Skinny Sweet Potato Casserole

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

Suggestions

If you're looking for a delicious and healthier take on a classic side dish, then this Skinny Sweet Potato Casserole is just the recipe for you! With a few simple swaps, this dish is packed with flavor while being lighter on the calories. Using canned sweet potatoes in syrup as the base, you'll add a touch of sweetness with granulated sugar and a hint of salt to balance it out. The secret to keeping it skinny is using fat-free egg product and milk, ensuring a creamy texture without the extra fat. A dash of vanilla adds a subtle aroma to the mixture.

The topping is where the magic happens! A mixture of brown sugar, flour, and cinnamon creates a crumbly texture, and a small amount of vegetable oil spread adds just enough moisture. Chopped pecans add a delightful crunch, taking this casserole to the next level. Baking it all together in the oven creates a warm, comforting dish that's perfect for any occasion.

This recipe is not only tasty but also provides a balanced nutritional profile. With a good amount of carbs for energy, a moderate amount of fat, and some protein, it's a satisfying side dish. Whether you're serving it at a holiday gathering or as a weeknight treat, this Skinny Sweet Potato Casserole is sure to be a hit with family and friends. Enjoy the warmth and flavor of this delicious creation!

Ingredients

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

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%