Healthified Sweet Potato Casserole

Health score
13%
Healthified Sweet Potato Casserole
55 min.
8
249kcal

Suggestions


Looking for a delicious and healthier twist on a classic dish? Our Healthified Sweet Potato Casserole is the perfect side dish to elevate your holiday meals or family gatherings. With its rich, creamy texture and delightful sweetness, this casserole is sure to impress your guests while keeping your health goals in check.

Made with wholesome ingredients, this recipe features tender sweet potatoes that are not only packed with flavor but also loaded with nutrients. By using fat-free egg product and skim milk, we’ve managed to cut down on calories without sacrificing taste. The addition of brown sugar and a hint of cinnamon brings warmth and comfort, making it a delightful complement to any main course.

The crunchy pecan topping adds a satisfying texture that contrasts beautifully with the smooth sweet potato base. Plus, it’s easy to prepare! In just 55 minutes, you can have a scrumptious dish that serves eight, making it perfect for sharing. Whether you’re celebrating a special occasion or simply enjoying a cozy family dinner, this Healthified Sweet Potato Casserole is a must-try. Indulge in the flavors of the season while keeping your meal light and nutritious!

Ingredients

  • 0.3 cup brown sugar packed
  • 0.3 cup eggs fat-free
  • 0.3 cup skim milk fat-free (skim)
  • tablespoons flour all-purpose gold medal®
  • 0.3 cup granulated sugar 
  • teaspoon ground cinnamon 
  • 0.3 cup pecans chopped
  • 0.5 teaspoon salt 
  • 40 oz sweet potatoes and into drained canned
  • 0.5 teaspoon vanilla 
  • tablespoon butter 68% melted

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
  2. In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
  3. In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans.
  4. Sprinkle over sweet potato mixture.
  5. Bake uncovered 35 to 40 minutes or until thoroughly heated.

Nutrition Facts

Calories249kcal
Protein6.58%
Fat19.56%
Carbs73.86%

Properties

Glycemic Index
31.42
Glycemic Load
21.59
Inflammation Score
-10
Nutrition Score
13.251304315484%

Flavonoids

Cyanidin
0.49mg
Delphinidin
0.33mg
Catechin
0.33mg
Epigallocatechin
0.26mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.1mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:249.11kcal
12.46%
Fat:5.54g
8.52%
Saturated Fat:0.85g
5.28%
Carbohydrates:47.02g
15.67%
Net Carbohydrates:42.12g
15.32%
Sugar:21.55g
23.94%
Cholesterol:28.48mg
9.49%
Sodium:255.84mg
11.12%
Alcohol:0.09g
100%
Alcohol %:0.06%
100%
Protein:4.19g
8.37%
Vitamin A:20232.24IU
404.64%
Manganese:0.64mg
32.05%
Fiber:4.9g
19.59%
Vitamin B6:0.33mg
16.39%
Potassium:534.11mg
15.26%
Copper:0.28mg
14.16%
Vitamin B5:1.34mg
13.41%
Vitamin B1:0.17mg
11.35%
Magnesium:44.24mg
11.06%
Phosphorus:106.32mg
10.63%
Vitamin B2:0.15mg
9.03%
Iron:1.32mg
7.32%
Calcium:69.42mg
6.94%
Selenium:4.6µg
6.57%
Folate:25.56µg
6.39%
Zinc:0.79mg
5.27%
Vitamin B3:1.04mg
5.18%
Vitamin C:3.46mg
4.2%
Vitamin E:0.57mg
3.82%
Vitamin K:2.82µg
2.69%
Vitamin B12:0.11µg
1.9%
Vitamin D:0.24µg
1.57%