Healthy Sweet Potato Casserole
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Unrated
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Prep Time
25 mins
-
Cook Time
25 mins
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Total Time
1 hr 15 mins
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Servings
10 servings
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Calories
269 kcal
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Course
Side Dish, Main Course
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Cuisine
American
Healthy Sweet Potato Casserole
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This healthy sweet potato casserole is sweet, creamy, perfectly spiced and topped with a crunchy oatmeal pecan streusel topping.
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Ingredients
Sweet Potato Casserole
- 3 pounds sweet potatoes, peeled and cut into chunks
- 3 tablespoons maple syrup
- 1 egg
- 1/2 cup milk of choice
- 1/2 cup plain Greek yogurt, Any fat content works
- 1 1/2 teaspoons vanilla
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground allspice
Streusel Topping
- 1/2 cup old fashioned rolled oats
- 1/3 cup white whole wheat flour
- 1/3 cup packed dark brown sugar
- 1/4 cup Chopped Pecans
- 1/4 teaspoon kosher salt
- 1/4 cup melted butter
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Instructions
- Add the sweet potatoes to a pot and fill it with enough cold water to cover the potatoes. Bring them to a boil and cook until they're fork tender, about 20-30 depending on how big the chunks are.
- Preheat oven to 350° F. While the sweet potatoes cook, combine all of the dry ingredients for the streusel in a bowl. Pour in the melted butter and stir together until the mixture looks like wet crumbly sand.
- Drain the sweet potatoes and mash them in the same pot you cooked them in. Add the maple syrup, egg, milk, Greek yogurt, vanilla, and spices. Continue to mash until everything is smooth, creamy, and well combined. For an extra smooth and fluffy filling use a hand mixer or stand mixer.
- Pour the filling into a lightly greased casserole dish. An 8×11'', 9×13'' or deep dish 10'' pie pan will all work. Spread the streusel all over the top of the casserole. Bake for 30-40 minutes.
Nutrition Information
Show Details
Calories
269kcal
(13%)
Carbohydrates
46g
(15%)
Protein
6g
(12%)
Fat
7g
(11%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.2g
Cholesterol
29mg
(10%)
Sodium
304mg
(13%)
Potassium
557mg
(16%)
Fiber
5g
(20%)
Sugar
18g
(36%)
Vitamin A
19499IU
(390%)
Vitamin C
3mg
(3%)
Calcium
95mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 269 kcal
% Daily Value*
| Calories | 269kcal | 13% |
| Carbohydrates | 46g | 15% |
| Protein | 6g | 12% |
| Fat | 7g | 11% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 29mg | 10% |
| Sodium | 304mg | 13% |
| Potassium | 557mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 18g | 36% |
| Vitamin A | 19499IU | 390% |
| Vitamin C | 3mg | 3% |
| Calcium | 95mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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