Easy Sweet Potato Casserole

Our easy sweet potato casserole recipe is just that – easy (but also super delicious)! Plus it’s lower in sugar and fat compared to traditional sweet potato casserole. It’s a great side dish for any meal, especially during the holidays. We promise your friends and family won’t even notice the slight tweaks to make this sweet potato casserole healthier!

Healthier Sweet Potato Casserole

Classic sweet potato casserole is delicious, don’t get us wrong. But we love making minor changes to traditional recipes to improve the nutrition quality without affecting taste. And this easy sweet potato casserole is no exception! This is how we changed our sweet potato casserole recipe to make it slightly healthier:

• We used riced cauliflower to increase volume and add a variety of nutrients (explained further below!) while decreasing carb content.
• Vanilla Greek yogurt adds sweetness and protein without a lot of added sugar (depending on which yogurt you use – we love Danon Light & Fit Greek vanilla!).
• A touch of turmeric contributes antioxidants without changing the taste whatsoever.
• We substituted all egg whites in lieu of whole eggs to decrease fat content. While egg yolks are filled with nutrients, we are getting healthy fats from the pecans on top and this side dish is usually eaten in conjunction with other dishes that tend to be high in fat, so we skipped the egg yolks here!
• We slightly cut back on the amount of marshmallows on top, which decreases the added sugar content. While some people may disagree, sweet potato casserole HAS to have marshmallows (although you can omit them entirely if you want!) so we had to include some.
• There is no added fat, except the pecans on top. And you won’t even notice!

Ingredient Highlights – The Best Sweet Potato Casserole

• Sweet potatoes – we looove sweet potatoes because they taste good AND they’re a great complex carb to include in your diet! They’re filled with beta carotene, a precursor to vitamin A. They also contain magnesium, potassium, and fiber. We recommend roasting, steaming, or baking sweet potatoes (or any veggie for that matter) as opposed to boiling. Boiling vegetables causes nutrients to leach out into the water, thus removing them from the food. If a recipe calls for boiling a veggie, save the water and reuse it to boil rice or pasta (the nutrients will go into the rice/pasta)!
• Riced cauliflower – this adds volume and bulk to the casserole without changing taste or even texture. We don’t use a large amount in this recipe and it’s riced, so the tiny pieces don’t affect the texture. Cauliflower is a good source of vitamin C and folate, plus has a high water content so it’s low in calories!
• Greek yogurt – we used vanilla Greek yogurt to add some protein and calcium as well as sweetness. We opt for a lower sugar fat-free vanilla Greek yogurt!
• Spices – warm spices like cinnamon, nutmeg, cloves, and turmeric are a must in this sweet potato casserole recipe! They also have anti-inflammatory properties, particularly the curcumin in turmeric!
• Sweetener – per usual, we go for real maple syrup or honey here!
• Egg whites – these get whipped into the sweet potato mixture before baking, causing the end result to be fluffy and have a great texture. Plus egg whites are a great source of protein!
• Toppings – to keep this recipe as traditional as possible, we HAD to include pecan pieces and marshmallows! Pecans are a good source of healthy fats. Marshmallows don’t really have a ton of nutrition but they contribute happiness 🙂

Easy Sweet Potato Casserole Recipe FAQ

Other Recipes You May Like

• Savory Rosemary Pumpkin Hummus
• Pecan Crust Pumpkin Pie
• Fresh Cranberry Sauce Recipe – lower in sugar!
• Festive Fall Salad
• Oven Roasted Butternut Squash

Rate & Review

If you made our easy sweet potato casserole, please rate and review our recipe below! We would love to hear your feedback. Also snap a photo and tag us on insta @theperfectpearr so we can see your creation!

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