but otherwise stuck to the recipe. It was really tasty, and my husband and 2 year old liked it too!

    Reply
  13. Pam

    February 7, 2013 at 6:46 pm

    This does not look bad at all – in fact it looks very yummy to me. I’m definitely going to try this recipe. Wonder if I can halve the quantities to not make so much…Thanks Susan 🙂 Love your little video clip…

    Reply
  14. WaterDragon

    February 7, 2013 at 7:10 pm

    I guess I won’t be the first to say – That looks delicious! It’s not ugly at all, and I’m definitely gonna try it.
    I’ve seen Ann Esselstyn shuck kale, and it’s a neat trick. Nonetheless, I’m frequently too lazy for even that and will often buy it by the bag at Trader Joes. How much weight do you think in that case? 6 – 8 oz? Or about how many cups once it’s chopped?

    Reply
    • Susan Voisin

      February 7, 2013 at 7:48 pm

      I didn’t measure it in cups, but I’d guess the stems weighed about 4 ounces, so 8 should do it.

      Reply
    • WaterDragon

      March 2, 2013 at 12:33 pm

      Just came back to report that this was just as delicious as I expected it to be – more even. Thanks!!!

      Reply
  15. Cathy

    February 7, 2013 at 7:51 pm

    I’ve always wanted to try a nutritional yeast cheese sauce! My question is: can this dish be frozen or does that mess up the consistency of the sauce?

    Reply
    • Susan Voisin

      February 7, 2013 at 8:11 pm

      Freezing shouldn’t affect the sauce. It will probably freeze fine.

      Reply
  16. CLEvegan

    February 7, 2013 at 8:45 pm

    Can you shuck dinosaur kale the same way?
    I have found that chopped kale keeps better than kale left on the stalk. I rinse it, cut off the stem, chop the leaves, spin them in a salad spinner, and put them in a gallon size baggie with a paper towel for 24 hours to absorb any excess water. After removing the paper towel, the kale stays crisp and fresh for a week.

    Reply
  17. Marty

    February 8, 2013 at 4:34 am

    Where can you find smoked paprika? I haven’t found it at any grocery store! This looks yummy!

    Reply
    • Susan Voisin

      February 8, 2013 at 7:22 am

      If there’s a TJMaxx or Marshall’s in your area, check there. They sometimes have it for a good price. I’ve been buying it online, at The Spice House, for so long that I’m not sure if my local grocery store carries it now.

      Reply
    • Katie

      February 8, 2013 at 12:14 pm

      I found smoked paprika at Target.

      Reply
  18. cathy

    February 8, 2013 at 8:17 am

    I order mine on line from Penzy’s. It has the best smoked paprika ever! I love it on everything.

    Reply
  19. Sarah

    February 8, 2013 at 11:18 am

    Actually, that looks gorgeous. Yum. Will be trying this one.

    Reply
  20. Twila Smith

    February 8, 2013 at 3:05 pm

    I enjoyed your description of adapting a recipe and only being left with the potatoes as a new starting point. So true. Love the addition of kale (of course, I love just about anything with kale). I’ve prepared something similar, adding some smoked tempeh. It also lends itself well to substituting chopped cauliflower for some of the potatoes. Now I think I might need to try this with sweet potatoes …

    Reply
    • Susan Voisin

      February 8, 2013 at 3:27 pm

      Ah, you read my mind about the cauliflower! I wanted to use half cauliflower and half potatoes, but alas, I was out of cauliflower. But I did have kale, so that’s how this combination came about.

      Reply
  21. Erin

    February 8, 2013 at 3:19 pm

    Certainly looks delicious to me!

    Reply
  22. moonwatcher

    February 8, 2013 at 3:46 pm

    Hi Susan,

    I agree with everyone else that this looks lovely and delicious! I really enjoyed the kale shucking video as well! I will have to make this sometime. I liked reading the extra touches people added in, especially the cauliflower. And I, too, loved how when you took all the traditional stuff out you were left wtih the potatoes! Thanks for another great and healthy comfort food choice!

    xo

    moonwatcher

    Reply
  23. Eric

    February 8, 2013 at 4:46 pm

    Just made this casserole and it was easy and came out great. I love casserole recipes…I can prepare it on the weekend and then have several meals for the following week. This recipe provides a nice foundation for many variations that I am sure to try. Thanks Susan for the recipe!

    Reply
  24. Megan

    February 8, 2013 at 4:53 pm

    We’re in the middle of the blizzard and hunkering down with a big batch of this tonight and it is PERFECT comfort food!! Just wanted to say I used frozen chopped kale and it worked really well. My only tip would be add it last to the pan since it won’t wilt. Next time I’m trying sweet potato!

    Reply
    • Connie Fletcher

      February 8, 2013 at 5:43 pm

      Me too, Megan….Vermont here….LOTS of snow!!! And perfect timing for a comfort food like this potato and yumminess casserole! Thanks, Susan!

      Reply
  25. Vegan Radhika Sarohia

    February 9, 2013 at 3:03 am

    This looks stellar…gonna try a low-carb stove-top cauliflower version of it soon:)

    Reply
  26. Dawn

    February 9, 2013 at 7:31 am

    Yum! Potatoes are Comfort Food 101 for me and this looks like a new and healthy way to enjoy them. I sometimes see these frozen potatoes on sale for great prices. So they will be good to have in the freezer for this recipe. Thanks!

    Reply
  27. Stacy

    February 9, 2013 at 10:31 am

    Susan, Yum! I have been in a casserole mood too. I love how they warm up the home and smell wonderful! I created something really similar last weekend, only I used brown rice, frozen spinach & okra, adzuki beans and an onion-mushroom (coconut) cream sauce. I will try your version this weekend! I am so greatful for your blog!

    Reply
  28. Werner

    February 9, 2013 at 8:11 pm

    Great dish, rich and satisfying…better than any vegan mac and cheese I have tried. So happy to find a basic, delicious and nutritious go-to dish for potlucks and the grandkids….not to mention chilly Saturday nights 🙂 Thanks so much, your recipes are so real!

    Reply
  29. erin

    February 9, 2013 at 9:46 pm

    If anyone tries freezing this, please comment and let us all know how it goes. Thanks for another wonderful recipe Susan 🙂

    Reply
  30. Vibeke

    February 9, 2013 at 10:46 pm

    I made this recipe the day you posted it and my family loved it! I will definitely be making it again.

    Reply
  31. Laurel

    February 10, 2013 at 11:30 am

    I enjoy all of your recipes. Just wondering… I have rainbow chard in my frig right now and just bought organic potatoes. Can I substitute kale for the chard? Any advice on using “fresh” potatoes instead?

    Reply
    • Susan Voisin

      February 10, 2013 at 11:33 am

      Sure! You can use any greens you like and any potatoes, too. Just cut them into 1/2-inch cubes.

      Reply
  32. Brenda

    February 10, 2013 at 6:28 pm

    Just made this tonight, and WHAT a delicious, filling casserole!!

    Just to let everyone know that grated potatoes will work just fine, as well as cubed. I had a bag of “Simply Potatoes” brand Hash Browns. These are the ones in the green bag that are refrigerated, not frozen. I find them where the butter, margarine, cheese, etc are in the grocery store. Oil free, and since they are not frozen, you don’t have to thaw them. Picture:
    http://bit.ly/VOxq5y

    Anyway, they come in 20 ounce bags, so I just made 1 1/2 times the cheese sauce, upped the kale and bean amounts slightly, and baked in a 9×13 pan.

    Thanks Susan, for another fantastic recipe!!

    Reply
  33. Flo brown

    February 11, 2013 at 9:56 am

    Love this recipe even while watching carbs!

    Reply
  34. Louise Placek

    February 11, 2013 at 11:57 am

    So, just wondering, did you leave the miso out of the sauce recipe for a reason? I like the sauce with the miso. Makes it deeper in flavor.

    Going to make this today for lunch! Yum!

    Reply
    • Susan Voisin

      February 11, 2013 at 12:00 pm

      I was just trying to use fewer ingredients to simplify the sauce a little, but by all means, add the miso if you want to. It does add a depth of flavor that salt doesn’t.

      Reply
  35. Molly

    February 11, 2013 at 2:22 pm

    I made this last night and it was incredible! My only complaint is that there were no leftovers; we couldn’t stop eating it. I’m going to add some butternut squash cubes the next time I make it, due to popular demand, which will be soon.

    Reply
  36. Randi

    February 11, 2013 at 7:48 pm

    This is beautiful and delicious! So hearty and cheesy! I would love to try this with broccoli and mushrooms, too. I made it in a 9 x 13 pan and the cooking time was perfect. It went great with some grapefruit and Apple Upside Down Baked Oatmeal Cakes from http://www.bashfulbao.com/2012/12/apple-upside-down-baked-oatmeal-cakes/#comment-2593. Thank you!

    Reply
  37. Ainsley

    February 11, 2013 at 8:39 pm

    I’ve made some amazingly delicious food from your site, and this has made my top 5 list for SURE. It’s easy, healthy and so so so yummy.

    Reply
  38. Kim

    February 13, 2013 at 9:16 am

    My spouse doesn’t like nutritional yeast, unfortunately. Do you think the sauce with still work if I use real shredded cheddar instead? I’ve tried the Daiya cheddar and he doesn’t like that either. Thanks.

    Reply
    • Susan Voisin

      February 13, 2013 at 9:20 am

      I haven’t cooked with dairy cheese for 19 years, so I’m not a good person to ask! I would think you could shred it and add it to the sauce as it heats, but you might be better off following a nonvegan recipe.

      Reply
  39. Kate

    February 13, 2013 at 12:55 pm

    Your recipes are always so great! I’m doing a series on kale salads for my blog this week and would appreciate your input. (And maybe a shout out?)

    I’ve followed you for years! Stay well!

    bkstrength.wordpress.com

    Reply
  40. Rachael

    February 13, 2013 at 6:03 pm

    We have a winner! This is the first vegan meal I have made in 3 years that my son (now 11) has willingly eaten seconds! I took out the chickpeas and put in vegan sausage since no one in my house likes chickpeas but me
    Thanks so much Susan!

    Reply
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