Low Fat Sweet Potato Casserole
Indulge in the comforting flavors of fall with this Low Fat Sweet Potato Casserole, a lighter twist on a classic holiday favorite. Creamy mashed sweet potatoes are blended with unsweetened almond milk, a touch of maple syrup, and warm spices like cinnamon and nutmeg for a naturally sweet and silky base. Topped with a wholesome mixture of rolled oats, chopped pecans, and a hint of light brown sugar, this casserole offers a satisfying crunch without the guilt. Perfect as a side dish for festive gatherings or a cozy weeknight dinner, this healthier sweet potato casserole is ready in just one hour and serves six. Gluten-conscious foodies will love the use of whole wheat flour, and the olive oil keeps it heart-smart. Whether you’re entertaining guests or treating yourself, this nutritious and flavorful dish is sure to impress! Keywords: low fat sweet potato casserole, healthy side dish, Thanksgiving casserole, fall recipes, lighter sweet potato recipe.
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Recipe Information
Ingredients
- 4 medium (about 2 pounds total) sweet potatoes
- 0.5 cup unsweetened almond milk
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 0.25 teaspoon nutmeg
- 0.25 teaspoon salt
- 0.5 cup rolled oats
- 0.25 cup pecans, roughly chopped
- 2 tablespoons whole wheat flour
- 1 tablespoon light brown sugar
- 1 tablespoon olive oil
Instructions
Preheat your oven to 375°F (190°C). Grease a 2-quart casserole dish lightly with cooking spray and set aside.
Peel the sweet potatoes and cut them into chunks. Place them in a large pot of water and bring to a boil. Reduce the heat to a simmer and cook for 15-20 minutes, or until the sweet potatoes are fork-tender. Drain and transfer to a large mixing bowl.
Using a potato masher or an electric mixer, mash the sweet potatoes until smooth. Add the almond milk, maple syrup, vanilla extract, cinnamon, nutmeg, and salt to the mashed sweet potatoes. Mix until well combined.
Spread the sweet potato mixture evenly into the prepared casserole dish and smooth the top with a spatula.
In a medium bowl, combine the rolled oats, chopped pecans, whole wheat flour, light brown sugar, and olive oil. Mix until crumbly and well combined.
Sprinkle the oat and pecan topping evenly over the sweet potato mixture.
Bake the casserole in the preheated oven for 20-25 minutes, or until the topping is golden brown and the casserole is heated through.
Remove from the oven and let it cool for 5 minutes before serving. Enjoy your healthier version of sweet potato casserole!
Nutrition Facts
Calories |
3828 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2668 mg | 116% | |
| Total Carbohydrate | 820.8 g | 298% | |
| Dietary Fiber | 119.3 g | 426% | |
| Total Sugars | 204.5 g | ||
| Protein | 66.9 g | 134% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 1382 mg | 106% | |
| Iron | 28.6 mg | 159% | |
| Potassium | 431 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
