Sweet Potato Casserole

Sweet Potato Casserole

33 Reviews
From: EatingWell Magazine, Fall 2004

This scrumptious sweet potato casserole gets fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover we sprinkle a crunchy pecan streusel spiked with orange juice concentrate over the top. You can save the marshmallows for s'mores.

Ingredients 10 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 10 servings
Nutrition per serving may change if servings are adjusted.
  • 2½ pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
  • 2 large eggs
  • 1 tablespoon canola oil
  • 1 tablespoon honey
  • ½ cup low-fat milk
  • 2 teaspoons freshly grated orange zest
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ cup whole-wheat flour
  • ⅓ cup packed brown sugar
  • 4 teaspoons frozen orange juice concentrate
  • 1 tablespoon canola oil
  • 1 tablespoon butter, melted
  • ½ cup chopped pecans


  • Active

  • Ready In

  1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
  2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
  3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
  4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
  5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
  • Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 238 calories; 9 g fat(2 g sat); 4 g fiber; 36 g carbohydrates; 5 g protein; 18 mcg folate; 41 mg cholesterol; 17 g sugars; 9 g added sugars; 17,973 IU vitamin A; 18 mg vitamin C; 65 mg calcium; 1 mg iron; 169 mg sodium; 364 mg potassium
  • Nutrition Bonus: Vitamin A (359% daily value), Vitamin C (30% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch 1½ fat (mono)

Reviews 33

November 30, 2015
profile image
By: EatingWell User
The #1 Side Dish this Thanksgiving I brought this casserole to a Friendsgiving and it was the one recipe that was requested by the group. Everyone loved that it was sweet, but not too sweet. A little twist on the traditional dish. Pros: Easy and yummy
November 26, 2015
profile image
By: EatingWell User
This one a keeper - no doubt! I don't need to look any further for a sweet potato recipe. I made this last year and again this year. People go back for seconds, want the recipe, etc. I use melted coconut oil instead of canola oil, and since I don't use cow's milk I tried coconut creamer - great! Pros: Yummy plus super healthy, Cons: Not a quick fix dish.
November 26, 2015
profile image
By: EatingWell User
Great low fat recipe There may be other sweet potato dishes that fit the bill, but this one has been a favorite every thanksgiving for 5 or more years. My mom is on a special diet, but she can have this. It is also easy to modify, as needed to fit individual needs, for example, I have made it gluten free. The only change that I consistently make is oven roasting my potatoes whole first.
December 02, 2014
profile image
By: EatingWell User
Huge Hit; Loved that I didn't feel tranquilized after I ate it because of the sugar rush. New thanksgiving tradition! This was a big hit at our thanksgiving meal. Everyone raved about it & couldn't believe it had minimal sugar. I took other reviewers' advice about the orange being overpowering & eliminated the orange zest all together & only used 3T of orange juice concentrate in the topping. This was the perfect amount of orange flavor. I also made it the night before & then baked it after we traveled the following day. I would like to try a GF alternative next time- maybe almond flour? Next time I'll bake the potatoes 1st in stead of boiling them. This should retain more of the natural sweetness & maybe I can cut back on the brown sugar in the topping. Too bad I saw this suggestion in the reviews after I had already boiled them! It was still great! Pros: Make ahead of time; still plenty sweet, still tastes like sweet potato casserole despite less sugar Cons: None
December 01, 2013
profile image
By: EatingWell User
Delicious! I was looking for a sweet potato casserole that wasn't loaded with butter, brown sugar, marshmallows... This recipe was fabulous. I made it for Thanksgiving dinner and it was a huge hit - even for my father who despises all things sweet potato. My parents even requested the recipe. It also kept great for leftovers.
November 27, 2012
profile image
By: ercassidy
Terrific I love sweet potato casseroles, but this one I adore. I was delighted I could make it 2 days early and the topping was crunchy at serving time. Pros: delicious, make 2 days early
November 22, 2012
profile image
By: EatingWell User
Wanted to love it I wanted to really love this. It looked incredible. However, the orange flavor was overwhelming and ruined the dish in my opinion. I would make again minus the orange. I would leave it out altogether. Pros: Easy, topping was good Cons: Orange flavor too strong
November 28, 2011
profile image
By: EatingWell User
I have made this casserole for several years now and it is always a hit. I use yams instead of sweet potatoes and I bake them instead of boiling, they are much sweeter that way. Friends are always asking for the recipe... awsome!!!!!
November 27, 2011
profile image
By: EatingWell User
Different but good I made this for Thanksgiving this year and probably wouldn't do it again. To be fair- I doubled the recipe so perhaps I should have cut back on the orange zest? The final product looked delicious and I did receive complements but I'm more of a traditionalist when it comes to my sweet potatoes and the orange way over powered the potatoes. LOVED the topping. Pros: Recipe was easy to follow, topping was delicious, was able to prepare ahead of time, looks good Cons: Tasted more orange-y than I would prefer
More Reviews