Healthified Sweet Potato Casserole

53% fewer calories • 82% less fat • 90% less sat fat than the original recipe. A recipe makeover of a favorite classic cuts the fat yet keeps the flavor!

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( 53 Ratings)

53 Ratings

5 Stars 47%

4 Stars

3 Stars 30%

2 Stars

1 Stars

Member Reviews ( 19 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Fat Reduced By 24g
Calories Reduced By 290
Trans Fat Reduced By 6g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
Calories from Fat: 45),

% Daily Value

Total Fat: 5g; 5%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 220mg; 220%;
Total Carbohydrate: 47g; 47%
(Dietary Fiber 4g 4% Sugars 37g 37% ),
Protein: 3g; 3%

% Daily Value*:

Vitamin A: 210%;
Vitamin C: 10%;
Calcium: 4%;
Iron: 10%;

Exchanges:

1 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 55 min
Servings 8

Ingredients

Sweet Potatoes

1: can (40 oz) sweet potatoes in syrup, drained

1/3: cup granulated sugar

1/2: teaspoon salt

1/4: cup fat-free egg product

1/4: cup fat-free (skim) milk

1/2: teaspoon vanilla

Topping

1/4: cup packed brown sugar

3: tablespoons Gold Medal® all-purpose flour

1: teaspoon ground cinnamon

1: tablespoon no-trans-fat 68% vegetable oil spread, melted

1/3: cup chopped pecans

Directions

1 Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2 In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3 In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4 Bake uncovered 35 to 40 minutes or until thoroughly heated.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1/2 cup granulated sugar	1/3 cup granulated sugar
2 eggs	1/4 cup fat-free egg product
1/2 cup milk	1/4 cup fat-free (skim) milk
1/2 cup margarine, melted	1/4 cup packed brown sugar
1/2 cup packed brown sugar	3 tablespoons Gold Medal® all-purpose flour
1/3 cup all-purpose flour	1 teaspoon ground cinnamon
2 teaspoons ground cinnamon	1 tablespoon no-trans-fat 68% vegetable oil spread, melted
1/4 cup margarine, melted	1/3 cup chopped pecans
1 cup chopped pecans

Nutritional Highlights

Calories		540 (before) 250 (after)
Total Fat		29 g (before) 5 g (after)
Trans Fat		6 g (before) 0 g (after)

Did You Know?

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Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

For Fresh Sweet Potato Casserole, use 3 cups peeled cooked fresh sweet potatoes instead of the canned potatoes.

Reviews

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1 - 3 of 19 Reviews View All

Posted 12/21/2011 2:06:28 PM REPORT ABUSE cjpnavarro said:

Rating:

i made this for thanksgiving and everyone liked it except it was so sweet you could only eat one bite. i recommend omitting the added sugar and use fresh sweet potato's instead of canned. it is sweet enough without the unhealthy added sugar!

Posted 11/23/2011 11:34:58 AM REPORT ABUSE jenn from boston said:

Rating:

I agree with some other reviewers. Too much sugar. I made a similar recipe with fresh (not canned in syrup!) sweet potatoes and in place of regular flour, I used whole wheat flour. I believe I even left out the sugar in the potato mix because sweet potatoes are, well, sweet and I added some cinnamon.

Posted 11/23/2011 11:34:48 AM REPORT ABUSE time4tea4me2 said:

Rating:

Does anyone know if this can be made in advance? It's December 22nd and I'd like to make it in advance of Christmas day. Thanks for any help you can give me!

1 - 3 of 19 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.