Chef John's Sweet Potato Casserole

Health score
22%
Chef John's Sweet Potato Casserole
60 min.
3
854kcal

Suggestions

Ingredients

  • 0.3 cup butter melted
  • 0.3 cup buttermilk 
  • pinch cayenne pepper 
  • large eggs 
  • 0.3 cup flour all-purpose
  • pinch ground allspice 
  • 0.5 cup brown sugar light
  • 0.3 cup maple syrup 
  • 0.3 cup milk 
  • 0.5 cup roasted salted chopped
  • 0.5 teaspoon salt 
  • 2.5 pounds sweet potatoes cubed peeled
  • 0.5 teaspoon vanilla extract 

Equipment

  • bowl
  • oven
  • knife
  • whisk
  • pot
  • baking pan
  • broiler

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 2 1/2-quart baking dish with butter.
  2. Place sweet potato cubes into a large pot, cover with water, and add a large pinch of salt. Bring to a boil and cook until a knife is easily inserted into a sweet potato cube, about 10 minutes.
  3. Drain well. Return to the pot and mash 2 tablespoons butter into sweet potatoes.
  4. Whisk eggs, maple syrup, buttermilk, milk, vanilla extract, cayenne pepper, allspice, and 1/2 teaspoon salt together in a large bowl until smooth. Gradually mash sweet potatoes into egg mixture, starting with 2 tablespoons of sweet potato mixture, until all sweet potatoes are incorporated.
  5. Transfer sweet potatoes into prepared baking dish.
  6. Mix pistachios, brown sugar, flour, and 1/4 cup melted butter together until completely mixed. Crumble topping evenly over top of sweet potatoes. Use the back of a fork to gently press pistachio mixture down onto sweet potatoes.
  7. Bake in the preheated oven until topping is browned and casserole is set, 25 to 30 minutes. If desired, place under oven's broiler for 5 minutes to give topping a little more brown color.
  8. Let rest to cool slightly before serving, about 10 minutes.

Nutrition Facts

Calories854kcal
Protein10.3%
Fat23.01%
Carbs66.69%

Properties

Glycemic Index
111.83
Glycemic Load
52.6
Inflammation Score
-10
Nutrition Score
34.589999862339%

Flavonoids

Apigenin
0.04mg
Luteolin
0.08mg
Kaempferol
0.04mg
Myricetin
0.11mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:853.63kcal
42.68%
Fat:21.98g
33.81%
Saturated Fat:12.24g
76.47%
Carbohydrates:143.35g
47.78%
Net Carbohydrates:131.61g
47.86%
Sugar:69.99g
77.76%
Cholesterol:194.97mg
64.99%
Sodium:828.15mg
36.01%
Alcohol:0.23g
100%
Alcohol %:0.05%
100%
Protein:22.14g
44.28%
Vitamin A:54369.84IU
1087.4%
Manganese:1.73mg
86.49%
Vitamin B6:1.19mg
59.55%
Vitamin B2:0.95mg
55.6%
Potassium:1665.96mg
47.6%
Fiber:11.74g
46.95%
Selenium:30.02µg
42.89%
Vitamin B1:0.64mg
42.36%
Vitamin B5:4.14mg
41.36%
Phosphorus:397.98mg
39.8%
Copper:0.66mg
33.07%
Magnesium:126.6mg
31.65%
Vitamin B3:5.34mg
26.7%
Calcium:257.49mg
25.75%
Iron:4.06mg
22.54%
Folate:84.66µg
21.16%
Zinc:2.78mg
18.51%
Vitamin B12:0.77µg
12.81%
Vitamin E:1.87mg
12.46%
Vitamin C:9.12mg
11.06%
Vitamin D:1.38µg
9.22%
Vitamin K:8.44µg
8.04%
Source:Allrecipes