4 Secrets to Better Sweet Potato Casserole
Traditionally topped with marshmallows and containing upwards of a stick of butter, sweet potato casserole is one decadent side dish that can become too decadent in a hurry. I want to indulge, but not at that fat- and calorie-laden price. I think EatingWell's healthy sweet potato casserole is even more delicious than traditional sweet potato casserole recipes and will leave me room for pumpkin pie too. Read on to find out our 4 secrets for making healthier sweet potato casserole.
Traditional Sweet Potato Casserole
• 460 calories
• 16 g fat
• 4.5 g saturated fat
• 3 g fiber
• 270 mg sodium
EatingWell Sweet Potato Casserole
• 242 calories
• 10 g fat
• 2 g saturated fat
• 4 g fiber
• 170 mg sodium
1. Use Less Butter, Boost Healthy Flavors
We added honey and orange zest to liven up the flavor so we could cut back on less-healthy ingredients like butter. This saved us 7 grams of fat per serving and 4 grams of saturated fat.
2. Ditch the Marshmallows to Make a Healthier Topping
We skipped the marshmallows and made a topping of our own with pecans, brown sugar and whole-wheat flour. It boosts fiber and shaved off nearly 200 calories a serving.
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3. Keep Portion Size in Check
To keep the calories reasonable, we start with a smaller amount of potatoes. This yields about 1/2-cup serving size for each person, which is plenty, especially considering all the other food on a Thanksgiving menu.
4. Cut Back on Added Sugar
Traditional sweet potato casserole can taste more like a dessert than a side dish. We think sweet potatoes are sweet enough by nature, so there's no need to pile on the sugar. In our recipe, we enhance the flavor by adding just a tablespoon of honey to the casserole itself and only 1/3 cup brown sugar to the topping. A dash of vanilla also gives it a confectionery flavor without adding additional calories. The casserole will still be plenty sweet but it won't taste like dessert. Leave that to the pie at the end of the meal.
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Sweet Potato Casserole
Active time: 30 minutes | Total: 1 1/4 hours | To make ahead: Prepare through Step 4; cover and refrigerate for up to 2 days.
This scrumptious sweet potato casserole gets fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover we sprinkle a crunchy pecan streusel spiked with orange juice concentrate over the top. You can save the marshmallows for s'mores.
2 1/2 pounds sweet potatoes (3 medium), peeled and cut into 2-inch chunks
2 large eggs
1 tablespoon canola oil
1 tablespoon honey
1/2 cup low-fat milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt
Topping
1/2 cup whole-wheat flour
1/3 cup packed brown sugar
4 teaspoons frozen orange juice concentrate
1 tablespoon canola oil
1 tablespoon butter, melted
1/2 cup chopped pecans
1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Makes 10 servings, about 1/2 cup each.
Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrate; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium. Nutrition bonus: Vitamin A (280% daily value), Vitamin C (25% dv).
How do you make your sweet potato casserole?
EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.
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