Healthy Sweet Potato Casserole with Pecans and Marshmallows
User Reviews
5
Healthy Sweet Potato Casserole with Pecans and Marshmallows
Description
This Healthy Sweet Potato Casserole begins with baking whole sweet potatoes until tender, then scooping out the flesh and mixing it with pure maple syrup, unsweetened almond milk, vanilla extract, spices including cinnamon and nutmeg, salt, and an egg to bind. The smooth, lightly spiced base offers a creamy texture with subtle sweetness from the maple syrup.
The crunchy topping is made from crushed corn flakes combined with chopped pecans, brown sugar, and melted unsalted butter, sprinkled over the mashed sweet potatoes in a baking dish. After baking at 350°F for 30 minutes, mini marshmallows are scattered over the top in rows and the casserole is baked further until the marshmallows become golden and slightly melted, adding a classic touch of sweetness and softness.
This casserole works well served warm alongside roasted meats or as a festive holiday dish. The nut topping contributes nuttiness and crunch that contrasts with the velvety sweet potato base. The marshmallows add a familiar gooey texture and sweetness popular in many sweet potato casseroles.
For dairy-free or vegan versions, substitute almond milk and vegan butter, and use vegan marshmallows. The recipe steps allow cooling the sweet potatoes before proceeding, making it manageable for advance preparation.
Ingredients
Sweet Potato Casserole:
- 3 lb. sweet potato about 4 medium or 3 large sweet potatoes
- 3 Tbsp maple syrup pure, 45g
- 1/2 cup almond milk unsweetened, 120g
- 1 Tbsp vanilla extract
- 1 egg
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp salt
Crunchy Topping:
- 1 cup corn flakes or you can leave as is, crushed, 28g
- 1/4 cup pecans chopped, 30g
- 2 Tbsp brown sugar 24g
- 2 Tbsp butter melted, unsalted, 30g
- 1 cup mini marshmallows 55g
Instructions
- Preheat the oven to 400 degrees F. Spray a 7x11-inch dish with cooking spray.
- Poke holes in sweet potatoes and place on a baking sheet sprayed with cooking spray. Bake for 45-55 minutes, flipping halfway, or until potatoes are tender. Potatoes should be tender all over with a fork. Take out and allow to cool until cool to touch (about 15 minutes). Reduce oven temperature to 350 degrees F.
- Cut the sweet potatoes open and discard the skin. Add the sweet potato flesh to a bowl with the maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg and salt. Use an electric mixer to beat until smooth. Pour into the prepared baking pan and spread out evenly.
- Combine the corn flakes, chopped pecans, brown sugar and melted butter in a small bowl. Sprinkle over the casserole in diagonal rows 2 inches apart.
- Bake at 350 degrees F for 30 minutes. Then remove from the oven and sprinkle marshmallows in alternate rows between cornflake mixture. Bake for another 10 minutes or until marshmallows are toasted to liking.
Notes
- To make this casserole dairy-free or vegan, use plant-based milk, dairy-free butter alternatives, and vegan marshmallows.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 234 kcal
% Daily Value*
| Serving | 1/8 of recipe (177g) | |
| Calories | 234kcal | 12% |
| Carbohydrates | 40g | 13% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Fiber | 5g | 20% |
| Sugar | 17g | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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