Lighter Sweet Potato Casserole Recipe (2024)

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This light Sweet Potato Casserole Recipe gets its sweetness and creaminess from low-fat vanilla yogurt instead of butter, cream, and sugar.

As a Canadian, I didn’t grow up eating the classic American Sweet Potato Casserole, or very many sweet potatoes at all. When I finally tasted this traditional Thanksgiving side dish, I didn’t love it. I’m sorry. I found it too sweet and kind of strange. Marshmallows at dinner time?

That was a long time ago though. These days I’m totally on board with it! Except for, well, I’m never sure I want to have very much because I know that it’s loaded with butter and cream and those marshmallows! I’d much prefer to save my calories for this perfectly roasted turkey, the stuffing and gravy – oh, and the pumpkin pie of course!

The goal for today’s recipe was therefore to find a sweet potato casserole that both I and traditionalists will enjoy. This recipe is a touch less sweet than the classic. But you can add some extra brown sugar if you really need to. Check out the recipe below. It tells you when to taste it and when and how much sugar to add if you like it sweeter than I do.

Jump To:

  1. Video: Delicious and Healthy Sweet Potato Casserole
  2. Making Sweet Potato Casserole Lighter And Healthier
  3. What About The Topping?
  4. More Thanksgiving Recipes
  5. Podcast Episode: Making Sweet Potato Casserole
  6. Healthy Sweet Potato Casserole Recipe
Lighter Sweet Potato Casserole Recipe (1)

Video: Delicious and Healthy Sweet Potato Casserole

Making Sweet Potato Casserole Lighter And Healthier

For the lightened sweet potato recipe below, I’ve played around with the basics a bit to come up with something that’s just as creamy as the original but a bit healthier. This version doesn’t have any butter or cream. Instead, the creaminess comes from vanilla yogurt. It still has the flavor you love, just with a couple tweaks to the original recipe.

To further reduce the sugar in the recipe, I’ve tweaked the classic sweet potato casserole topping by cutting back on the marshmallows. The marshmallows are still there and their brown puffiness will please traditionalists. But they don’t cover the whole casserole in melted candy.

What About The Topping?

As for the Sweet Potato Casserole Topping, I have a trick for making sure that the marshmallows don’t get crunchy. First, you bake the casserole for awhile without the topping. Then you add the pecans and marshmallows and continue to bake just until the marshmallows are puffed softly and starting to brown. This ensures that the pecans don’t get overly dark and bitter as well.

Don’t want marshmallows at all? Try making a pecan crumble mixture for the topping! Finely chop up the pecans and mix with old fashioned oats, melted butter or coconut oil, and some brown sugar if you’d like. Mix it all up and sprinkle on top of the sweet potato mixture instead of the marshmallows.

More Thanksgiving Recipes

If you’re looking for more healthy Thanksgiving side dishes, be sure to also check out my recipe forGreen Bean Casserole from Scratch. It’s just as tasty and just as easy as the original but with fresher ingredients.

You can also browse all my Thanksgiving recipes, including turkey and cranberry sauce, in my Thanksgiving collection to complete your meal.

Podcast Episode: Making Sweet Potato Casserole

Listen to me explain briefly about how to make this casserole, with some great tips along the way, by clicking the play button below:

Listen to more Recipe of the Day episodes here.

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Lighter Sweet Potato Casserole Recipe (2)

Healthy Sweet Potato Casserole Recipe

5 Stars4 Stars3 Stars2 Stars1 Star5 from 2 reviews
  • Author: Christine Pittman
  • Prep Time: 20 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 12 servings 1x
  • Category: Side Dish
  • Method: Baked
  • Cuisine: American
Print Recipe

DESCRIPTION

This healthier twist on the classic Sweet Potato Casserole uses low-fat vanilla yogurt instead of butter and cream. And there are fewer marshmallows on top.

Ingredients

UnitsScale

  • 3 lbs. sweet potatoes, peeled and cut into 3/4-inch cubes
  • 1 cup low-fat vanilla yogurt
  • 1 tsp. cinnamon
  • A pinch of nutmeg
  • A pinch of salt
  • Brown sugar (optional)
  • 4 large egg whites OR 2 large whole eggs, lightly beaten
  • 3/4 cup chopped pecans
  • 1/2 cup mini marshmallows

Instructions

  1. Preheat oven to 350°F. Lightly grease or spray a 2.5 quart casserole dish.
  2. Put the sweet potatoes in a medium sauce pan with enough water just to cover them. Bring to a boil over high heat. Reduce to a simmer and cook until fork-tender, 5-7 minutes. Drain them.
  3. Return the sweet potatoes to the pot and use an egg beater to mash them up (or transfer them to the bowl of a stand mixer and beat them in there.
  4. Add the yogurt, cinnamon, nutmeg, and salt. Beat some more. Taste it. If it’s not sweet enough for you, beat in brown sugar 1 tablespoon at a time and taste.
  5. Once you’re satisfied with the sweetness, add the eggs and beat them in as well. Transfer the mixture to the lightly greased (or sprayed) casserole baking dish.
  6. Bake for 30 minutes. Top evenly with the pecans and marshmallows and continue to bake until marshmallows are puffed and lightly browned, 10-15 more minutes.

Love this recipe? I’d appreciate it if you could scroll down and add a *5 star rating* to help others know they’ll love it as well!

This post originally appeared in November 2014 and was revised and republished in November 2022.

Lighter Sweet Potato Casserole Recipe (3)

Lighter Sweet Potato Casserole Recipe (2024)

FAQs

How do you make a sweet potato casserole not runny? ›

Eggs and cream help stabilize the dish and prevent it from becoming too runny (a common complaint with many sweet potato casserole recipes). Make it as smooth or chunky as you like!

Why add egg to sweet potato casserole? ›

The egg is the all-important binder in a sweet potato casserole: it enriches and stiffens the mixture without making it heavy. Make sure to cool the mash slightly before adding the egg so it doesn't scramble, and to stir well so there are no streaks of cooked egg white in the finished dish.

How do you thicken up sweet potato casserole? ›

Choose orange sweet potatoes for the best flavor and sweetness. Brown sugar adds a depth of flavor with a hint of molasses and helps create a caramel-like sauce. All-purpose flour will help thicken the sauce and give some structure.

What's the difference between sweet potato pie and sweet potato casserole? ›

The difference is that sweet potato casserole can either have a toasted marshmallow top or a crunchy brown sugar/nut top and is made with brown sugar in the casserole. Sweet potato pie is made with white sugar, has nothing on top, but can be served with whipped topping.

How do you make a casserole less runny? ›

Thicken a meat casserole the most popular way with flour.

Add some flour to your pan after you've browned the meat and before adding any liquid. This way, the flour will soak up the juices and fat in the pan. Add about one teaspoon of flour at a time until you get the right thickness.

How do you make a casserole less watery? ›

10 Tips To Fix Or Prevent Watery Casseroles
  1. Prep Vegetables Ahead Of Time. Vegetables boiling on a stove - Solstock/Getty Images. ...
  2. Add A Starch. ...
  3. Experiment With Pasta Or Grains. ...
  4. Take The Lid Off. ...
  5. Drain Fat From Meat. ...
  6. Choose A Dry Or Low-Fat Cheese. ...
  7. Sprinkle Seeds Into Your Bake. ...
  8. Remove Excess Liquid.
Oct 29, 2023

Can I leave eggs out of sweet potato casserole? ›

Eggs (or not!)

– I've made this sweet potato casserole with and without eggs, both ways are delicious. The eggs act as a binder and gives the casserole a light and fluffy texture. Without eggs, the casserole doesn't have as much structure but it still silky smooth and tastes delicious.

How do you make a casserole taste better? ›

Try different herbs for added flavour: sage or lemon thyme work wonderfully well. For a meatier casserole, add chopped sausage or pancetta when cooking the chicken. Stir wholegrain mustard through the casserole at the end of cooking (to taste); this is especially good if you have sausage in the casserole.

What makes sweet potatoes taste better? ›

The longer and slower you cook a sweet potato, the more maltose is formed and the sweeter it will taste. So if you want a much less sweet potato try steaming it, or cut it into small pieces and roast on a higher heat.

What makes sweet potato casserole runny? ›

Boiling drains out flavor and also makes the sweet potatoes wet. If you bake the sweet potatoes and don't add liquid, you will not have watery sweet potato casserole. Add more potato and no liquid also you could use potato flakes to thicken them to the texture you like.

How do you tell when sweet potato casserole is done? ›

Sprinkle the topping evenly over the sweet potato mixture, then pop it into the oven and let it bake for 40 to 45 minutes. You will know it's done when the topping is lightly browned and the center of your casserole is set and firm.

How many sweet potatoes for 3 cups? ›

Note: 3 cups sweet potatoes is about 3-4 large sweet potatoes.

What variety of sweet potato is best for casserole? ›

Jewel. With copper skin and deep-orange flesh that's moist and tender when cooked, the jewel is a go-to potato for traditional baking and casseroles.

Are candied yams and sweet potato casserole the same thing? ›

Spoiler: They're not the same vegetable.

That's because sweet potatoes and yams are in fact very different vegetables that we've come to refer to interchangeably for a number of reasons over the years. While a dish may arrive at your table calling itself "candied yams," it may well have been made with sweet potatoes.

Why is my sweet potato casserole so watery? ›

If your sweet potato casserole turned out “watery”, its usually because you forgot to add eggs; you didn't let your casserole have enough time to set up after baking or you used fresh sweet potatoes and didn't boil them long enough before mashing.

Why is my potato casserole runny? ›

My sauce is watery

If you stored your potatoes in water to prevent discoloring, be sure to drain them well and pat them dry before adding to your casserole. Some of the waxier potatoes can release more water than starchier ones, so look for good baking potatoes like russet or Yukon golds.

What do I do if my potato bake is too runny? ›

Try letting the dish rest for 10 minutes or so to let the water get absorbed and let the sauce thicken. Try cooking your recipe longer.

Should sweet potato casserole be firm? ›

you should see it firm, but still paste like. Once it bulges and you start to see cracks, it will be overcooked. You don't need anything of those fancy gadgets for casserole! You can grab a potato masher or whisk and mash them up.

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