We lighten up this fall favorite by holding back on the sugar and topping it with toasted oats and pecans instead of sugary marshmallows. Pecans are loaded with healthy unsaturated fat and more than 19 vitamins and minerals including vitamin B and E, magnesium, phosphorus and zinc! Whether you’re looking for a healthy side or dessert, our simple sweet potato casserole fits the bill.
Simple Sweet Potato Casserole
- 4 pounds sweet potatoes (about 4–5 large)
- 2 tablespoons butter, melted, divided
- 1/4 cup (60ml) 1% milk
- 3 large eggs
- 2 teaspoons vanilla extract
- 2 teaspoons ground cinnamon, divided
- 1/4 teaspoon salt
- 1 tablespoon honey
- 1 1/4 cups (112g) old-fashioned oats (certified gluten-free if necessary)
- 3/4 cup (110g) pecans, chopped
Preheat oven to 375°F (190°C). Bake sweet potatoes on a foil-lined baking sheet for 1 hour or until tender. Let stand until cool enough to handle.
Peel sweet potatoes and mash in a large bowl. Stir in 1 tablespoon butter, milk, eggs, vanilla, 1 teaspoon cinnamon and salt. Spoon into a lightly greased 11-by-7-inch baking dish.
In a medium glass bowl, stir together 1 tablespoon butter, honey, oats, pecans and remaining 1 teaspoon cinnamon. Sprinkle over casserole. Bake for 30 minutes, until golden brown and heated through.
Serves: 16 | Serving Size: 1/2 cup (125 grams)
Nutrition (per serving): Calories: 192; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 39mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g
Nutrition Bonus: Potassium: 433mg; Iron: 7%; Vitamin A: 3248%; Vitamin C: 4%; Calcium: 6%