With Thanksgiving only a week and a half away, I am really gearing up for the holiday and getting all of my ideas in order. This year, John and I are celebrating with my family, which means my mom and I will be able to cook (and just generally spend time) together! She has already been writing and calling me to tell me which of my recipes she’d like to make for the big event! (So far I’m making Maple Pumpkindoodles for the long weekend and Rosemary Pumpkin Pasta Gratin for the meal.) She may be sending me another request shortly, however, because this healthy sweet potato casserole is sensational!
My family’s traditional sweet potato casserole is made with sliced sweet potato (not mashed), lots of brown sugar, TONS of butter (as most delicious and traditionally southern casseroles are…), and mini marshmallows on top. John’s family, however, has always had sweet potato casserole of the mashed variety with TONS of brown sugar and pecans on top. This year will be the first time John has been with my family on Thanksgiving since we were married, so I wanted to do something special for him. For that reason, I developed this mashed sweet potato casserole.
While this casserole stays true to the mashed sweetness so many have grown up loving, it is made with only three tablespoons of maple syrup, no butter, and no other sweetener. It is also friendly toward all of your lactose-intolerant and/or vegan family members, as it uses lite coconut milk in place of the half-and-half most similar recipes contain.
If yours is the kind of family, like mine, that likes marshmallows on top of your sweet potato casserole, forgo the last tablespoon of maple syrup and use 1/4 cup mini marshmallows with the pecans to create the top “crust” of the casserole. Keep in mind, that will affect your nutritional information. Hope you enjoy this as much as we do!
- 4.5 lbs. sweet potatoes
- 1/2 cup lite coconut milk
- 1/2 tsp. cinnamon
- 1/4 tsp. allspice
- 1 tsp. kosher salt
- 1/2 tsp. freshly ground black pepper
- 1/2 tsp. vanilla extract
- 3 tbsp. 100% pure maple syrup
- 1/2 cup chopped pecans
- Preheat oven to 400℉.
- Wash and dry sweet potatoes. Place them on a baking sheet lined with aluminum foil and poke holes down the top of each potato with a fork. Bake sweet potatoes for 1 hour, or until fully cooked.
- Remove sweet potatoes from oven and allow to cool until they can be handled.
- Reduce oven heat to 350℉.
- Cut open potatoes and scoop the orange flesh into a large bowl. Mash with a potato masher. Add the coconut milk, through the vanilla extract, plus two tablespoons maple syrup. Mash until smooth. Spoon into a 9 by 13 inch casserole dish.
- Combine the pecans with the remaining tablespoon of maple syrup in a small bowl. Stir to coat. Sprinkle the maple-pecan topping over the top of the casserole. Place casserole in the oven for 10-12 minutes, or until hot. Serve immediately.
- Serving size: 1/12th of casserole ・199 calories per serving
- This casserole is great for preparing a day in advance. Once you have it in the casserole dish with the topping, cover it with plastic wrap and refrigerate. Day of, remove the plastic wrap and bake at 350℉ for 15 minutes, or until hot throughout.