Sweet Potato Casserole Lightened Up

Sweet Potato Casserole Lightened Up



Can you believe that it’s almost Thanksgiving Day. It’s my favorite holiday of the year, partly due to the fact that it’s the least commercial. We can enjoy the pleasure of being with loved ones for the of the sake of their good company, no other reason—except the good food, of course! Members of TheRecipeRedux are sharing their memories of food from past Thanksgivings. You can visit the other sites by clicking on any of the links below for more memories.

As for most Americans, being with family at this time of the year is an important part of the holiday. It’s a time to reunite and just hang together. What has changed over the years is the food, at least at my house. When I was little I didn’t like much of the traditional meal. No cranberry sauce for me—no no. And hold the stuffing, please. Sweet potatoes? Well, ok, if there are lots of marshmallows on top. Mashed potatoes and gravy, yes please, and some of that turkey, and pumpkin pie, too. Those were then, and still are favorites.

Years back my mother changed Grandma’s recipe for cranberry sauce by adding orange to it, making it less acidic and more tasty. I also like to add walnuts, chopped pears and apples for more texture. Stuffing? That hasn’t changed but my taste buds have developed since I was little. These days there isn’t any food I don’t like at the Thanksgiving spread. The one food that didn’t make the cut was the sweet potatoes with marshmallows. No one over age 12 likes those. Now we usually make sweet potato puree. But last year a friend of my mother’s gave her a recipe that appeared in the November 2008 edition of Cooking Light, which was a lightened version of someone else’s recipe. For my taste, both versions had so much sugar that I thought, “Why eat pie.You’ve already got dessert here.” The recipe I’m sharing today, sweet potato casserole lightened up, is a modification of the “lighter” version. I have omitted the eggs, reduced the sugar significantly, and have added some spices. I love the toasted pecans on top. Hope you enjoy it, too. Happy Thanksgiving!

Sweet Potato Casserole Lightened Up

Prep Time: 40 minutes

Cook Time: 25 minutes

Total Time: 1 hour, 5 minutes

Yield: 5 cups

Serving Size: 1/2 cup


    For the Sweet Potatoes
  • 2 3/4 pounds sweet potatoes ( 1/2 of them white, 1/2 orange)
  • 1-1/2 tablespoons brown sugar
  • 1/ 4 cup non-fat milk, (see notes below for dairy free option)
  • 1-1/2 tablespoons melted butter
  • 1/2 teaspoon kosher salt
  • 3/4 teaspoon cinnamon
  • 1/3 teaspoon allspice
  • 1/3 teaspoon nutmeg
  • 1 teaspoon vanilla
  • 1 teaspoon olive oil (to grease the pan)
  • For the Topping:
  • 5 tablespoons whole wheat pasty flour, (see notes below for gluten free option)
  • 2 tablespoons brown sugar
  • 2 tablespoons soft butter
  • 1/2 cup chopped pecans


  1. Pre-heat the oven to 350°
  2. Bring the potatoes to boil in lightly salted water, turn down the heat and simmer them until they are tender, about 30 to 35 minutes.
  3. While they are cooking gather the ingredients to beat with them when they are ready.
  4. Separately, gather the ingredients for the topping, mix them together and set the mixture aside.
  5. When the sweet potatoes are tender, drain them and beat them with the milk, butter, salt, cinnamon, allspice, nutmeg and vanilla, and then place them in a previously oiled 11x7 inch pan.
  6. Sprinkle the topping over the sweet potatoes and bake the casserole at 375° for 20 to 25 minutes, or until the top is lightly toasted.

*Dairy Free Option - use dairy free butter, and soy milk or almond milk instead of cow's milk and butter.

*Gluten Free Option -use gluten free flour instead of pastry whole wheat flour.


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