No matter how you cut it, sweet potato casserole is a staple on Thanksgiving tables all over the country. The problem, universally, it seems is how S-W-E-E-E-T this side dish can be. They are made from SWEET potatoes after all. Some recipes on the internet have this side dish coming in at OVER 500 calories, 25 grams of fat and over 40 carbs!
No thanks, we’d rather save all those calories for a delicious piece of apple cobbler!
How to Make Sweet Potato Casserole LESS sweet, yet still delicious
- There are several ways to combat this. One way would be to counterbalance it with savory notes, such as browning the butter or adding spices like nutmeg and ginger. You can also, believe it or not, add carrots to the side dish. Again, this helps balance the sweetness.
- This recipes cuts down on the sugar by using only ¾ of a cup and adding cinnamon and nutmeg to help balance it.
- Skip the traditional marshmallow topping. This ALONE will save over 160 calories. Use just pecans instead.
- If your guests INSIST on a marshmallow topping, then our recipe fits the bill. We use MINI marshmallows, which still gives that gooey, sweet mouth feel, yet saves on calories and fat.
HOW TO MAKE SWEET POTATO CASSEROLE:
Full printable recipe below
- Begin by cooking the sweet potato. This can be done by cutting the potato in cubes and boiling or simply baking it in the oven. Either way will work.
- Once drained or cooled and peeled, mash the potatoes until they are lump free. Add the eggs, sugar, butter, milk, vanilla, pecans and spices.
- Lastly, lightly grease a casserole dish and pour the sweet potato mixture in it. Top with the mini marshmallows and pecans and bake it until it’s heated through and the marshmallows are golden brown.
The beauty of this side dish is it can be tailored to your tastes. If you like your sweet potato casserole as sweet as some desserts, that’s not too hard to accomplish. Add more marshmallows, add more sugar.
If you prefer it toned down, try adding some carrots to the pot of potatoes. It helps immensely.
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We’re saving our calories and sweet tooth for dessert by making this incredibly delicious, yet MUCH less sweet version of traditional sweet potato casserole.
- 3–4 pounds sweet potatoes, peeled and cut into cubes
- ½ cup (1 stick) unsalted butter, softened
- ¾ cup brown sugar
- ½ cup milk
- 2 large eggs
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- dash of nutmeg
- 1 teaspoon salt
- ¼ cup pecans, chopped and divided
- 2 cups mini marshmallows
- ¼ cup pecans, chopped
- Add to large pot and cover with lightly salted water. Peel and cut sweet potatoes into large cubes. Add the potatoes and bring to boil on stove top and cook for 10-15 minutes or until the potatoes are tender.
- Drain the potatoes in a large colander in the sink and add to large bowl.
- Preheat oven to 375° F and lightly spray a 13×9 baking dish with cooking spray.
- Mash the potatoes with potato masher until they are lump free.
- Add the butter, brown sugar, milk, eggs, vanilla, cinnamon, nutmeg, salt and pecans to the potatoes and whisk until well combined by hand or using an electric mixer. Check for seasonings and add more salt/pepper if needed.
- Evenly spread the mixture into the baking dish and sprinkle with marshmallows and remaining pecans.
- Bake uncovered for 25-30 minutes or until marshmallows are golden brown.
- Serving Size: 9 servings
- Calories: 344
- Sugar: 25 gr
- Sodium: 358 mg
- Fat: 16 gr
- Carbohydrates: 47 gr
- Fiber: 4.3 gr
- Protein: 4.5 gr