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healthy sweet potato casserole recipe.
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Healthy Sweet Potato Casserole

My healthy sweet potato casserole features a lightened-up spiced sweet potato mash topped with a pecan streusel and baked until creamy and golden. No added sugar!
Course Dessert
Cuisine American
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 8 servings
Calories 272kcal
Author Arman Liew

Ingredients

  • 4 cups sweet potatoes cooked, approximately 3 large potatoes
  • 1/4 cup butter melted
  • 1/2 cup coconut sugar or maple syrup
  • 2 large eggs
  • 1/2 cup low fat cream or coconut cream
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg

Pecan streusel

Instructions

  • Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.
  • Place the sweet potato in a pot of water and bring to a boil. Cook until the sweet potatoes are tender when pierced with a fork, about 10-15 minutes.
  • In a large mixing bowl, add the cooked sweet potatoes and mash them until smooth. Add the butter, coconut sugar, eggs, light cream, vanilla extract, salt, cinnamon, and nutmeg, and mix until thick and smooth.
  • Transfer the mixture to the greased baking dish.
  • In a separate bowl, combine the flour, coconut sugar, coconut oil and pecans and mix until a thick crumble remains. Sprinkle over the sweet potato mixture.
  • Place the baking dish in the oven and bake for 25-30 minutes, or until the streusel topping is golden.

Notes

TO STORE: The leftovers will keep for 4 to 5 days when stored in an airtight container in the fridge. Just know that the streusel will lose its crispy crunch as it sits.
TO FREEZE: Sweet potato casserole freezes very well for up to 3 months. Either assemble or bake it without the pecan topping, wait for it to cool, cover the dish, and freeze. Let it thaw in the fridge overnight before adding the streusel on top and baking.
TO REHEAT: While the casserole is delicious chilled or at room temperature, you can reheat it in a 350ºF oven or microwave if you prefer it hot.
 

Nutrition

Serving: 1serving | Calories: 272kcal | Carbohydrates: 30g | Protein: 5g | Fat: 14g | Sodium: 265mg | Potassium: 323mg | Fiber: 4g | Sugar: 10g | Vitamin A: 9687IU | Vitamin C: 2mg | Calcium: 41mg | Iron: 1mg | NET CARBS: 26g