"A comforting and satisfying healthier take on a classic, featuring naturally sweet mashed sweet potatoes gently spiced with cinnamon and vanilla, crowned with a crunchy streusel topping made from whole-grain wheat flour and toasted pecans. This lighter version offers all the beloved flavors and textures without excessive sugars and fats."
Why it's Healthy
This version is made healthier by significantly reducing the amount of added brown sugar and butter in both the sweet potato base and the streusel topping, cutting down on saturated fats and refined sugars. We've replaced regular milk with low-fat milk and all-purpose flour with whole-grain wheat flour, increasing fiber content and reducing fat without sacrificing the comforting flavor and texture.
Ingredients
Nutrition Facts
Detailed Breakdown
| Item | Protein | Carbs | Fat | Sugar | Fiber |
|---|---|---|---|---|---|
| Sweet Potato | 24.0g | 301.5g | 1.5g | 63.0g | 45.0g |
| Butter | 0.5g | 0.0g | 48.7g | 0.0g | 0.0g |
| Milk, lowfat, fluid | 4.1g | 6.0g | 1.8g | 6.0g | 0.0g |
| Brown Sugar | 0.0g | 38.9g | 0.0g | 38.5g | 0.0g |
| Eggs | 12.6g | 1.1g | 9.5g | 1.1g | 0.0g |
| Vanilla extract | 0.0g | 0.6g | 0.0g | 0.6g | 0.0g |
| Cinnamon | 0.2g | 4.0g | 0.1g | 0.1g | 2.7g |
| Flour, wheat, whole-grain | 13.7g | 71.2g | 2.5g | 0.4g | 10.7g |
| Pecans | 9.2g | 13.9g | 72.0g | 4.0g | 9.6g |
| Brown Sugar | 0.0g | 29.2g | 0.0g | 28.9g | 0.0g |
| Butter | 0.3g | 0.0g | 32.4g | 0.0g | 0.0g |
Instructions
- 1
Preheat your oven to 350°F. Lightly grease a 9x13 inch (approximately 3-quart capacity) baking dish.
- 2
Peel and dice the 3.31 lb sweet potatoes into 3/4-1 inch chunks. Place them in a large pot and cover with water. Bring to a boil over high heat and cook for 15-20 minutes, or until fork-tender. Drain thoroughly and return to the pot or a large mixing bowl.
- 3
Mash the drained sweet potatoes until smooth. Add 2.1 oz softened butter, ½ cup low-fat milk, ¼ cup brown sugar, 2 beaten eggs, 1 ⅛ tsp vanilla extract, and ½ tbsp cinnamon. Mix until thoroughly combined and fluffy.
- 4
Spoon the sweet potato mixture evenly into the prepared baking dish, spreading it into a smooth, even layer.
- 5
In a separate medium bowl, combine 3.55 oz whole-grain wheat flour, ⅛ cup brown sugar, and 2 g cinnamon for the streusel topping. Cut in 1.4 oz cold, diced butter using a fork or pastry blender until the mixture resembles coarse crumbs. Stir in 3.55 oz chopped pecans.
- 6
Evenly sprinkle the pecan streusel topping over the sweet potato filling, gently pressing it down to cover the entire dish.
- 7
Bake in the preheated oven for 30-40 minutes, or until the topping is golden brown and the sweet potato casserole is slightly puffed and bubbly around the edges.
- 8
Remove from the oven and let it rest for 10-15 minutes before serving warm.
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