Sweet Potato Casserole

If you are starting to plan out your Thanksgiving menu then this one is for you. I “real foodinized” an old family sweet potato casserole recipe that called for 2 cups of brown sugar…yikes! Why would sweet potatoes even need that much sugar when they’re already naturally sweet? Well, once you try this dish I think you’ll agree this “better for you” version is actually quite delicious and would be a great addition to any Thanksgiving Day spread. If you have the pleasure of serving an extra big crowd this holiday season then double the recipe!

Sweet Potato Casserole

4.88 from 8 votes

Course: Sides

Cuisine: American

Keyword: healthy eating

Dietary Restriction: Vegetarian

Category: Holiday Dishes

Active Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings (Adjust to suit): 6 people

Calories: 331 kcal

If you are starting to plan out your Thanksgiving menu then this one is for you. I “real foodinized” an old family sweet potato casserole recipe that called for 2 cups of brown sugar…yikes!

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Ingredients

• 2 sweet potatoes
• 3 tablespoons butter, preferably unsalted
• 2 teaspoons pure vanilla extract
• 1/3 cup milk
• 1 egg
• 1 tablespoon pure maple syrup

For The Topping

• 1 cup pecans, chopped
• 1/3 cup whole-wheat flour
• 4 tablespoons butter, preferably unsalted
• 1 tablespoon pure maple syrup

Instructions

1. Preheat oven to 350 degrees F.
2. Peel, cube and boil sweet potatoes until tender. If you cut the cubes small enough (1 ½” to 2”) they shouldn’t take more than 10 minutes. Drain potatoes.
3. Add the butter, vanilla, milk, egg and syrup to potatoes and mash/mix together by hand with a potato masher or fork or you can use an electric mixer.
4. Transfer mashed potato mixture to a square casserole dish.
5. Mix together the pecans and flour for the topping. Melt the butter and syrup together and stir into the pecan mixture.
6. Evenly spread pecan topping on top of the potatoes in casserole dish.
7. Bake for 20 – 25 minutes or until bubbly.

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Recipe Notes

Nutrition Facts

Nutrition Facts

Sweet Potato Casserole

Amount Per Serving

Calories 331 Calories from Fat 234

% Daily Value*

Fat 26g40%

Saturated Fat 10g63%

Cholesterol 64mg21%

Sodium 157mg7%

Potassium 264mg8%

Carbohydrates 21g7%

Fiber 4g17%

Sugar 7g8%

Protein 5g10%

Vitamin A 6625IU133%

Vitamin C 1.2mg1%

Calcium 60mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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