This year I decided to experiment with a healthy remix to a holiday classic. I landed on two takes of Sweet Potato Casserole – one that is velvety in texture and reminds me most of the traditional version and the one below that has more of a firm texture with a yummy banana flavor.
If you are looking for a way to change up your standard Sweet Potato Casserole – add banana! Banana’s act as a natural sweetener in this dish, allowing you to skip the sugar and added calories. This firm casserole can be cut into squares.
- Serves: 9
- Prep time: 20 minutes
- Cook time: 20-25 minutes
- Total time: 40-45 minutes
- 4 medium sweet potatoes (about 1 pound)*
- 1 ripe banana
- 1 tablespoon vanilla extract
- 1 teaspoon ground cinnamon
- ¼ teaspoon nutmeg
- 2 egg whites
- ½ cup quick oats
- ½ cup chopped pecans (optional)
- 1 tablespoon brown sugar
- 2 teaspoons ground cinnamon
- 1 ½ tablespoon canola oil
- Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.
- Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.
- Preheat oven to 350 degrees.
- Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.
- Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.
- Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes. Add 1 ripe banana and mash again to combine.
- To the sweet potatoes and banana, add vanilla extract, cinnamon, and nutmeg. Be sure the mixture is not hot and then add egg whites. Stir to combine.
- Pour mixture into a 9-inch square baking dish.
- In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.
- Sprinkle oat mixture evenly on top of the sweet potato mixture.
- Bake for 20-25 minutes.
- Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.
*Notes: Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)
Nutrition Information per Serving
- Serving Size: 1/9 of pan
- Calories: 160
- Carbohydrates: 21 grams
- Fiber: 4 grams
- Protein: 3 grams
- Fat: 7 grams
- Sodium: 35 mg
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A Healthy Holiday Classic – Sweet Potato Casserole
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