Sweet Potato Casserole with Crunchy Oat Topping - Healthy Thanksgiving

Sweet Potato Casserole with Crunchy Oat Topping

Photo: Jennifer Causey
 
While classic marshmallow-topped sweet potato casserole may feel comforting and nostalgic, the overload in sugar isn’t worth the indulgence. This healthier version lets the natural flavor of sweet potato shine by pairing it with an oat and pecan streusel.
 
This classic casserole straddles the line between side and dessert (indeed, we’ve enjoyed the leftovers both ways). We dial down the sugar to steer the dish back to savory territory, and add a crunchy oat and nut topper for texture. A final drizzle of maple syrup just before serving gives the casserole a lovely sheen. While we call for a ricer in our master mashed potatoes, a potato masher is perfectly acceptable here since the spuds will be bound with an egg then topped and baked. Chopped almonds or walnuts would be a delicious sub for the pecans.
 
Active Time: 20 Mins
Total Time: 45 Mins
Yield: Serves 12 (serving size: about 1/2 cup)
 

Ingredients (Organic)

  • 3 pounds sweet potatoes, peeled and chopped (about 8 cups)
  • 1/2 cup 2% reduced-fat milk
  • 2 tablespoons unsalted butter, melted and divided
  • 1/2 teaspoon vanilla extract
  • 3/4 teaspoon kosher salt, divided
  • 1 large egg, beaten
  • Cooking spray
  • 1 cup old-fashioned rolled oats
  • 2/3 cup pecans, chopped
  • 3 tablespoons almond meal
  • 3 tablespoons maple syrup, divided
  • 1 tablespoon canola oil

How to Make It

Step 1

Preheat oven to 375°F.

Step 2

Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to a boil; reduce heat and simmer 6 minutes or until potatoes are tender. Drain. Return potatoes to saucepan. Add milk, 1 tablespoon butter, and vanilla; mash to desired consistency. Stir in 1/2 teaspoon salt and egg. Spread potato mixture in the bottom of an 11- x 7-inch glass or ceramic baking dish coated with cooking spray.

Step 3

Combine remaining 1/4 teaspoon salt, oats, pecans, almond meal, and 2 tablespoons syrup in a bowl. Add remaining 1 tablespoon butter and canola oil; toss to coat. Sprinkle oat mixture over potatoes. Bake at 375°F for 18 minutes or until surface is golden. Remove pan from oven; drizzle with remaining 1 tablespoon maple syrup.

Nutritional Information

  • Calories 232
  • Fat 10.1g
    • Sat fat 2.1g
    • Mono fat 4.5g
    • Poly fat 2.1gWhile classic marshmallow-topped sweet potato casserole may feel comforting and nostalgic, the overload in sugar isn’t worth the indulgence. Our healthier version lets the natural flavor of sweet potato shine by pairing it with an oat and pecan streusel.
  • Protein 4g
  • Carbohydrate 31g
  • Fiber 5g
  • Cholesterol 21mg
  • Iron 1mg
  • Sodium 195mg
  • Calcium 56mg
  • Sugars 9g
  • Est. added sugars 3g