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Sweet Potato Casserole

November 9, 2011 By 8 Comments

sweet potato crock pot recipe easy Sweet Potato Casserole

This is another Thanksgiving classic that many people love. Our family prefers plain baked sweet potatoes with lots of butter and Himalayan salt, but I understand that some people prefer the marshmallow dredged version…

That being said, I made this healthier version for some friends one time and it was a hit. The “marshmallow” topping also makes a great cake icing on coconut flour cakes for kid’s birthdays. This is still pretty high on the starch, and shouldn’t be eaten every day, but it is definitely a healthier alternative to the high-fructose corn syrup marshmallow version.

Ingredients:

Topping

  • 5 egg whites
  • 2/3 cup honey
  • 1/4 tsp cinnamon
  • dash of vanilla

Filling

  • 6-8 sweet potatoes, baked until soft
  • 1/4 cup butter or coconut oil
  • dash of salt

 

How To Make Healthy Sweet Potato Casserole:

  1. Once slightly cooled, mash the sweet potatoes with butter and salt.
  2. Grease a 9×13 inch baking dish with butter or coconut oil and fill with mashed sweet potatoes.
  3. In a double boiler or small pan with water and a glass bowl on top, whip the egg whites with a hand blender until fluffy.
  4. Add honey and turn on heat.
  5. Use a whisk to whip the egg white and honey mix as it heats. Whisk for about 20 minutes (or less) until it thickens.
  6. It will start to take on the consistency of melted marshmallows… when it is thick enough, spread over the sweet potatoes and put in the oven under broil for a minute or two to brown.
  7. Serve plain or with toasted pecans on top.

How does your family do sweet potatoes? Are you a butter and salt purist or a marshmallow junkie? Share below!

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Wellness Mama is a full-time housewife with a background in nutrition, journalism and communications. Her passion is helping others achieve optimal health through a “Wellness Lifestyle.” She has helped hundreds of clients lose weight, increase athletic performance, improve fertility, and overcome numerous health problems and diseases. Connect with her on Twitter, Facebook, Google+, & Pinterest.

  • Erin

    I’m excited to try this. Since my family’s eating habits have changed over the last year, the traditional marshmallow version ( which we’ve done in the past) will be way too sweet ( among other negatives). It looks to be delicious!

  • Ali Lomneck

    This sounds great! I’m going to my mom’s house for Thanksgiving, but I’m sending her this link and suggesting this much healthier option. Thank you! 8)

  • Tanya Torst

    Wow, I am going to do this for my husband’s large family. I am volunteering to make most of the food, since that’s the only way I can ensure it will be gluten free and mostly paleo.

  • http://www.facebook.com/michelle.albanese2 Michelle Albanese

    I like mine with chopped nuts on top. This year I’m going to try chopped pistachios for something different. I keep bees so I’m definitely going to use the honey idea.

  • drmommalaelle

    I prefer my sweet potatoes more plain, but my Mom and older sister’s family can’t do Thankgiving without them topped with marshmallows.  Will send them this recipe and see if it’s an acceptable compromise.  Sounds great!  

  • Debi

    Hi, I’m Ali’s mom (above post). Normally I favor baked with lots of butter and sprinkled with cinnamon ;-) We have those in the family that have asweet tooth though and really like it when I’m willing to add marshmallows … I’m going to surprise them this year and try this recipe. Hopefully they will enjoy the honey as much as the marshmallows;-) 

  • Ruth

    Actually, I prefer roasted sweet potatoes.  I take the turkey out of the oven and let it rest in a foil jacket, and crank the heat in the oven up to 425.   I have already prepared the sweet potatoes — I take chunks of peeled raw sweet potatoes and chunks of onion and put them in a big zip lock plastic bag.  I add olive oil, salt, pepper and herbs (I like Bragg’s Organic Sprinkle) and smush the bag around until everything is evenly incorporated.  I also have prepared a large baking pan by covering the bottom with parchment paper.  I pour the coated sweet potatoes and onions into the parchment covered pan and roast them while the turkey is resting.  The turkey is juicier after it rests, and if – by the time it is cut and out on the platter – the meat is slightly above room temperature it doesn’t matter – as long as the gravy is nice and hot.  The sweet potatoes and onions take around 30 minutes or more to roast – I don’t keep track of the time, I just poke a fork in a sweet potato chunk to make sure it is done.  This is an awesome, healthy sweet potato side dish!

  • Emily

    I just read your post on eating gelatin. Have you considered making honey marshmallows to put on top? I just made them for the first time and they were great :)  
    http://www.thenourishinggourmet.com/2011/08/fluffy-honey-sweetened-homemade-marshmallows.html