This Sweet Potato Casserole is a hearty, healthy, and flavorful dish perfect for dinner. Packed with nutrients from sweet potatoes, this casserole is made with wholesome ingredients and a touch of warmth from cinnamon and nutmeg. It’s a comforting and nutritious option for a family meal.
Recipe Tips and Tricks:
- For a smoother texture, mash the sweet potatoes thoroughly and use a hand mixer.
- To make it a bit richer, use coconut milk or almond milk instead of regular milk.
- Top with chopped nuts like pecans for extra crunch and flavor.
- If you want a lighter version, skip the marshmallows and focus on the savory aspect.
- Pre-cook sweet potatoes for a quicker meal prep, and store them in the fridge.
Why You’ll Love This Recipe:
This Sweet Potato Casserole is not only delicious but also incredibly healthy. Sweet potatoes are high in fiber, vitamin A, and antioxidants, making this casserole a nutritious option. The balance of natural sweetness from the potatoes, with spices like cinnamon and nutmeg, creates a comforting, cozy dish perfect for dinner.
Sweet Potato Casserole
Healthy and hearty Sweet Potato Casserole perfect for dinner, packed with nutrients and comforting flavors. Easy to make!
Ingredients
- 4 medium-sized sweet potatoes, peeled and cubed
- 2 tablespoons olive oil or coconut oil
- 1/4 cup maple syrup or honey
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 cup Greek yogurt
- 1/2 teaspoon vanilla extract
- Salt, to taste
Topping
- 1/2 cup chopped pecans or walnuts
- 1 tablespoon coconut oil or butter
- 1 tablespoon maple syrup
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F.
- Roast the Sweet Potatoes: Toss the cubed sweet potatoes in olive oil and a pinch of salt. Roast them on a baking sheet for about 25-30 minutes until tender and easily pierced with a fork.
- Mash the Sweet Potatoes: Once roasted, place the sweet potatoes in a large bowl and mash them until smooth and creamy.
- Mix Ingredients: Add the maple syrup, cinnamon, nutmeg, Greek yogurt, and vanilla extract to the mashed sweet potatoes. Mix well until all ingredients are fully combined. Adjust sweetness to taste.
- Prepare Topping: In a small pan, melt the coconut oil or butter over medium heat. Add the chopped nuts and maple syrup, stirring until well combined. Let it cook for 2-3 minutes until the nuts are slightly toasted.
- Assemble the Casserole: Spread the mashed sweet potato mixture into a baking dish and top with the nut mixture.
- Bake: Place the casserole in the oven and bake for 15-20 minutes until the top is golden and slightly crisp.
- Serve: Let it cool for about 10 minutes before serving. Enjoy!
Notes
- Make sure the sweet potatoes are fully cooked before mashing to ensure a smooth texture.
- You can prepare this dish in advance, which makes it perfect for busy days or special occasions.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 299Total Fat 18gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 11gCholesterol 6mgSodium 149mgCarbohydrates 32gFiber 4gSugar 19gProtein 4g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes:
- Sweet Potatoes: Choose firm, fresh sweet potatoes for a smooth texture.
- Butter or Olive Oil: Adds richness to the casserole. Use olive oil for a dairy-free version.
- Milk: Use plant-based milk (such as almond milk) for a dairy-free option.
- Spices: Cinnamon and nutmeg elevate the flavor. You can also add a touch of ginger for extra warmth.
- Toppings: For a crunchy topping, use oats, pecans, or a mix of both. Marshmallows are optional for sweetness but not necessary for a healthy version.
Variations and Substitutions:
- Vegan Option: Substitute butter with olive oil or coconut oil, and use plant-based milk.
- Nuts & Seeds: Add chopped walnuts or sunflower seeds for added crunch.
- Savory Version: Skip the sugar and marshmallows, and instead top with caramelized onions or cheese for a savory take.
- Toppings: Instead of marshmallows, use crispy breadcrumbs or crushed nuts for a crunchy topping.
Storage Options:
This casserole can be stored in an airtight container in the fridge for up to 3 days. You can also freeze the casserole for up to 2 months. To reheat, bake in the oven at 350°F for 20 minutes or until heated through.
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