Sweet Potato Casserole

by Anjali @ The Picky Eater on May 19, 2014

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Ok, so I know that Sweet Potato Casserole is traditionally a Thanksgiving dish, and it’s May. But I had some leftover sweet potatoes sitting in my pantry the other night, and so I decided why not bring a little bit of fall flavor back to our table this Spring?

This could actually even be considered mashed sweet potatoes, which you can enjoy at pretty much any time of the year.

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The best part is, this dish is totally lightened up from the traditional recipe! At just 100 calories, 2.5g fat, and only 7.2g sugar (most of it naturally occurring) per serving, you can feel great about eating this side dish. Sweet potatoes are actually super nutritious: they’re high in antioxidants, they’re a great source of vitamins and minerals such as manganese, folate, copper, iron, vitamins A, C, B2, B6 and Biotin, and they’re a fantastic source of dietary fiber.

At Thanksgiving, this nutritious veggie is doused with tons of butter, sugar, and then topped with marshmallows – but you don’t need all of that for it to taste amazing.

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I like serving it up as a side dish during dinner, as a healthy dessert, or as part of my breakfast too — it’s the perfect complement to some scrambled eggs in the morning!

So what makes this dish better for you than the original?

  • There’s no butter! I used spices to add flavor without fat, and I used cooking spray to coat the casserole dish.
  • The topping is full of nutty, cinnnamon-y goodness: You won’t miss the marshmallows, trust me.
  • There’s way less sugar than normal: Since sweet potatoes are already really sweet, all you need is a tiny bit of honey or brown sugar and vanilla to amp up the natural sweetness.

The Ingredients

  • 3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 2 Tbsp honey
  • 1/4 cup golden raisins
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground ginger
  • 1/2 tsp salt
  • 1 tsp ground cinnamon (divided)
  • 1 Tbsp packed brown sugar
  • 1/3 cup chopped pecans

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The Directions

Step 1: Chop potatoes into cubes, cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.

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Step 2: Preheat oven to 400° F. Spray a baking dish with cooking spray. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don’t have one, you can do this step by hand—it’ll just take a little muscle!).

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Step 3: Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl.

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Step 4: Spread the sweet potato mixture in the prepared baking dish. Sprinkle pecan mixture over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.

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When it’s done it will look like this:

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How good does that look? This recipe makes 12 HUGE portions, which you can feel really great about eating! The creaminess of the sweet potatoes tastes great against the sweet crunchy texture of the pecan topping. The husband absolutely loved this dish (even though he was skeptical at first), as did a bunch of our guests (and little kids) at dinner. Hope you enjoy this as much as we did!

Sweet Potato Casserole

Total Time: 40 minutes

Yield: 12 servings

Serving Size: 1/12 of casserole

Calories per serving: 101

Fat per serving: 2.5g

Nutritional Info Per Serving: 101 Calories, 2.5g Fat (0.3g Saturated), 19.8g Carbs, 7.2g Sugar, 106.9mg Sodium, 2g Fiber, 1.3g Protein

Ingredients

  • 3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 2 Tbsp honey
  • 1/4 cup golden raisins
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground ginger
  • 1/2 tsp salt
  • 1 tsp ground cinnamon (divided)
  • 1 Tbsp packed brown sugar
  • 1/3 cup chopped pecans

Directions

  1. Chop potatoes into cubes, cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.
  2. Preheat oven to 400° F. Spray a baking dish with cooking spray. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don't have one, you can do this step by hand—it'll just take a little muscle!).
  3. Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl.
  4. Spread the sweet potato mixture in the prepared baking dish. Sprinkle pecan mixture over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.
http://pickyeaterblog.com/low-calorie-sweet-potato-casserole/

{ 6 comments… read them below or add one }

Lawrence May 28, 2014 at 11:35 am

This is a great Paleo Diet recipe, my family has been eating Paleo for about two years, seems like a great treat or breakfast casserole dish!

Reply

Anjali @ The Picky Eater May 28, 2014 at 4:47 pm

Thanks Lawrence!! You’re right – this is a great Paleo dish 🙂 Can’t wait for you to try it for breakfast soon!

Reply

Sally K. June 2, 2014 at 1:57 pm

What a lovely recipe. No white sugar, very little brown sugar and honey, no added fat, and it looks delicious! Great for a family get-together!

Reply

Anjali @ The Picky Eater June 3, 2014 at 2:23 pm

Thanks so much Sally! This is perfect for the whole family to enjoy! And you won’t believe how sweet it is, even though there isn’t any white sugar or fat! 🙂 Enjoy!

Reply

Nancy June 8, 2014 at 10:05 pm

I really love sweet potatoes and they are good for my Diabetes. This recipe is perfect! AND GOOD!

Reply

Anjali @ The Picky Eater June 10, 2014 at 8:02 am

Oh awesome!! So glad to hear that Nancy!

Reply

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