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Family Style Sweet Potato Casserole

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220 Calorie Protein Sweet Potato Casserole Recipe!

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Traditional sweet potato casserole is loaded with added sugar and fat from marshmallows and butter. This riff on the classic side dish from Eating Bird Food is gluten-free and vegan and contains only 237 calories per serving (about half of the traditional version). Coconut milk and coconut oil are used in place of milk and butter.

Traditional sweet potato casserole has healthy sweet potatoes, but is made less healthy with lots of added sugar and butter. This recipe is missing the fat and calories of the original, but it certainly is not missing the marshmallows, nuts, and flavor. Mash the sweet potatoes with ricer and stir in remaining casserole ingredients until well blended. Spread into a lightly greased 8-inch square dish. For the topping, mix the brown sugar, flour and pecans together.

Drizzle the melted butter over the mixture while stirring to combine. Sprinkle over casserole. Bake uncovered at 350°F for 35 minutes.

Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Ruth’s Chris Ruth’s Chris Sweet Potato Casserole.

Serving Size: 0.5 cup. 314 Cal. 57 %44 gCarbs. 41 %14 gFat. 3 %2 gProtein.

Log Food. Daily Goals. How does this food fit into your daily goals? Calorie Goal 1,686 cal. 314 / 2,000.

Sweet Potato Casserole Giant 2/3 cup 310.0 calories 49.0 grams carbs 13.0 grams fat 3.0 grams protein 2.0 grams fiber 35.0 mg cholesterol 7.9 grams saturated fat 250.0 mg sodium 0. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Preheat oven to 325 degrees F (165 degrees C). Put sweet potatoes in a medium saucepan with water to cover. Cook over medium high heat until tender; drain and mash.

In a large bowl, mix together the sweet potatoes. For the sweet potatoes: Add 1 3/4 pounds peeled and cubed sweet potatoes to a large pot of salted water. Bring to a boil over high heat, then lower the heat to a simmer and cook until the potatoes.

Discover our favourite healthy ideas for lunch and dinner, all coming in at around 250 calories. Choose from vegetarian, vegan, meat and fish options. Calories in Sweet Potato Casserole based on the calories, fat, protein, carbs and other nutrition information submitted for Sweet Potato Casserole. main content.

Live Healthy & Happy. Start; Food Tracker. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.

List of related literature:

2 tablespoons dairy-free buttery spread 1 cup peeled and diced russet potatoes 1 cup peeled and chopped sweet onion 1⁄2 cup chopped celery 1 cup peeled and chopped carrots SERVES 6 Per Serving: Calories 215 Fat 3g Protein 18g Sodium 360mg Fiber 4g Carbohydrates 29g Sugar 6g

“The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy” by Audrey Roberts
from The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy
by Audrey Roberts
Adams Media, 2019

If you’re missing your mashed potatoes, here’s a flavorful but simple idea to use in lieu of that high-glycemic starchy vegetable.

“The Paleo Diet Cookbook: More Than 150 Recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages” by Nell Stephenson, Loren Cordain
from The Paleo Diet Cookbook: More Than 150 Recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
by Nell Stephenson, Loren Cordain
HMH Books, 2010

Sauteed Sweet Potatoes and Carrots – Two cups diced sweet potatoes, 2 cups diced fresh carrots or one 8 oz. can.

“Mucusless Diet Healing System: Scientific Method of Eating Your Way to Health” by Arnold Ehret
from Mucusless Diet Healing System: Scientific Method of Eating Your Way to Health
by Arnold Ehret
Book Publishing Company, 2012

10 Tomake one serving, combine 1cup chopped cutlet,1 tablespoon ofthebeet puree, 1 tablespoon of the mashed sweet potato, 1/4 cup of the rice, and 1 hard­

“Home Cooking for Your Dog: 75 Holistic Recipes for a Healthier Dog” by Christine Filardi
from Home Cooking for Your Dog: 75 Holistic Recipes for a Healthier Dog
by Christine Filardi
ABRAMS, 2013

Mash the potatoes with 2 parts potatoes and 1 part mashed parsnips, carrots or cauliflower to reduce the calories by nearly 75 per cent.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

This is a wonderful alternative to the classic potato salad, and it has more nutrition and fewer calories.

“The Daniel Fast (with Bonus Content): Feed Your Soul, Strengthen Your Spirit, and Renew Your Body” by Susan Gregory
from The Daniel Fast (with Bonus Content): Feed Your Soul, Strengthen Your Spirit, and Renew Your Body
by Susan Gregory
Tyndale House Publishers, Incorporated, 2017

As a variation on this recipe, try sweet potato and peas or sweet potato and spinach.

“Top 100 Baby Purees: 100 Quick and Easy Meals for a Healthy and Happy B” by Annabel Karmel
from Top 100 Baby Purees: 100 Quick and Easy Meals for a Healthy and Happy B
by Annabel Karmel
Atria Books, 2009

Each latke without applesauce or sour cream: About 208 calories, 3g protein, 18g carbohydrate, 145 total fat (2g saturated), 21mg cholesterol, 152mg sodium

“The Good Housekeeping Cookbook” by Susan Westmoreland
from The Good Housekeeping Cookbook
by Susan Westmoreland
Hearst Books, 2004

Preheat oven to 400°F. Cut baked or microwaved white or sweet potato in half lengthwise.

“The Serotonin Power Diet: Eat Carbs-Nature's Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain” by Judith Wurtman, Nina T. Frusztajer
from The Serotonin Power Diet: Eat Carbs-Nature’s Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
by Judith Wurtman, Nina T. Frusztajer
Rodale Books, 2009

And each sweet potato contains only about 130 calories!

“Eating Clean For Dummies” by Jonathan Wright, Linda Larsen
from Eating Clean For Dummies
by Jonathan Wright, Linda Larsen
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Omg my Grandaddy actually makes the BEST sweet potato soufflé!! Me and my sis and cousins fight over it all the time ��. Funny I found this vid cause it my weaknesssss

  • My families favorite dish is a date nut chocolate chip cake. It’s like 800 calories per peace. Would really like to know a healthy way of making it.If you need the recipe for how we make it let me know.

  • Mmmm can’t wait to try this!!! My favorite was my mom’s stuffing recipe with ground beef. I make it now. And of desserts! Pumpkin pie, pumpkin flan or pumpkin cheesecake.

  • My favorite recipe has always been my aunts chocolate fudge! This is my second year I can’t be there for thanksgiving, so they gave me the recipe to make it myself!!

  • Laura, first I love your videos, so this isn’t a criticism-I have NEVER seen sweet potato casserole with both the pecan topping (my fave) & the marshmallows! It’s never crossed my mind-I’ve only ever seen it one way or the other. My family is divided 2/3 prefer the pecans & 1/3 the marshmallows— I wonder how everyone would act if I did both on the same casserole
    Keep living that best life girl! (I sneak the pecan topping off the leftovers too)

  • Not thanksgiving but my mother’s Christmas pudding. Because after a huge meal of course you want the heaviest dessert. It’s soaked in alcohol which adds a massive bonus and tastes so much better than shop bought.

  • Hope you have an amazing Thanksgiving as well! My grandpa’s sweet potato casserole was my favorite, sad I didn’t have the forethought to get it from him before he passed. He was a baker and cooked all the time so he knew what he was doing and you could tell especially with this dish he made every Thanksgiving.:-)

  • This recipe was a total hit this thanksgiving!! Sooo delicious!! Will def make again. It is sweet dish, which I love! Thank you, Laura!!

  • sis this is the 3rd year i’m making this for my family using your recipe and lemme just say it’s literally the only thing I look forward to during thanksgiving, it is AMAZINGGG

  • My favorite thanksgiving dish has to be stuffing. My aunt makes it from scratch and it is always slightly toasted on the outside, top it with some gravy and I’m set!!

  • Favorite Thanksgiving dessert has to be Pecan pie. My cousin Sandra would make a pecan pie for me every year. Since having Gastric Sleeve Surgery I ha e to really watch my car s and sugar intake. BTW love the cookie butters and will definitely try this recipe. Happy Holidays. God Bless.

  • My mom makes a killer sausage stuffing that is by far my favorite Thanksgiving recipe. The herbs mixed with the sausage flavor really sets it apart.

  • My favorite is Pineapple Stuffing!!!!! Omg. It’s more of a Christmas dish to eat with ham but we make it thanksgiving too because why have it once when you can have it twice? Lol. It might sound weird to people who have never heard of it but my dad makes it the best. It’s been passed down for generations and it’s literally the GOAT

  • Sweet potato casserole, but they’re diced and then baked in the oven with cranberries and walnuts! And I can’t forget about homemade pecan pie just out of the oven:)

  • My favorite thanksgiving recipe is my mom’s stuffing. She doesn’t make it traditionally. It comes out in loaves. Both versions are made with lots of butter and onions. However one of the versions is made the way my papa (grandpa) used to like it. That one she adds pepperoni, mushrooms, artichoke hearts, and olives to. It’s the one thing I look forward to every year.

  • my favorite dish is my dads polenta stuffing. you would never think to use polenta for stuffing, but my dads been making it ever since i found out i had a gluten intolerance and it’s honestly AMAZING

  • I’m going to have try this one soon. Looks good!

    My family doesn’t really do traditional Thanksgiving… we make chicken enchiladas.

    We cook some chicken; then throw in onion, cilantro, jalapeños, and cotija cheese. Then, we split the stuff in half, make tomatillo salsa and red salsa, and mix them into the chicken. Throw the mixtures in tortillas and bake for a while, or go low carb and just bake it in a casserole dish.

  • Awesome video!
    My favorite dish has to be my grandma’s turkey stuffing! The turkey in the name makes me think it’s high in protein even though it’s nothing but fat and carbs haha.

  • My fave thanksgiving food is hands down my dad’s lasagna! My fam is from Milan and his traditional way of using besciamella instead of just cheese is AMAZING

  • Can’t wait to give this a try!! My love for sweet potatoes �� are out of this world. My favorite thanksgiving dish has always been my grandmas homemade stuffing. I wish I knew what was in it because it’s truly heavenly.

  • New sub here, I love broccoli salad, my sister in law makes it, It consist of broccoli, some kind of dressing, raisins, and sunflower seeds

  • What a different way to prepare sweet potato… must be a typical American receipt because of all that sugar and marshmallows. Love the idea of the sweet potato and the pecan but not sure about all that extra sweet. Thank you for the inspiration

  • My favorite dish is our corn soufflé! My mom first started making this years ago, and it’s been a hit in my family thanksgiving ever since. It’s so simple, too. It just takes two cans of sweet corn, two cans of creamed sweet corn, a stick of melted butter (of course), 16 oz sour cream, and two boxes of the Jiffy cornbread mix. It’s AMAZING!!! Definitely not healthy, but it’s so sweet yet savory, and you can just eat it all day. It’s my favorite part of the thanksgiving meal by far.

  • I’ve already bought my ingredients for the mashed potato you made the mac n cheese and now this! Thanks Laura for these awesome recipes.

  • can you please do a video on how to freeze root veggies? and what’s the best way to cook them? do we have to wait til they thaw before we roast, etc?

  • I absolutely love your videos
    but I would like to ask for a bit more education in them
    this being a prime example people have been tough for years these are different things it would have not taken much to explain what an actual yam was and that one is a hard variety and one is a soft variety I see a few people trying to correct you in the comments. (of cose this is your show and your can run it as you will in the end)

  • Omg Danie I love this recipe… I made a whole plate and let’s just say I almost ate it all myself and I had sweet potatoes before from a fast food place and I did not like it but this wow I love it

  • I came from your video How-to Steam (Chicken and Broccoli) that was posted somewhere in 2008 to this video. You dont seem to aging at all in 8 years. Wow

  • Love sweet potatoes. Yay! Gotta make mine your way next time. I always just steam them. PS In my country yams are not considered as sweet potatoes. Yam = taro for us.

  • hi Danny, sweet potatoes are my favorite food but eating them with skin on is totally unhealthy because the skin can have germs and some germs are resistant to even the heat.

  • I just found ur channel a few days ago and I looove it..I’ve binge watched most of ur videos already..lol I love that ur cooking is easy, healthy and,family friendly. Im going to make ur Turkey and veggie muffins this weekend and I can’t wait!! Thank you for the videos…

  • These delicious roasted sweet potatoes make a great healthy side dish for just about any dinner and would also be perfect for the holidays. enjoy!! xo

  • สวัสดีค่ะ พี่ชงกาแฟไว้รอแล้ว ชงเผื่อน้องพีชด้วยถ้วยนึง เสร็จแล้วยกมาเลยนะ ทานกับกาแฟ รับรองฟินไปสามโลก อิอิ แต่ตอนนี้มโนไปก่อนน๊าาา��������

  • Delicious recipe. I coated the entire top with the pecan mixture then after it’s was toasted, I topped it off with the marshmallows. Yummy crispy and gooey-ness in each bite!

  • Although I watch your channel for the delicious Iranian recipes that I had already done and turned out gorgeous,but this recipe needs to be tried.Thank’s a lot

  • Great video as always!
    Fav thanksgiving dish would be my sisters Shepherd’s Pie! Its full of flavour and it always brings back great moments.

  • I come from an Afghan family and I have been hosting thanksgiving diner for the past 4-5 years and all my recipes come from yours!! You are the best Laura!! Thanks for all you do for us!

  • These look delicious. I love sweet potatoes. We are having a friend who will do her sweet potato dish so she will bring it tomorrow..

  • The real secret is that you don’t need to sweeten up a sweet potato casserole. The main ingredient is SWEET POTATOES. The American tastebuds are a mess ��

  • I made this last year and this year for thanksgiving. Everyone loved it Laura. Thanks you! Ive become a great cook because of you and anytime they ask for the recipe I just share your links. I tell them… “it’s all her”

  • I don’t think you told how much sugar and brown sugar or how much butter I would like to try this could you please know how much ingredients

  • The past 3 years no one has cooked me my sweet potatoe casserole and I’m super irritated about it lol �� I’m assigning myself this casserole next year it’s my fav!

  • Now going to made one for myself and �� wings.My very time have it was at my aunt’s house. I was like what did she do grandma she can’t cook.My grandma laughed no no we just try a little bit.Boy was I wrong it was delicious. I think my uncle help her anyway.Thats her thing now and do a mean smoked salmon.

  • I definitely wanna try it for Christmas! You know Laura, in Italy we have Pandoro and Panettone, but it looks so delicious that I want to give it a try and put something different and tasty on my Xmas’ table. Thank you, as always.

  • This is SO delicious! It was a big hit at our Thanksgiving dinner and everyone’s new favorite sweet potato recipe! The topping is to die for!

  • I don’t live in the US so we don’t celebrate Thanksgiving over here. BUT I’d like to try Ted Mosby’s turturkeykey ��.
    Trying this recipe soooon!

  • I cooked this today for Thanksgiving and the Toasted marshmallows added sweetness and crunch definitely a game changer thank you so much and ��Happy holidays ��

  • Been following your recipes for a while not probably the past two to three years. I’ll be making green bean casserole and sweet potato casserole for sure

  • My mother boiled the sweet potatoes, mashed, added chicken broth, salt, pepper lots of butter and 1 egg…..bake and then put mini marshmallows on top….I still have the corningware casserole dish she received at her bridal shower in 1960, used during our childhood years and now I use for every Holiday……
    Laura your recipes are excellent & always a success!
    Happy Thanksgiving:)

  • Laura you have been one of my favorites! I’ve done Thanksgiving meals for the past 6 years. Following all your recipes! But…..you contradict yourself with this one. Boiling sweet potatoes get rid of all their flavor. You said that in your other sweet potatoes casserole video. Smh

  • My grandma makes corn casserole but it’s with her home-made creamed corn, then she adds more sour cream, other ingredients, and love and bakes it until it’s moist and fluffy. I mix it in with everything on my plate ��

  • My grandma makes the best stuffing! Lol She always asks me to help her prepare it because she has the tendency to over salt her dishes �� Plus i get to spend some quality time with G-Ma ��

  • Oh how I live for Sweet Potato Casserole At Thanksgiving and Christmas time!! The sweet and butter gooeyness with the pecans and marshmallows.. oh my!! Exactly how I make mine! Thanks for sharing! Happy Thanksgiving!

  • Thanks! I am going to try next two week also I Think You Tub! You never forget Me, I need to be informed and You are My Good source of knowledge I going to do my for provided the monthly fee before YOU BEEN DISCOURAGED ABOUT ME,BY MAIL.

  • Does anyone know what happened to Laura’s sweet potato recipe with pecans?!! I can’t find it anywhere and it’s a family favorite!! ����

  • I’m making the pecan pie brownies! It will be my first time trying them but I’m super excited! I may decide to keep them for myself instead of bringing them to Thanksgiving dinner. I’ll decide how selfish I want to be after I make them. ��

  • I’m making green bean casserole for the first time and whose receipe do I decide to follow? Yours of course! You’re the best Laura. Wish me luck!

  • I’m making your turkey recipe, smashed potato recipe, cranberry sauce recipe, gravy recipe and of course sweet potato casserole! I’m very excited this is my 4th year using your recipes and it’s always a hit!

    Thank you ����‍��

  • Obviously she didn’t make it only once a year because the video is pre filmed and she made it once for this video and she’ll have to make it another time for thanksgiving ����‍♀️����‍♂️��

  • I wish I could use this recipe the right way, but I’m old now and it kills me to peel and cut these anymore and no one else is willing to make them, I’ll be forced to doctor a can of them for my self. Can you imagine I’m the only one who like these in my family?

  • I’m the baker of the family thanks to you so I’m gonna bring your Dutch Apple �� pie �� and pumpkin pie and your new Dinner rolls ����

  • I’m allergic to pecanswould it be better to leave the topping off all together or should I still make the topping and just leave out the pecans?

  • Laura you are making good comfort foods.Thanksgiving �� and �� Christmas and �� Easter is when we eat �� good.the meats side dishes and the big �� desserts.

  • i love sweet potato casserole and every thanksgiving i’m like “why do we only eat this once a year? i’m going to start cooking it throughout the year!” and then i don’t eat it again until the following thanksgiving.