This Healthy Sweet Potato Casserole offers a fresh take on a beloved classic. We’ve lightened up this traditional side dish without sacrificing any of the comforting flavors you love. Enjoy a creamy, naturally sweet casserole with reduced sugar, perfect for a guilt-free holiday feast or any family meal. It’s truly a delight!
Table of Contents
Why You’ll Love This Healthy Sweet Potato Casserole
This lighter take on a classic side dish will quickly become a family favorite for many reasons:
- Enjoy Traditional Flavors: It keeps the comforting taste of a classic sweet potato casserole.
- Lighter, Healthier Ingredients: We use smart swaps to reduce fat and sugar without compromising taste.
- Creamy Texture from Yogurt: Low-fat vanilla yogurt creates a wonderfully smooth and rich consistency.
- Simple and Straightforward Recipe: Perfect for beginners, with easy-to-follow steps.
- Perfect for Any Holiday Meal: This healthy sweet potato casserole shines as a festive side or everyday treat.
- Customize Sweetness Easily: You control the added sugar, making it just right for your preference.
Ingredients
To create this delightful Healthy Sweet Potato Casserole, you’ll need just a few simple ingredients. These choices help keep the dish lighter while maximizing flavor. Gather these items to get started:
- 3 lbs. sweet potatoes, peeled and cut into 3/4-inch cubes
- 1 cup low-fat vanilla yogurt
- 1 tsp. cinnamon
- A pinch of nutmeg
- A pinch of salt
- Brown sugar (optional, to taste)
- 4 large egg whites OR 2 large whole eggs, lightly beaten
- 3/4 cup chopped pecans
- 1/2 cup mini marshmallows
Notes & Substitutions
Selecting the right ingredients makes all the difference in this Healthy Sweet Potato Casserole. Choose firm, blemish-free sweet potatoes for the best flavor and texture. For the yogurt, low-fat vanilla adds a subtle sweetness and creaminess. You can use plain Greek yogurt for extra tang and protein, but you might need to increase the optional brown sugar slightly. Remember, the brown sugar is entirely optional; taste the mixture before adding it. Using egg whites reduces fat and cholesterol, but whole eggs provide a richer texture. For pecans, choose fresh, fragrant ones. If you don’t like marshmallows, you can omit them entirely or use a pecan crumble for topping instead.
Equipment
You won’t need many specialized tools for this recipe. Just a few basic kitchen items will make preparing your Healthy Sweet Potato Casserole a breeze.
- Large saucepan
- Potato masher or stand mixer
- 2.5 quart casserole dish
- Measuring cups and spoons
Instructions
Creating this Healthy Sweet Potato Casserole is simpler than you might think. Follow these straightforward steps for a delicious and lighter side dish that your family will adore.
- Prepare Oven and Dish: Preheat your oven to 350°F (175°C). Lightly grease or spray a 2.5-quart casserole dish to prevent sticking.
- Cook Sweet Potatoes: Place the peeled and cubed sweet potatoes in a medium saucepan. Add enough water to just cover them. Bring to a boil over high heat, then reduce the heat to a simmer. Cook until the sweet potatoes are fork-tender, which usually takes 5-7 minutes.
- Drain Thoroughly: Once tender, drain the sweet potatoes exceptionally well. You want them as dry as possible to prevent a watery casserole.
- Mash Sweet Potatoes: Return the drained sweet potatoes to the pot. Use a potato masher or an egg beater to mash them until they are smooth. Alternatively, transfer them to the bowl of a stand mixer and beat until smooth.
- Add Flavorings: Stir in the low-fat vanilla yogurt, cinnamon, nutmeg, and a pinch of salt. Beat the mixture again until fully combined.
- Adjust Sweetness (Optional): Taste the sweet potato mixture. If you desire more sweetness, add brown sugar one tablespoon at a time, beating it in and tasting after each addition, until you reach your preferred level of sweetness.
- Incorporate Eggs: Once you are satisfied with the flavor, beat in the lightly beaten egg whites or whole eggs until they are fully incorporated and the mixture is smooth.
- Transfer to Dish: Pour the healthy sweet potato casserole mixture into the prepared casserole dish, spreading it evenly.
- Initial Bake: Bake the casserole in the preheated oven for 30 minutes. This allows the base to set and warm through.
- Add Topping: After 30 minutes, remove the dish from the oven. Evenly top the casserole with the chopped pecans and mini marshmallows.
- Final Bake: Return the dish to the oven and continue baking for another 10-15 minutes, or until the marshmallows are puffed, golden brown, and slightly toasted.
- Serve Warm: Let the casserole cool for a few minutes before serving warm. Enjoy your delicious and healthy sweet potato casserole!
Pro Tips & Troubleshooting
Making a fantastic Healthy Sweet Potato Casserole is easy with a few tricks. For lump-free potatoes, cook them until very tender, then mash them immediately while hot. To prevent a watery casserole, always drain the cooked sweet potatoes thoroughly. If your marshmallows don’t brown, try moving the casserole to a higher rack in the oven for the last few minutes, or use the broiler for a very short time (watch carefully to prevent burning). For natural sweetness, choose ripe sweet potatoes. You can prep the sweet potato base a day ahead and store it in the fridge; just add the topping and bake before serving.
Serving, Storage, & Variations
This versatile healthy sweet potato casserole is wonderful for any occasion, and easy to store or adapt.
Serving Suggestions
This Healthy Sweet Potato Casserole is an ideal side dish for your Thanksgiving or holiday spread. It pairs beautifully with roasted turkey, ham, or chicken. You can even enjoy a small portion as a delightful, sweet breakfast alongside your coffee.
Storage Instructions
Store any leftover healthy sweet potato casserole in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the un-topped casserole mixture for up to 3 months. Thaw it in the fridge overnight before baking. Reheat individual servings in the microwave or cover the dish with foil and warm it in a 300°F oven until heated through.
Variations
Get creative with your Healthy Sweet Potato Casserole! Instead of marshmallows, try a crunchy pecan crumble topping made with oats, brown sugar, and a touch of butter. Experiment with different spices like a pinch of ground ginger or allspice for added warmth. For nut-free options, simply omit the pecans or use toasted coconut flakes instead. To make it dairy-free, swap the low-fat vanilla yogurt for a plain, unsweetened dairy-free yogurt alternative (like almond or coconut yogurt) and add a little vanilla extract.
Nutrition Information
This Healthy Sweet Potato Casserole offers a more nutritious way to enjoy your favorite holiday side. Sweet potatoes are naturally rich in vitamins, especially Vitamin A, and dietary fiber. Our recipe uses less added sugar and fat, making it a smarter choice for your table.
The USDA provides more information on the nutritional benefits of sweet potatoes, highlighting their excellent source of Vitamin A and dietary fiber.
| Nutrition Facts | Per Serving (1/12 of recipe) |
|---|---|
| Calories | 176 calories |
| Sugar Content | 9.4 g |
| Sodium Content | 120.1 mg |
| Fat Content | 5.2 g |
| Saturated Fat | 0.6 g |
| Trans Fat | 0 g |
| Carbohydrates | 28.8 g |
| Fiber Content | 4.2 g |
| Protein Content | 4.7 g |
| Cholesterol | 1 mg |
FAQ
Can I use plain Greek yogurt? Yes, you can! Plain Greek yogurt works wonderfully, but you might want to add a bit more brown sugar to balance the extra tang.
Is this recipe dairy-free? As written, it uses low-fat vanilla yogurt, so it is not dairy-free. You can substitute with a plain, unsweetened dairy-free yogurt (like almond or coconut) for a dairy-free option.
Can I make it ahead of time? Absolutely! You can prepare the sweet potato base mixture up to 2 days in advance. Store it covered in the refrigerator, then add the toppings and bake when ready to serve.
How long do leftovers last? Store any leftover Healthy Sweet Potato Casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or microwave.
Can I omit the marshmallows? Yes, you can omit the marshmallows entirely if you prefer. For a different topping, consider a pecan crumble or simply enjoy the casserole without a top layer.
What prevents crunchy marshmallows? Ensure you bake the casserole long enough for the marshmallows to puff and soften. If they’re still hard, they might just need a few more minutes in the oven, or a quick broil (watching carefully) to toast and soften them.
Can I freeze sweet potato casserole? You can freeze the un-topped sweet potato casserole mixture for up to 3 months. Thaw it overnight in the refrigerator before baking with fresh toppings.
Conclusion
This Healthy Sweet Potato Casserole offers all the comforting flavors you adore in a lighter, more wholesome package. It’s truly the perfect festive side dish that lets you indulge without the guilt. We hope you try this delicious recipe soon! Please share your thoughts and rate it after you give it a try.
Delicious & Healthy Sweet Potato Casserole (Lighter Thanksgiving Side)
Equipment
- 2.5 quart casserole dish
- medium sauce pan
- egg beater or stand mixer
Ingredients
Main Ingredients
- 3 lbs sweet potatoes peeled and cut into 3/4-inch cubes
- 1 cup low-fat vanilla yogurt
- 1 tsp cinnamon
- A pinch nutmeg
- A pinch salt
- brown sugar optional
- 4 large OR 2 large egg whites OR whole eggs lightly beaten
- 3/4 cup chopped pecans
- 1/2 cup mini marshmallows
Instructions
Preparation
- Preheat oven to 350°F and lightly grease a 2.5 quart casserole dish.
- Place sweet potatoes in a medium sauce pan, cover with water, bring to a boil, then simmer for 5-7 minutes until tender. Drain the cooked potatoes.
- Return sweet potatoes to the pot and mash them thoroughly using an egg beater or stand mixer.
- Add yogurt, cinnamon, nutmeg, and salt; beat until combined. Taste and optionally beat in brown sugar one tablespoon at a time until desired sweetness is reached.
- Incorporate the beaten eggs into the mixture, then transfer it to the prepared casserole dish.
- Bake for 30 minutes, then top with pecans and marshmallows and continue baking for 10-15 minutes until golden and puffed.