Sweet Potato Casserole

Healthier Sweet Potato Casserole

This scrumptious sweet potato casserole gets fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover we sprinkle a crunchy pecan streusel spiked with orange juice concentrate over the top. You can save the marshmallows for s’mores.

Prep time: 10 servings about 1/2 cup each | Total time: 1 1/4 hours


    2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
    2 large eggs
    1 tablespoon canola oil
    1 tablespoon honey
    1/2 cup low-fat milk
    2 teaspoons freshly grated orange zest
    1 teaspoon vanilla extract
    1/2 teaspoon salt
    1/2 cup whole-wheat flour
    1/3 cup packed brown sugar
    4 teaspoons frozen orange juice concentrate
    1 tablespoon canola oil
    1 tablespoon butter, melted
    1/2 cup chopped pecans


  1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
  2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
  3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
  4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
  5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Tip & Notes

Prep Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.


Recipe makes 10 servings, about 1/2 cup each 

Per serving: 238 calories; 9g fat (2g sat, 4g mono); 46mg cholesterol; 36g carbohydrates; 5g protein; 4g fiber; 170mg sodium; 349mg potassium;

Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (25% dv).

Exchanges: 2 starch 



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