Whole Grain and Reduced Sugar Recipe
Sweet potato casserole is a staple on many holiday tables, but traditional recipes can be loaded with sugar and refined ingredients. We’ve crafted a healthier version, featuring whole grains and half the sugar, without sacrificing flavor. With its rich texture and crunchy pecan topping, this dish is a delightful balance of nutrition and taste. Perfect for special gatherings or cozy meals at home, this casserole is sure to become a new family favorite.
Ingredients:
For the Filling:
- 4-5 large sweet potatoes
- 3 large eggs
- ½ cup evaporated milk (or substitute cream, or half and half)
- 1 teaspoon vanilla extract
- ¼ cup brown sugar
- ½ teaspoon salt
- ¼ cup melted butter
For the Topping:
- 3 tablespoons butter
- ¼ cup whole grain flour
- ½ cup brown sugar
- 1 cup chopped pecans (or mixed nuts)

Instructions:
- Prepare the Sweet Potatoes:
Place the sweet potatoes in a large pot, cover halfway with water, and bring to a boil. Reduce the heat to a simmer, cover, and cook until the potatoes are fork-tender (20-40 minutes, depending on size). Drain and let cool. Peel the skins and mash the potatoes in a large bowl. - Make the Filling:
Mash the sweet potatoes with eggs, evaporated milk, vanilla, sugar, salt, and melted butter until smooth. Spread the mixture into a greased casserole dish (8×11″, 9×13″, or similar). - Make the Topping:
In a bowl, combine the whole grain flour, brown sugar, and chopped pecans. Cut the butter into the mixture until crumbly, then sprinkle it evenly over the sweet potato filling. - Bake:
Preheat your oven to 350°F (175°C). Bake the casserole for 35-40 minutes, or until the topping is golden brown and the filling is heated through.
Servings:
This recipe serves 8 people.
Nutritional Information (Per Serving):
- Calories: 245
- Protein: 4 g
- Carbohydrates: 35 g
- Fat: 10 g
- Fiber: 4 g
Enjoy the Healthier Twist!
This wholesome version of sweet potato casserole strikes a balance between flavor and nutrition. It’s perfect for bringing a delicious, healthier dish to your next holiday meal or serving up any time you crave something cozy and satisfying. Let us know how it turns out—your guests won’t even notice the lighter ingredients!