Sweet Potato Casserole


You almost didn’t see this post.  After calculating the nutritional facts for this recipe I considered not posting it.  The calories are a bit much (even for an indulgent recipe in my opinion).  But I thought if it’s for the purpose of Thanksgiving or Christmas, which only happen once a year, then it’s ok to eat.  This is also a good example for even a dietitian like myself, who can be surprised by how calorically dense and high fat a dessert like this can be.  No wonder why one-third of U.S. adults are obese!  No really, it’s not a wonder; excess calories in vs. not enough calories out = weight gain.  It’s fairly simple math, but that’s an entirely different post.


Nutritional Tidbits

Sweet potatoes are packed full of vitamin A (beta-carotene), vitamin C, potassium and fiber.  So, why is that important?  Well, vitamin A helps with vision, bone development and helps keep your immune system healthy.  Vitamin C helps you fight infections, heal wounds and absorb iron.  Fiber helps keep you fuller longer, lowers LDL (bad) cholesterol and keeps you regular.  Potassium is vital for heart health.

Now onto the Sweet Potato Casserole . . . this would be a great side dish to any holiday meal.  You can make it ahead of time and just throw it in the oven 30 minutes before dinner time.

First you need to cook the sweet potatoes until they can easily be mashed.  I cooked mine in the oven wrapped in aluminum foil for about 1 ½ hours, but you can also microwave them.  Once soft, remove the skin and mash them.  I just used a fork since my sweet potatoes were very soft already, but you could always use an immersion blender.

Add the milk, vanilla extract and sugar to the mashed sweet potatoes and mix well.  Place the mix in a casserole dish coated with non-stick cooking spray.

2014-11-12 09.17.24

To make the praline topping, first combine flour and brown sugar then cut in the butter (I used Light Olivio) using a fork.  Add chopped pecans to the mix and layer it over the sweet potatoes.




Serves 8 (small servings)

3 large sweet potatoes, mashed (about 3 cups)

½ cup skim milk

1 cup granulated sugar

1 teaspoon vanilla extract


1 cup pecans, chopped finely

1/3 cup white whole wheat flour

2/3 cup brown sugar

1/3 cup light butter (I used Light Olivio)


  1. Cook sweet potatoes until soft (I wrapped them in foil and put them in the oven for about 1 ½ hours at 350 degrees Fahrenheit).
  2. Preheat oven to 350 degrees Fahrenheit. Spray a 1 ½ or 2 qt baking pan with non-stick cooking spray.
  3. Combine mashed sweet potatoes, milk, sugar and vanilla extract. Mix well, then add to baking pan.  Smooth with a spoon until it is fairly even.
  4. Combine flour, brown sugar and cut in light butter until all butter is mixed thoroughly. Add pecans and spread over sweet potatoes.
  5. Bake uncovered for 45 minutes or until pecan topping is golden brown.


444 Calories, 23 g Fat, 5 g Saturated Fat, 59 g Total Carbohydrates, 3 g Fiber, 3 g Protein

Adapted from: That Skinny Girl Can Bake

© 2014 Kristy Hegner



  1. Oh, yeah, definitely not an everyday dish! But a little nibble on Thanksgiving isn’t so bad 🙂 Glad you enjoyed. Have a terrific holiday!



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