Just say no to stretchy pants

{Sweet Potato Casserole}

Dark syrup and cinnamon give this casserole a deeper flavor, you won’t even notice that it’s missing some sugar and butter.


Adapted from: Kathy Kitchens Downie, RD, Cooking Light, Sweet Potato Casserole
Servings: 12



3 pounds (3 large) sweet potatoes, peeled and chopped
1/4 cup granulated sugar
1/2 cup Mrs. Butterworth’s sugar-free syrup (the only sugar-free syrup I’ve found that tastes good)
1/4 cup skim milk
1/2 tsp salt
1 tsp cinnamon
1 tsp vanilla extract
2 large eggs
Cooking spray
1/2 cup course oat flour (blend quick oats in blender or food processor–leave some whole oat pieces for texture)
1/3 cup packed brown sugar
1/2 cup chopped pecans
1/2 tsp cinnamon
1/8 teaspoon salt


1. Preheat oven to 350°
2. To prepare potatoes, place potatoes in a Dutch oven; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Cool 5 minutes.
3. Place potatoes in a large bowl; add granulated sugar, syrup, skim milk, salt, cinnamon and vanilla. Beat with a mixer at medium speed until smooth. Add eggs; beat well. Pour potato mixture into a 13 x 9–inch baking pan coated with cooking spray.
4. To prepare topping, combine oat flour, brown sugar, pecans, cinnamon and salt; stir with a whisk.  Sprinkle oat mixture evenly over potato mixture. Bake at 350° for 25 minutes or just until golden.
5. Preheat broiler (remove casserole from oven).
6. Broil casserole 45 seconds or until topping is bubbly. Let stand 10 minutes before serving.


Nutrition info per serving: 185 cal, 5 g fat.  Original recipe 260 cal, 9 g fat.



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