Healthy Sweet Potato Casserole Recipe
This Healthy Sweet Potato Casserole Recipe gets its sweetness and creaminess from low-fat vanilla yogurt instead of butter, cream and sugar.
Sweet Potato Casserole is a classic on the American Thanksgiving table. It’s a quintessential American dish and not something that we typically eat in Canada. And I have to say that it’s taken me awhile to get used to it.
I’d heard of it once from a friend who had lived in the states for awhile. The idea of it sounded very strange. Especially the marshmallows for something that was served as part of the main course.
When I finally tasted it a few years ago, I didn’t love it at first. I found it a bit on the sweet side, which is why I started experimenting with less sweet versions. The goal is to find a sweet potato casserole that both I and traditionalists will enjoy. Today’s recipe is a touch less sweet than the classic. But you can add some extra brown sugar. Check out the recipe below. It tells you when to taste it and when and how much sugar to add some if you like it sweeter than I do.
And this recipe also addresses my other concern about Sweet Potato Casserole: Even though I like it now, I’m never sure I want to have very much because I know that it’s loaded with butter and cream and MARSHMALLOWS! I’d much prefer to save my calories for the stuffing and gravy – oh, and the pumpkin pie of course!
I’ve played around with the basic recipe a bit to come up with something that’s just as creamy as the original but a bit healthier. This version doesn’t have any butter or cream. Instead, the creaminess comes from vanilla yogurt. I use Stonyfield’s Smooth & Creamy because it’s not as sweet as some varieties.
To further reduce the sugar in the recipe, I’ve tweaked the classic sweet potato casserole topping by cutting back on the marshmallows. The marshmallows are still there and their brown puffiness will please traditionalists. But they don’t cover the whole casserole in melted candy.
To make this Thanksgiving side dish you peel and cube the sweet potatoes and put them in a pot with water. Bring them to a boil and simmer until tender. Drain them and use an egg beater or stand mixer to mash them up. Then you add your low-fat vanilla yogurt, cinnamon and a pinch each of nutmeg and salt. Beat some more.
At this point, I advise you taste it. While I do find this version perfectly sweet enough, if you’re a SWEET sweet-potato-casserole-lover, you might want to add a tablespoon or two of brown sugar. Add one tablespoon at a time, beat it in and then taste again. When it gets to a sweetness that you like, stop adding sugar. Then you add two eggs and beat them into the sweet potatoes as well. Transfer the mixture to a lightly greased (or sprayed) casserole dish.
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As for the Sweet Potato Casserole Topping: I have a trick for making sure that the marshmallows don’t get crunchy. First, you bake the casserole for awhile without the topping. Then you add the pecans and marshmallows and continue to bake just until the marshmallows are puffed softly and starting to brown. This ensures that the pecans don’t get overly dark and bitter as well.
If you’re looking for more healthy Thanksgiving side dishes, be sure to also check out my recipe for Green Bean Casserole from Scratch. It’s just as tasty and just as easy as the original but with fresher ingredients.
And now, here’s my Healthy Sweet Potato Casserole recipe.
Healthy Sweet Potato Casserole
This healthier twist on the classic Sweet Potato Casserole uses low-fat vanilla yogurt instead of butter and cream. And there are fewer marshmallows on top. Gobble it up and don't feel any guilt about the Pumpkin Pie that's waiting for you after dinner!
3 lbs. sweet potatoes, peeled and cut into 3/4-inch cubes
1 cup low-fat vanilla yogurt (such as Stonyfield Organic Smooth & Creamy)
1 tsp. cinnamon
A pinch of nutmeg
A pinch of salt
brown sugar (optional)
3/4 cup chopped pecans
1/2 cup mini marshmallows
Preheat oven to 350F. Lightly grease or spray a 2.5 quart casserole dish.
Put the sweet potatoes in a medium sauce pan with enough water ust to cover them. Bring to a boil over high heat. Reduce to as simmer and cook until fork-tender, 5-7 minutes. Drain them.
Return the sweet potatoes to the pot and use an egg beater to mash them up (or transfer them to the bowl of a stand mixer and beat them in there.
Add the yogurt, cinnamon, nutmeg and salt. Beat some more. Taste it. If it's not sweet enough for you, beat in brown sugar 1 tablespoon at a time and taste.
Once you're satisfied with the sweetness, add the eggs and beat them in as well. Transfer the mixture to the lightly greased (or sprayed) casserole dish.
Bake for 30 minutes. Top evenly with the pecans and marshmallows and continue to bake until marshmallows are puffed and lightly browned, 10-15 more minutes.
Disclosure: I’m a Brand Ambassador for Stonyfield Organic, meaning that they compensate me to promote their products on my blog and across social media. This is an easy thing for me to do because I love working with them and I love all of their delicious products. All opinions are my own.
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