Healthy Sweet Potato Casserole

Make a healthier version of sweet potato casserole this autumn.

Sweet potato casserole is a favorite fall dish for many, and it's an especially tasty as part of a Thanksgiving or Christmas meal. Sweet potatoes are packed with healthy nutrients like iron, B vitamins, and vitamin C. The traditional version has marshmallows on top and includes lots of butter. Here's an option for making the recipe a little healthier, so you can enjoy it more often.

Serves: 6

Prep Time: 20 minutes

Cook Time: 1.5 hours


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  • 3 medium sweet potatoes
  • 1 cup unsweetened applesauce
  • 2 tablespoons + 2 teaspoons maple syrup
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon vanilla
  • 1/2 cup chopped walnuts or pecans*
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  1. Preheat oven to 350°F.
  2. Wash and peel sweet potatoes and chop into uniform, bite-sized chunks.
  3. In a bowl, mix together applesauce, brown sugar, cinnamon, nutmeg, and vanilla.
  4. Add potatoes to bowl and mix well to cover all pieces of potato.
  5. Place potato mixture in greased pie plate.
  6. Top with chopped nuts.
  7. Bake for 1.5 hours or until potatoes are fork tender.

* For a sweeter topping but some extra calories, fat, and sugar, you can try this topping:

Mix 1/3 cup melted butter or ghee, 2/3 cup brown sugar, 1/2 cup coconut or almond flour, 1/3 cup oats, 1/3 cup walnuts or pecans, and 1/2 teaspoon cinnamon. Crumble over sweet potato mixture before baking.

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