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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
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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
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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
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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
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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
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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
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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
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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
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And each sweet potato contains only about 130 calories!

“Eating Clean For Dummies” by Jonathan Wright, Linda Larsen
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Alexia Lewis RD

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

[email protected]

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22 comments

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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