This sweet potato casserole is sure to be a hit at your next holiday meal. This dish will not make you feel heavy or weighed down after eating, and will leave you with room for dessert. The fat has been reduced from 20 grams to 3 grams and the calories are almost half. The dish is naturally sweetened with maple syrup and topped with coconut sugar, which is low on the glycemic index.
I absolutely adore sweet potato casserole but cannot justify 3/4 cup sugar, a stick of butter, and a mountain of marshmallow as a side dish. If this was called a dessert than I would be all for these ingredients, but this is often eaten as part of the meal and then followed by dessert.
Needless to say, I’ve cut out a ton of the unnecessary ingredients. This is now a make ahead dish only requiring your attention for 15-20 minutes the day you decide to serve it. And even that time is mostly in the oven! Talk about the perfect way to entertain!
So what’s different in this sweet potato casserole? Well I roast the sweet potatoes instead of boiling them. Roasting the potatoes enhances the natural sweetness. This can of course be done a day or two in advance. This dish is sweetened naturally with maple syrup, which has 54 different antioxidants in it and may helps keep the immune system strong. There are only egg whites (instead of whole eggs and butter) in this dish, which makes it much lighter.
The topping in this dish is so easy. I used coconut sugar, pecans and cinnamon. The coconut sugar gets almost caramelized under the heat, so it’s a perfect topping without the need for a bunch of oil or butter.
I will say that if you are expecting a super sugary sweet dish, this probably isn’t for you. But this dish taste like sweet potatoes and cinnamon with just a hint of extra sweetness. I actually prefer this version as my side dish over the sugary stuff. I still eat the other versions, just for dessert!
- 2 lbs sweet potatoes, roasted*
- 2 tsp. cinnamon
- 2 tbs. maple syrup
- 3 egg whites
- 1 tsp. vanilla
- 1 tbs. coconut sugar
- 2 tsp. cinnamon
- ¼ cup chopped pecans
- Roast sweet potatoes in 400 degree oven until tender (about 30 minutes). Here's a tip, cut sweet potatoes in half or in quarters to cut the baking time down.
- Allow sweet potatoes to cool prior to handling. Scoop out the flesh from the skin into the mixer bowl. You can use a spoon or your hands to do this.
- Add the maple syrup, 2 tsp. cinnamon, egg whites and vanilla to the sweet potato flesh and mix on medium for 2-3 minutes until the potatoes no longer have clumps and the eggs start to build in volume. Scrape down edge and beat again 1 minute.
- Add potato mixture to a greased casserole dish.
- Bake at 375 for 20 minutes.
- While baking, mix together the coconut sugar, 2 tsp. cinnamon and chopped pecans.
- Remove casserole from heat*. Sprinkle topping liberally over the potatoes.
- Return to oven and bake 15-20 minutes. Stay close to oven after 10 minutes to ensure the pecans don't burn.
What About You?
- Sweet Potato Casserole, or Sweet Potato Pie?
- Marshmallows or Pecans?