A Healthier Sweet Potato Casserole Recipe

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
November 19, 2020
sweet potato casserole

In the spirit of the holidays, the MUSC Metabolic & Bariatric Surgery Program is sharing some of our favorite traditional (yet modified) holiday recipes so that you can still enjoy the flavors of the season without packing in a ton of extra calories. Here's this week's featured recipe.

Sweet Potato Casserole


  • 4 lbs sweet potatoes (about 5 medium, peeled, cut into 1-in pieces)

  • 1/2 Cup unsweetened almond milk

  • 1/3 cup natural honey

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg,1/8 tsp ground ginger, 1/2 tsp salt

  • 1/2 cup chopped pecans

  • 1 tbsp packed Splenda brown sugar

  • 1/2 tsp ground cinnamon


  1. Boil sweet potatoes. Allow to steam for 15-20 minutes, until very tender when pierced with a fork.

  2. Allow sweet potatoes to cool and transfer to large mixing bowl.

  3. Preheat oven to 350 degrees F.

  4. Using an electric mixer, beat sweet potatoes until smooth.

  5. Add milk, honey, egg, vanilla, cinnamon, nutmeg, ginger, and salt. Mix until well combined and smooth.

  6. Spread sweet potato mixture into an 8x8 baking dish.

  7. In a small bowl, combine pecans, brown sugar, and cinnamon. Sprinkle topping over top of casserole.

  8. Cover the dish with foil and bake for 20 minutes. Remove foil and bake 20-25 minutes until pecans are lightly toasted and casserole is hot. Enjoy!

Nutrition Facts (serves 10):

  • Calories: 161

  • Carbohydrates: 28G

  • Protein: 3G

  • Fat: 5G

  • Fiber: 3G

  • Sugar: 10G

PRO TIP: Balance this sweet potato casserole on your plate with a protein source (turkey would be the obvious choice!) and a green vegetable (stay tuned for next week’s recipe!).

About the Author

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
Amanda and Molly are the MUSC Metabolic & Bariatric Surgery Program Registered Dietitians. With 15+ years of experience combined, they facilitate behavior change through nutrition counseling for weight loss and maintenance with children through adults.
Metabolic & Bariatric Surgery

Keywords: Diet, Healthy Eating, Healthy Recipes, Meal Plan, Nutrition, Weight Management, Weight Loss