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Sweet potato casserole sliceSweet Potato Casserole

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Sweet potato casserole, a.k.a, sweet potato souffle' is a Southern U.S. tradition that has gone national. 

The traditional version is about as unhealthy as a side dish can be, but we'll show you how to make a healthy version - which tastes EVRY BIT as good... or you can go for diabetic shock with the traditional approach.  Both are below.

But either way this is a popular and easy side dish to make for Thanksgiving, Christmas or any gathering!  And it freezes up great for later!

IngredientsSweet potato casserole seasonings

Souffle portion

  • 5 or 6 sweet potatoes (about 5 lbs or 2.2 to 2.5 kg)
  • Butter: 1 stick (1/2 cup) butter (8 ounces or 225 grams). Soften it before using.
  • 2 large eggs
  • 1 cup sugar (granulated) (200 grams castor sugar). If you are cutting carbs or on a sugar restricted diet, instead use an equivalent about of Splenda or Truvia (Stevia).
  • 1.5 teaspoons vanilla (8 ml)
  • 1/2 cup milk (120 ml) I use fat free), but again, you can use any type you prefer, or even almond or soy milk.


ToppingSweet potatos, cooked

The topping optional, so if you do not like nuts, you can skip it, but it gives a nice crunch!

  • Chopped Pecans 1/2 cup (120 ml) chopped pecans
  • Brown sugar 1 cup  (200 grams castor sugar)
  • Flour, all-purpose, 1/2 cup (120 ml or 60 grams)
  • Butter 1/4 cup - that's 1/2 stick of butter or about 125 grams



Step 1 Preheat the oven

Preheat the oven to 350 F (180 C or gas mark 4)Sweet potatos - mashed



Step 2 - Cook the Sweet potatoes

Stab each sweet potato with a sturdy knife (so they won't explode in the oven, and yes, they will do that!)  Then put them on an aluminum foil lined tray and bake them for about 1 hour until soft all through, test with a knife)Sweet potato casserole


Step 3 - Cool then peel

Allow the sweet potatoes to cool for about 30 minutes then peel them by hand (the skin separates easily).


Step 4 - Mash the potatoes

Mash the potatoes with a potato masher or whatever you have handy.


Step 5 - Add the other ingredients

With an electric mixer  (or a hand mixer if you want arthritis later in life) mix the cooked mashed potatoes and the eggs milk, vanilla, softenedSweet potato casserole  in the baking dish butter and sugar or sugar-substitute. Mix until smooth. 3 minutes or so.


Step 6 - Lightly grease a baking dish

Lightly grease a 9" by 13" baking dish. I use coconut oil.


Step 7 - Empty into the baking dish Sweet potato casserole  topping

Empty into the baking dish.


Step 8 - Make the toppingSweet potato casserole topping

In a bowl, mix the topping ingredients: chopped pecans, brown sugar
(or sugar substitute) flour and softened butter.

Sweet potato casserole in oven

Step 9 - Spread the pecan topping and Bake

Spread the pecan topping on (wait for it) top of the sweet potato mix.

Then pop it in the oven for 40 - 45 minutes.


Step 10 - Rest for 5 minutesSweet potato casserole slice

Then serve! And don't be gross and put a marshmallow fluff on top?  Really! 

This tastes GREAT as it is.  No need to turn it into  an unhealthy dish...

 Is it any wonder 42% of Americans are obese?



Gas mark Fahrenheit (�F) Celsius (�C) Gas mark Description
1 275 140 1 Cool
2 300 150 2 Cool
3 325 160 3 Moderate
4 350 180 4 Moderate
5 375 190 5 Moderately hot
6 400 200 6 Moderately hot
7 425 220 7 Hot
8 450 230 8 Hot
9 475 240 9 Very hot


U.S. Measure U.S. Volume British Metric
1 teaspoon 1/6 fluid oz 0.17 fluid oz 5 ml
1 tablespoon 1/2 fluid oz .52 fluid oz 15 ml
1 cup 8 fluid oz 8.3 fluid oz 237 ml

Write if you need any help!



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