Oftentimes, sweet potato casserole is so loaded with sugar and marshmallows it belongs on the dessert buffet. This version fits more comfortably on the main table. It contains only 3 tablespoons of brown sugar in the topping and no added sugar in the filling — because sweet potatoes are already naturally sweet. We roast the potatoes, along with some lower-carb butternut squash, for deeper, richer flavor.
Sweet potatoes make for a quintessential healthy side dish because they provide fiber, vitamin A, vitamin C and manganese (which is important for metabolism and blood and bone health).
Active time: 15 minutes Total time: 1 hour, 10 minutes
Lower Sugar Sweet Potato Casserole
Ingredients
- 1 1/2 pounds (680g) peeled, cubed sweet potatoes
- 1 pound (454g) peeled, cubed butternut squash
- 2 tablespoons canola oil
- 2/3 cup (159ml) 2% evaporated reduced-fat milk
- 1 teaspoon kosher salt, divided
- 1 teaspoon ground cinnamon, divided
- 2 large eggs, divided
- 1 cup (87g) old-fashioned rolled oats
- 1/2 cup (57g) chopped pecans
- 3 tablespoons (40g) brown sugar
- 2 tablespoons unsalted butter, melted
Directions
Preheat the oven to 425°F (220ºC). Line a large sheet pan with parchment paper. In a large bowl, combine the sweet potatoes, squash and oil, tossing well to coat. Arrange the mixture on the prepared pan in a single layer. Roast until tender, 30–35 minutes.
In a food processor, combine the sweet potato mixture, evaporated milk, 3/4 teaspoon salt, 1/2 teaspoon cinnamon and 1 whole egg and 1 egg yolk; save white for topping. Process on high until smooth, about 1 minute. Spoon mixture into an 11-by-7-inch baking dish coated with cooking spray.
In a medium bowl, combine oats, pecans, sugar, remaining 1/2 teaspoon cinnamon and 1/4 teaspoon salt, butter and egg white; toss until well combined. Sprinkle oat mixture over sweet potato mixture. Bake, uncovered until topping is lightly browned and crisp, about 30 minutes.
Serves: 9 | Serving Size: About 1/2 cup
Nutrition (per serving): Calories: 249; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 200mg; Carbohydrate: 39g; Dietary Fiber: 5g; Sugar: 9g; Protein 8g
Nutrition Bonus: Potassium: 481mg; Iron: 11%; Vitamin A: 297%; Vitamin C: 20%; Calcium: 10%
Originally published November 2020, updated November 2022
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