Simple Sweet Potato Casserole


We lighten up this fall favorite by holding back on the sugar and topping it with toasted oats and pecans instead of sugary marshmallows. Pecans are loaded with healthy unsaturated fat and more than 19 vitamins and minerals including vitamin B and E, magnesium, phosphorus and zinc! Whether you’re looking for a healthy side or dessert, our simple sweet potato casserole fits the bill.

Simple Sweet Potato Casserole


  • 4 pounds sweet potatoes (about 4–5 large)
  • 2 tablespoons butter, divided
  • 1 tablespoon honey
  • 1/4 cup 1% milk
  • 3 large eggs
  • 2 teaspoons vanilla extract
  • 2 teaspoons ground cinnamon, divided
  • 1/4 teaspoon salt
  • 1 1/4 cups old-fashioned oats (certified gluten-free if necessary)
  • 3/4 cup chopped pecans


Preheat oven to 375°F. Bake sweet potatoes on a foil-lined baking sheet for 1 hour or until tender. Let stand until cool enough to handle.

Peel sweet potatoes and mash in a large bowl. Stir in milk, eggs, vanilla, 1 teaspoon cinnamon and salt. Spoon into a lightly greased 11-by-7-inch baking dish.

Melt butter in a medium glass bowl. Stir in 1 tablespoon honey, oats, pecans and remaining 1 teaspoon cinnamon. Sprinkle over casserole. Bake for 30 minutes, until golden brown and heated through.

Nutrition Information

Serves: 16 |  Serving Size: 1/2 cup (125 grams)

Per serving: Calories: 192; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 39mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g

Nutrition Bonus: Potassium: 433mg; Iron: 7%; Vitamin A: 3248%; Vitamin C: 4%; Calcium: 6%

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