The Washington Post

Sweet Potato Casserole (a Makeover)

Sweet Potato Casserole (a Makeover) 8.000

Tom McCorkle for The Washington Post; food styling by Lisa Cherkasky for The Washington Post

Nourish Nov 12, 2015

This recipes proves you can have a delicious sweet potato side dish without overloading on sugar and calories. It is a makeover of an archive Washington Post recipe that called for 2 full cups of sugar. This version is more gently sweet, with a lovely maple flavor that lets the taste of the sweet potato shine through.

Make Ahead: The casserole can be baked, cooled and refrigerated a day in advance. Reheat, covered with aluminum foil, at 250 degrees for 20 minutes just before serving.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 8 servings

  • 3 cups cooked, peeled mashed sweet potatoes
  • 1/4 cup pure maple syrup
  • 3 large eggs
  • 1/2 cup low-fat milk (1 percent)
  • 4 tablespoons (1/2 stick) unsalted butter, at room temperature
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon plus one pinch salt
  • 1 cup chopped pecans
  • 2 tablespoons whole-wheat pastry flour (may substitute all-purpose flour)
  • 3 tablespoons light brown sugar

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Preheat the oven to 350 degrees. Grease a 2-quart baking dish, such as an 8-by-8-inch Pyrex, with cooking oil spray.

Combine the mashed sweet potato, maple syrup, eggs, milk, 2 tablespoons of the butter, the vanilla extract, cinnamon and 1/4 teaspoon of the salt in the bowl of a stand mixer fitted with a balloon-whisk attachment or a handheld electric mixer. Beat on medium-high speed for several minutes, until all the ingredients are well combined and the mixture has slightly increased in volume, then transfer to the baking dish, smoothing the mixture evenly.

Combine the remaining 2 tablespoons of butter, the pecans, whole-wheat pastry flour, light brown sugar and the remaining pinch of salt in a medium bowl; use your clean fingers or a fork to evenly incorporate and coat the pecans. Sprinkle over the top of the sweet potatoes in the dish.

Bake for 35 to 40 minutes, until fragrant and lightly caramelized on top. Let cool for about 10 minutes before serving.

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Recipe Source

From nutritionist and cookbook author Ellie Krieger.

Tested by Mary-Denise Smith and Bonnie S. Benwick.

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Avg. Rating (8)

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Nutritional Facts

Calories per serving: 320

% Daily Values*

Total Fat: 18g 28%

Saturated Fat: 5g 25%

Cholesterol: 85mg 28%

Sodium: 180mg 8%

Total Carbohydrates: 37g 12%

Dietary Fiber: 5g 20%

Sugar: 20g

Protein: 6g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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