2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

Lower Sugar Sweet Potato Casserole

Published November 14, 2022
2 minute read
Lower Sugar Sweet Potato Casserole
Published November 14, 2022
2 minute read
In This Article

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

Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

3 minute read

We believe progress happens in the small steps you take every day. That’s why

6 minute read
Ever wonder what people around the world eat to celebrate Valentine's Day? MyFitnessPal data
2 minute read
This protein pizza cookie is a restaurant-style splurge you can enjoy at home any
8 minute read
Is extra-virgin olive oil really healthy? Discover the latest research on EVOO’s benefits and
In This Article
Recent posts
3 minute read

We believe progress happens in the small steps you take every day. That’s why

6 minute read
Ever wonder what people around the world eat to celebrate Valentine's Day? MyFitnessPal data
2 minute read
This protein pizza cookie is a restaurant-style splurge you can enjoy at home any