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Sweet Potato Casserole Under 250 Calories

Published November 21, 2017
2 minute read
An oval white dish filled with baked oatmeal is set on a white wooden surface. A gold spoon rests beside the dish, and small pine cones lie nearby on a beige cloth. This cozy breakfast option is perfect for anyone looking to enjoy a low-calorie start to their day. MyFitnessPal Blog
Published November 21, 2017
2 minute read
In This Article

Traditional sweet potato casserole is loaded with added sugar and fat from marshmallows and butter. This riff on the classic side dish from Eating Bird Food is gluten-free and vegan and contains only 237 calories per serving (about half of the traditional version). Coconut milk and coconut oil are used in place of milk and butter.

Ingredients

  • 8 cups (1.8 l) sweet potatoes (about 4 large potatoes)
  • 1 cup (236.5 ml) canned coconut milk (light or regular)
  • 1/4 cup (59 ml) maple syrup
  • 1/4 cup (59 ml) coconut oil, melted
  • 1 tablespoon (15 ml) flaxseed, ground
  • 1 teaspoon (5 ml) vanilla
  • 1 teaspoon (5 ml) cinnamon
  • 1/2 teaspoon (2.5 ml) sea salt
  • 1/2 teaspoon (2.5 ml) nutmeg, freshly grated or ground

For the topping

  • 1/2 cup (118.2 ml) brown sugar or coconut sugar
  • 1/2 cup (118.2 ml) chopped pecans
  • 1/3 cup (78.8 ml) gluten-free old-fashioned oats
  • 1/3 cup (78.8 ml) gluten-free oat flour or almond flour
  • 3–4 tablespoons (45-60 ml) coconut oil, in solid form

Directions

Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water. Bring to a boil and reduce to simmer. Cook until sweet potatoes are fork tender, about 15–20 minutes. Once done, drain well and let cool.

Meanwhile, preheat your oven to 350°F and coat a 9-by-13 or 9-by-9-inch casserole dish with cooking spray.

In a mixing bowl, combine the pecans, oats, oat flour and brown sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil. Set aside.

Place sweet potatoes into a large bowl and mash them with fork before adding coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg and salt. Mix until everything is combined.

Spoon the sweet potato mixture into the prepared dish and sprinkle on the brown sugar and pecan mixture. Bake uncovered for 40–45 minutes, until the top is golden brown and the sweet potatoes are bubbling.

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Serves: 16 |  Serving Size: 1/16 recipe

Per serving: Calories: 237; Total Fat: 10g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 15g; Protein: 3g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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