5.0 from 12 votes
Healthy Sweet Potato Butternut Casserole
Combining sweet potatoes, butternut squash, maple syrup and a pinch of cinnamon and curry, this Healthy Sweet Potato Butternut Casserole wows everyone!
Prep Time
30 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 50 mins
Servings: 8
Calories: 128 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 1 recipe Maple Molasses Glazed Pecans* roughly chop the pecans before proceeding with the recipe
- 3 medium sweet potatoes about 2 pounds, halved
- 1 large butternut squash 2 ½-3 pounds, cut in half**
- 4 teaspoons extra virgin olive oil divided
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon curry powder
- ½ teaspoon cinnamon
- 2-3 tablespoons pure maple syrup
- 2 tablespoons butter
- 1 teaspoon finely chopped fresh rosemary
Instructions
- Preheat oven to 400˚F. Line two sheet pans with foil for easy cleanup. Lightly grease a 8x8-inch baking dish.
- Add halved sweet potatoes to one baking sheet and the halved butternut squash (see Café Tips above) to the other. Drizzle the veggies on each pan with 2 teaspoons of olive oil and rub with your hands to coat.
- Roast butternut squash for 30 minutes, then add pan with sweet potatoes to the oven and bake for another 30-35 minutes or until both the squash and the sweet potatoes are very tender.
- Remove from oven and set aside to cool for about 10 minutes. Reduce oven heat to 350 degrees F.
- Holding sweet potato halves with a clean, folded kitchen towel or a pot holder, scoop the flesh of all the potatoes into a large bowl and discard the skin. Scoop out the seeds from the butternut squash and discard, then scoop out the flesh and add to the bowl with the sweet potatoes.
- Add the salt, pepper, curry powder, cinnamon, 2 tablespoons maple syrup and butter. Mash with a potato masher or an electric mixer until smooth. Taste and add more maple syrup if you like it a little sweeter.
- Transfer mixture to prepared baking dish and top with 1 ½ cups of the Maple Molasses Glazed Pecans (you will have more pecans than you need, but they are great for nibbling). Bake for 20 minutes until hot. Sprinkle with finely chopped fresh rosemary. Serve and enjoy!
Cup of Yum
Nutrition Information
Calories
128kcal
(6%)
Carbohydrates
21g
(7%)
Protein
1g
(2%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Cholesterol
7mg
(2%)
Sodium
346mg
(14%)
Potassium
494mg
(14%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
16970IU
(339%)
Vitamin C
20.9mg
(23%)
Calcium
60mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 128
% Daily Value*
| Calories | 128kcal | 6% |
| Carbohydrates | 21g | 7% |
| Protein | 1g | 2% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 7mg | 2% |
| Sodium | 346mg | 14% |
| Potassium | 494mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 16970IU | 339% |
| Vitamin C | 20.9mg | 23% |
| Calcium | 60mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.