Sweet Potato Casserole

Healthy Sweet Potato Casserole

This is a Thanksgiving classic recipe that many people love. Our family prefers plain baked sweet potatoes with lots of butter and Himalayan salt, but since some extended family prefer the marshmallow dredged type, I decided concoct a healthy version.

Every time I’ve made this sweet potato casserole for family and friends, it’s been a huge hit. The “marshmallow” topping also makes a great cake icing on coconut flour cakes for kids’ birthdays. This is still pretty high in starch so it shouldn’t be eaten every day, but it is definitely a healthier alternative to the high-fructose corn syrup marshmallow version.

You can also leave off the marshmallows completely, or reduce the amount of gelatin in this marshmallow recipe to 3 tablespoons to make a marshmallow fluff topping.

Sweet Potato Casserole Recipe- real food and gluten free

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Sweet Potato Casserole Recipe

Prep

Cook

Total

Yield 8

A healthy take on sweet potato casserole with a completely optional honey and egg white "marshmallow" topping.

Ingredients

  • 6-8 sweet potatoes, baked until soft
  • ¼ cup butter or coconut oil
  • ½ tsp salt

Topping (optional)

Instructions

  1. Bake the sweet potatoes until soft.
  2. Once slightly cooled, mash the sweet potatoes with butter or coconut oil and salt.
  3. Grease a 9x13 inch baking dish with butter or coconut oil and fill with mashed sweet potatoes.
  4. 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.
  5. Add honey to the egg whites and place the double boiler on the stove, turning on heat to medium.
  6. Use a whisk to whip the egg white and honey mix as it heats. Whisk for about 20 minutes (or less) until it thickens.
  7. 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 and broil for a minute or two to brown.
  8. Serve plain or with toasted pecans on top.

Notes

You could make the sweet potato part of this recipe ahead of time and reheat it in the oven while you're making the topping. 

Courses Side

Cuisine Thanksgiving

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 345

% Daily Value

Total Fat 6 g

9%

Saturated Fat 3.7 g

19%

Cholesterol 15 mg

5%

Sodium 224 mg

9%

Total Carbohydrates 70.2 g

23%

Dietary Fiber 6.7 g

27%

Sugars 24.2 g

Protein 4.9 g

10%

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

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

Sweet Potato Casserole Recipe- real food and gluten free

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