Healthy Sweet Potato Casserole
A lightened Up Healthy Sweet Potato Casserole topped with a crunchy ginger glazed pecan topping. The perfect dish to bring to Thanksgiving dinner!
Servings: 10 servings
Calories: 390kcal
Equipment
- Oven
- 3-quart oven-safe casserole dish
- Baking Sheet
- Tin Foil
- Knife
- Large Bowl
- Medium bowl
- Spoon
- Measuring Cups
- Measuring Spoons
Ingredients
- 5 lbs sweet potatoes 5-6 medium
- 2/3 cup unsweetened vanilla almond milk
- 1/4 cup unsalted butter melted
- 1/4 cup Maple Syrup
- 2 tsp sea salt
- 1 tsp vanilla extract
Pecan Topping
- 1/1/4 cup pecan halves
- 2 tbsp unsalted butter melted
- 3 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/4 tsp ground ginger
- 1 pinch sea salt
Instructions
- Preheat oven to 400F. Line a baking sheet with tin foil. Pierce the potatoes all over with a fork and place on a baking sheet. Bake for 50-60 minutes or until a fork can be inserted to the centre easily. Remove from the oven.
- Lower oven temperature to 375F.
- Let the potatoes cool for about 15 minutes. Then cut them in half and using a spoon scoop out the cooked sweet potato into a large bowl.
- To the large bowl with the sweet potatoes add the almond milk, maple syrup, eggs, vanilla, sea salt and melted butter. Mash and mix well until sweet potato filling become smooth.
- Place the sweet potato mash into the 3-quart casserole dish and smooth evenly across the bottom of the dish. Set aside.
- In a medium bowl add pecans, maple syrup, melted butter, cinnamon, ginger and salt. Mix well till all the pecans are well coated.
- Spoon the pecan mixture evenly over the sweet potato mash gently smoothing out the pecan layer. Cover casserole dish with tin foil and bake at 375F for 15 minutes. Remove the foil and bake for another 15 minutes. Remove from oven and serve.
Notes
In the last 15 minutes if you notice that the pecans are becoming too brown simply place the foil back over top of the dish.
If you are not a fan of ginger, you can leave this ingredient out of the pecan mixture.
Nutrition
Serving: 0.5cup | Calories: 390kcal | Carbohydrates: 58g | Protein: 6g | Fat: 16g | Saturated Fat: 5.3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.3g | Cholesterol: 19mg | Sodium: 626mg | Potassium: 884mg | Fiber: 8g | Sugar: 19g | Vitamin A: 32428IU | Vitamin C: 5.6mg | Calcium: 116mg | Iron: 1.75mg