Sweet Potato Casserole

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This take on a traditional Sweet Potato Casserole offers a healthy way to enjoy this holiday classic any time of the year! Using fresh sweet potatoes is best, but draining and rinsing canned sweet potatoes would also work.

Serves: 9
Serving size: 1/9 of pan
Prep time: 20 minutes
Cook time: 20-25 minutes
Total time: 40-45 minutes

Ingredients:

  • 4 medium sweet potatoes (about 1 pound)*
  • ½ cup (or 4oz) unsweetened apple sauce
  • ¼ cup milk
  • 1 tablespoon vanilla extract
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon nutmeg

Topping:

  • ½ cup quick oats
  • ½ cup chopped pecans (optional)
  • 1 tablespoon brown sugar
  • 2 teaspoons ground cinnamon
  • 1 ½ tablespoon canola oil

Directions:

  1. Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.
  2. Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.
  3. Preheat oven to 350 degrees.
  4. Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.
  5. Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.
  6. Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes.
  7. To the sweet potatoes, add apple sauce, milk, vanilla extract, cinnamon, and nutmeg. Stir to combine.
  8. Pour mixture into a 9-inch square baking dish.
  9. In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.
  10. Sprinkle oat mixture evenly on top of the sweet potato mixture.
  11. Bake for 20-25 minutes.
  12. Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.

*Notes:
Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)

Nutrition Information per Serving

  • Serving Size: 1/9 of pan
  • Calories: 150
  • Carbohydrates: 20 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Fat: 7 grams
  • Sodium: 25 mg
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