Reduced Calorie but Delicious Sweet Potato Casserole Low Fat
Indulge in the comforting flavors of this Reduced Calorie but Delicious Sweet Potato Casserole, a guilt-free twist on a classic holiday favorite! Bursting with natural sweetness from creamy mashed sweet potatoes and pure maple syrup, this low-fat casserole is made even more irresistible with a crunchy oat-pecan topping. Unsweetened almond milk and coconut oil provide a lighter touch, while warm cinnamon and vanilla elevate its cozy aroma. Ready in just under an hour, this easy-to-make recipe is perfect for health-conscious diners who don’t want to compromise on taste. Whether served as a side dish at a festive gathering or as a wholesome treat any day of the week, this casserole is a crowd-pleaser that combines flavor, texture, and balanced nutrition in every bite! Keywords: low-fat sweet potato casserole, reduced calorie holiday recipes, healthier Thanksgiving sides, lightened-up casserole recipes.
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Recipe Information
Ingredients
- 4 medium (about 2 pounds) Sweet potatoes
- 0.5 cup Unsweetened almond milk
- 3 tablespoons Pure maple syrup
- 1 teaspoon Vanilla extract
- 1 teaspoon Ground cinnamon
- 0.25 teaspoon Salt
- 0.5 cup Rolled oats
- 0.25 cup Pecans, chopped
- 2 tablespoons Whole wheat flour
- 2 tablespoons Brown sugar or coconut sugar
- 2 tablespoons Coconut oil, melted
Instructions
Preheat your oven to 375°F (190°C). Grease a 2-quart baking dish lightly with non-stick cooking spray.
Peel and chop the sweet potatoes into 1-inch chunks. Place them in a large pot, cover with water, and bring to a boil. Reduce heat to a simmer and cook until the sweet potatoes are fork-tender, about 12-15 minutes.
Drain the sweet potatoes and transfer them to a large mixing bowl. Mash them thoroughly using a potato masher or a hand mixer until smooth and creamy.
Add the almond milk, maple syrup, vanilla extract, cinnamon, and salt to the mashed sweet potatoes. Mix until well combined and smooth. Adjust sweetness to taste if needed.
Spread the sweet potato mixture evenly into the greased baking dish, smoothing the surface with a spatula.
In a small mixing bowl, prepare the topping by combining the rolled oats, chopped pecans, whole wheat flour, and brown sugar. Pour in the melted coconut oil and mix until the mixture forms a crumbly texture.
Sprinkle the oat-pecan topping evenly over the sweet potato layer.
Bake the casserole in the preheated oven for 25-30 minutes, or until the topping is golden brown and crisp.
Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Serve warm and enjoy this lightened-up version of a holiday favorite!
Nutrition Facts
Calories |
3800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 23.1 g | 116% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2674 mg | 116% | |
| Total Carbohydrate | 831.5 g | 302% | |
| Dietary Fiber | 116.5 g | 416% | |
| Total Sugars | 215.3 g | ||
| Protein | 64.3 g | 129% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 1403 mg | 108% | |
| Iron | 28.4 mg | 158% | |
| Potassium | 419 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.
