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Healthy Sweet Potato Casserole

This healthy sweet potato casserole is sweet, creamy, perfectly spiced and topped with a crunchy oatmeal pecan streusel topping.

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr 15 mins
Servings: 10 servings
Calories: 269 kcal
Course: Side Dish , Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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

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

% 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.