Name: No-Sugar-Added Sweet Potato Casserole
Prep time: 15 min
Total time: 55 min
Ingredients: 7 cups cubed peeled sweet potatoes (2 pounds); 0.5 cup reduced-fat milk; 5 tablespoons butter, melted, divided; 1 teaspoon salt; 0.5 teaspoon vanilla extract; 0.5 teaspoon ground ginger; 0.5 teaspoon ground cinnamon; 0.25 teaspoon ground pepper; 0.5 cup chopped pecans; 0.25 cup pepitas; 0.25 cup chopped dried fruit, such as cherries, dates, raisins or currants

No-Sugar-Added Sweet Potato Casserole

5.0

(2)

2 Reviews

Instead of loading up this comfort food side with tons of brown sugar and marshmallows, we have turned to sweet spices, vanilla and inherently sweet dried fruit to enhance the natural sweetness of the sweet potatoes. A topping of pecans and pepitas replaces traditional marshmallow topping to keep it healthy and add texture and color for a beautiful casserole.

Carolyn Casner

Updated on October 5, 2021

Prep Time:

15 mins

Additional Time:

40 mins

Total Time:

55 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Egg Free Gluten-Free Healthy Immunity High Fiber Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

7 cups cubed peeled sweet potatoes (2 pounds)
½ cup reduced-fat milk
5 tablespoons butter, melted, divided
1 teaspoon salt
½ teaspoon vanilla extract
½ teaspoon ground ginger
½ teaspoon ground cinnamon
¼ teaspoon ground pepper
½ cup chopped pecans
¼ cup pepitas
¼ cup chopped dried fruit, such as cherries, dates, raisins or currants

Directions

Preheat oven to 350 degrees F.
Bring an inch or two of water to a boil in a large pot fitted with a steamer basket. Add sweet potatoes, cover and steam until very soft, 18 to 20 minutes. Remove basket and discard water. Return sweet potatoes to the pot. Add milk, 4 tablespoons butter, salt, vanilla, ginger, cinnamon and pepper; mash until desired consistency. Transfer to a 1 1/2-quart baking dish.
Stir pecans, pepitas, dried fruit and the remaining 1 tablespoon butter together in a small bowl. Sprinkle over the top of the sweet potatoes.
Bake casserole until hot and the nuts are lightly toasted, 20 to 30 minutes.

Tips

To make ahead: Prepare through Step 3 and refrigerate for up to 2 days.

Nutrition Facts (per serving)

217	Calories
15g	Fat
20g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 217
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 4g	13%
Total Sugars 9g
Protein 4g	8%
Total Fat 15g	19%
Saturated Fat 6g	28%
Cholesterol 20mg	7%
Vitamin A 13518IU	270%
Vitamin C 14mg	15%
Folate 10mcg	2%
Sodium 324mg	14%
Calcium 59mg	5%
Iron 1mg	7%
Magnesium 55mg	13%
Potassium 456mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.