Absolutely delicious, this healthier sweet potato casserole will be your new favorite side dish. This lightened-up version still has all the toasty, tasty elements of traditional sweet potato casserole (complete with crunchy pecan topping), with added protein and nutrients.
Don’t worry — the marshmallows aren’t going anywhere. After all, it’s all about balance, people!
Sweet Potato Casserole Recipe
Serves 12
Ingredients
- 3 lbs sweet potatoes (2–3 sweet potatoes, depending on the size)
- 1 1⁄2 cups frozen riced cauliflower
- 1⁄2 cup fat-free or low-fat Greek yogurt
- 2 tsp ground cinnamon
- 1⁄4 tsp ground nutmeg
- 1⁄4 tsp ground cloves
- 1⁄4 tsp turmeric
- 1 1⁄2 tsp salt
- 1 Tbsp maple syrup or honey
- 2 tsp vanilla extract
- 3 large egg whites
- 3⁄4 cup chopped pecans or walnuts
- 1 1⁄2 cup mini marshmallows
Directions
- Preheat oven to 400ºF. Thaw frozen mashed cauliflower in a bowl or on a small plate. Prepare a 9×13” baking dish with nonstick cooking spray.
- Use a fork to poke holes in the sweet potatoes and wrap individually in foil. Place wrapped potatoes onto a baking sheet and bake until soft, about 60–90 minutes or until you can pierce easily with a knife or toothpick. Let cool completely.
- Lower the oven temperature to 375ºF.
- Once the sweet potatoes have cooled, peel off the skins and cut the potatoes into chunks.
- Combine the potato pieces and thawed cauliflower in a large bowl. Mix with a hand mixer or mash with a potato masher. Add the yogurt, cinnamon, nutmeg, cloves, turmeric, salt, maple syrup or honey, and vanilla. Beat together for 2 minutes more or until well combined. Scrape the sides and bottom of the bowl to ensure even mixing.
- Whisk egg whites in a small bowl, then add to potato mixture. Beat on high for 2–3 minutes or until fluffy. Transfer the mixture to prepared baking dish.
- Bake for 25 minutes. Remove from the oven and top with pecans and marshmallows. Cook in the oven for another 20–25 minutes, or until marshmallows are golden brown.
- Let cool for 20 minutes and serve warm.
Notes:
- This sweet potato casserole is best served fresh, but you can store leftovers in an airtight container in the fridge for up to 5 days.
- Make ahead: You can freeze the sweet potato mixture after baking/before adding toppings for up to 2 months. Thaw in the fridge and then add toppings and bake for 25-30 minutes, or until marshmallows are golden brown.
Amount per 1/2 cup serving
Calories: 177
Total fat: 4g
Carbs: 27g
Protein: 4g
Hungry for more seasonal party-pleasers? Here are 10 Healthier Holiday Recipes for Feeding a Crowd.
