Healthified Sweet Potato Casserole

53% fewer calories • 82% less fat • 90% less sat fat than the original recipe—see the comparison A recipe makeover of a favorite classic cuts the fat yet keeps the flavor! From eatbetteramerica.

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(53 Ratings)

53 Ratings

5 Stars 47%

4 Stars

3 Stars 30%

2 Stars

1 Stars

Member Reviews (19)

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PREP TIME
15 Min
TOTAL TIME
55 Min
SERVINGS
8

Sweet Potatoes

1: can (40 oz) sweet potatoes in syrup, drained

1/3: cup granulated sugar

1/2: teaspoon salt

1/4: cup fat-free egg product

1/4: cup fat-free (skim) milk

1/2: teaspoon vanilla

Topping

1/4: cup packed brown sugar

3: tablespoons Gold Medal® all-purpose flour

1: teaspoon ground cinnamon

1: tablespoon no-trans-fat 68% vegetable oil spread, melted

1/3: cup chopped pecans

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. Sprinkle over sweet potato mixture.
4 Bake uncovered 35 to 40 minutes or until thoroughly heated.

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Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

For Fresh Sweet Potato Casserole, use 3 cups peeled cooked fresh sweet potatoes instead of the canned potatoes.

Got a question for our Kitchen Experts? Ask it in the Message Boards

Nutrition Information:

1 Serving (1 Serving)

Calories 250

(Calories from Fat 45),

Total Fat 5g

(Saturated Fat 1/2g,
Trans Fat 0g),

Cholesterol 0mg;
Sodium 220mg;
Total Carbohydrate 47g

(Dietary Fiber 4g,
Sugars 37g),

Protein 3g;

Percent Daily Value*:

Vitamin A 210 %;
Vitamin C 10 %;
Calcium 4 %;
Iron 10 %;

Exchanges:

1 Starch;
0 Fruit;
2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
0 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
1/2 cup granulated sugar	1/3 cup granulated sugar
2 eggs	1/4 cup fat-free egg product
1/2 cup milk	1/4 cup fat-free (skim) milk
1/2 cup margarine, melted
1/2 cup packed brown sugar	1/4 cup packed brown sugar
1/3 cup all-purpose flour	3 tablespoons Gold Medal® all-purpose flour
1/4 cup margarine, melted	1 tablespoon no-trans-fat 68% vegetable oil spread, melted
1 cup chopped pecans	1/3 cup chopped pecans
2 teaspoons ground cinnamon	1 teaspoon ground cinnamon

Nutritional Highlights

Calories		540 (before) 250 (after)
Fat		6 (before) 1 (after)
Saturated Fat		5 g (before) 1/2 g (after)
Total Fat		29 g (before) 5 g (after)
Trans Fat		6 g (before) 0 g (after)

Review & Comments

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1 - 3 of 19 Reviews View All

Posted 12/21/2011 2:06:28 PM REPORT ABUSE cjpnavarro said:

Rating:

i made this for thanksgiving and everyone liked it except it was so sweet you could only eat one bite. i recommend omitting the added sugar and use fresh sweet potato's instead of canned. it is sweet enough without the unhealthy added sugar!

Posted 11/23/2011 11:34:58 AM REPORT ABUSE jenn from boston said:

Rating:

I agree with some other reviewers. Too much sugar. I made a similar recipe with fresh (not canned in syrup!) sweet potatoes and in place of regular flour, I used whole wheat flour. I believe I even left out the sugar in the potato mix because sweet potatoes are, well, sweet and I added some cinnamon.

Posted 11/23/2011 11:34:48 AM REPORT ABUSE time4tea4me2 said:

Rating:

Does anyone know if this can be made in advance? It's December 22nd and I'd like to make it in advance of Christmas day. Thanks for any help you can give me!

1 - 3 of 19 Reviews View All