Healthy Sweet Potato Casserole-Organize yourself to be thin

this Healthy Sweet Potato Casserole The recipe is the perfect Thanksgiving side dish that the whole family will love. It’s brightened, but it still tastes great, with a crunchy oatmeal pecan filling on top, you will want to eat anything!

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raw material

• Roasted sweet potatoes – There are many versions of sweet potato casserole, which require different methods to cook potatoes. However, in my opinion, roasted sweet potatoes is the best way to make a delicious sweet potato casserole without adding a lot of sugar. This provides the best flavor. It takes 45-60 minutes to bake sweet potatoes, but they can be prepared a few days in advance. I will provide more advanced production tips below. you can also Cook sweet potatoes in a slow cooker An easy way to let go.
• Pure maple syrup – The advantage of roasted sweet potatoes is that it brings out a natural sweetness, which means you don’t need a lot of sweeteners to make this casserole taste like a treat. In fact, I only used ¼ cup of pure maple syrup to add more sweetness to this sweet potato side dish.
• Unsalted butter – It only takes 3 tablespoons of melted butter to add richness to the casserole filling and powdered sugar. Many recipes use coconut oil or vegan butter, which works well, but if you can use butter, then I recommend sticking to butter. I personally like the taste it brings.
• Unsweetened coconut milk – Milk gives this casserole a creamy and fluffy texture. I use unsweetened coconut milk because this is what I have on hand, but you can also use almond milk or milk in this recipe.
• Egg – Some recipes don’t include eggs, but if you can eat eggs, I recommend putting them in the recipe. Eggs help bond and harden the casserole without making it heavy.
• Pecan filling – This filling is made with pecans, gluten-free oatmeal, cinnamon, brown sugar, almond flour and melted butter. To keep the recipe gluten-free, I used almond flour and gluten-free oatmeal. However, you can use any flour in this recipe. You can also add a pinch of nutmeg to get another warm autumn flavor.

How to make a healthy sweet potato casserole (step-by-step instructions)

This healthy sweet potato casserole is easy to prepare. let’s start.

• Start with roasted sweet potatoes. Use a fork to poke holes around the sweet potatoes. Bake potatoes in the oven at 425 degrees for 45 minutes. Set the potatoes aside until they feel cold to the touch, about 5-7 minutes. After cooling, remove the skin. The skin should peel off immediately. Again, you can perform this step 1-2 days in advance.
• Turn the oven down to 350 degrees. Put the cooked sweet potatoes in a bowl and mash them with a potato masher. If you prefer smooth potatoes with less lumps, you can use a food processor or hand mixer to puree the potatoes. Add pure maple syrup, eggs, milk and melted butter.
• Spread the sweet potato mixture in a 9 x 13 baking dish, Apply cooking spray.
• In a medium bowl, combine the pecans, oatmeal, almond flour, cinnamon, brown sugar, salt, and butter until they are evenly combined and crumbles are formed. This can be made while the potatoes are cooking or even the day before.
• Sprinkle pecan oats on sweet potatoes.
• Bake for 40 – 45 minutes Or until the sweet potatoes are cooked and the toppings are roasted, golden brown and fragrant.

Supplies

• Saucepan – I have This group is provided by Nordicware It is very suitable for roasted sweet potatoes and other vegetables.
• Mixing bowl – I own This Pyrex set Over the years, it will never let me down.
• Potato masher – If you want a thicker casserole, you need one of them.I have This OXO brand potato masher.
• Hand blender – When I don’t want lumps in the sweet potato, I use a hand blender to get rid of all the lumps.I like this Cuisinart’s basic hand blender.
• Food processor – You can also use a food processor to make sweet potatoes into a smooth texture.this Cuisinart Food Processor I use and recommend it.
• 9 x 13 casserole – I am addicted to My Le Creuset Casserole, But it’s a bit expensive.I also have a basic white (as shown), similar to This on Amazon.

Service Suggestion

This healthy sweet potato casserole pairs perfectly with turkey and other Thanksgiving side dishes.

Other Thanksgiving recipes:

Explain in advance

This healthy sweet potato casserole is easy to make in advance and can be made in several different ways.

1. Bake potatoes in advance. Baking potatoes is the most time-consuming part of this recipe. This step can be completed 1-2 days in advance. After roasting the potatoes, let them cool and then peel them. Put the potatoes in a container and refrigerate.
2. Make the crunchy pecan sauce ahead of time. This step does not take long, but it is still another thing you can prepare in advance.
3. Assemble the entire casserole. When I make this for Thanksgiving, I will assemble the casserole the day before, cover it with foil, and refrigerate. When I am ready to bake it, I continue to make this recipe. The only difference is that I will add 5 minutes of cooking time because the casserole is cold.

Healthy Sweet Potato Casserole

this Healthy Sweet Potato Casserole The recipe is the perfect Thanksgiving side dish that the whole family will love. It’s low in sugar, but rich in flavor, and with the crunchy oatmeal and pecan filling, you will want to eat anything!

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course: Side dish

delicacy: American

Key words: Healthy sweet potato casserole, sweet potato casserole

Preparation time: 1 Hour

Cooking time: 40 minute

Serving size: 12 people

Calories: 287Kcal

author: Tammy Overhoff

raw material

• 3 lb sweet potato
• 1/4 Cup Pure maple syrup
• 3 Spoon Melted unsalted butter
• 3/4 teaspoon Salt Divided into
• 1/2 Cup Unsweetened coconut milk Can replace almond milk or milk
• 2 Big egg Assault
• 1 Cup Chopped pecans
• 1/2 Cup oatmeal
• 1/2 Cup Almond powder Can replace any flour
• 1 teaspoon Cinnamon powder
• 1/2 Cup Dark brown sugar Pack
• 1/4 Cup Unsalted butter Soften to room temperature

instruct

• Set the oven to 425 degrees.

• Use a fork to poke holes around the sweet potatoes. Place the potatoes on a pan lined with foil. Roast the potatoes for 45 minutes or until tender, you can easily insert a knife in the middle. Set aside the sweet potatoes until they feel cold to the touch, about 5-7 minutes, then peel them. The skin should peel off immediately.

• Reduce the oven temperature to 350 degrees.

• Put the cooked sweet potatoes in a medium bowl and mash them with a potato masher. If you prefer smooth potatoes with less lumps, you can use a food processor or hand mixer to puree the potatoes.

• Stir the maple syrup, 3 tablespoons of melted butter, 1/2 teaspoon of salt, coconut milk and eggs into the sweet potatoes.

• Spread the sweet potato mixture in a 9 x 13 baking dish and coat it with cooking spray.

• To mix the pecan oatmeal filling together, in another medium bowl, mix the pecans, oatmeal, almond flour, cinnamon, brown sugar, 1/4 teaspoon salt, and 1/4 cup softened butter to form collapse. This can be made while the potatoes are cooking or even the day before.

• Sprinkle the toppings on the sweet potatoes.

• Bake for 40-45 minutes or until the sweet potatoes are cooked through and the top is roasted, golden brown and fragrant.

notes

You don’t have to peel potatoes – Another advantage of roasted sweet potatoes is that the skin will fall off immediately after the potatoes are cooked, so there is no need to peel them in advance.
You can mash or mash the potatoes – If you like a thicker sweet potato casserole, please use a potato masher. If you like cream casserole, then you can use a food processor or hand mixer to process potatoes. Personally, I think thicker fillers work best, but this is indeed your preference.
Wait until the potatoes have cooled before adding the eggs. This may be self-evident, but wait until the potatoes are cold before adding the eggs, otherwise you will end up with scrambled eggs.
Add vanilla extract or other spices to sweet potatoes. Many sweet potato casseroles require vanilla extract or cinnamon to be added to the sweet potato. I prefer to use a bit of pure maple syrup and butter to taste. Streusel adds a lot of flavor, so I like to keep sweet potatoes simple. If you want to add vanilla extract, ½ – 1 teaspoon will do. Same as adding cinnamon spice.

Nutrition

service: 1G | Calories: 287Kcal | carbohydrate: 39G | protein: 4G | fat: 13G | Saturated fat: 5G | fiber: 4G | sugar: 18G

Have you tried mine Healthy Sweet Potato Casserole? If so, I want you to rate it and comment below. We all benefit from your own personal experience with this recipe and what you did differently. Also, if you can share a photo on Instagram and tag it #organizeyourselfskinny, that would be great. I can’t wait to see it!