Sweet Potato Casserole

By November 13, 2020 No Comments

4 Servings

Prep Time:

4 Hours 5 Minutes


220 calories


  • 3lb sweet potatoes (5 to 6 medium potatoes)
  • 1/2 cup evaporated whole milk
  • 2 tablespoons unsalted butter, melted.
  • 2 teaspoons vanilla extracts
  • 1 1/2 teaspoons salt
  • 1 teaspoon black pepper
  • 2 large eggs, separated
  • cooking spray
  • 3/4 cup chopped walnuts
  • 3/4 cup old fashioned rolled oats
  • 1/2 teaspoon ground cardamom


Step 1:

Preheat oven to 350°. Wrap potatoes individually in foil. Arrange on a baking sheet. Roast at 350° until very tender, 60 to 75 minutes. Set aside until cool enough to handle, about 15 minutes. Peel potatoes and discard skin. Place potatoes in a large bowl mashing until smooth. Wait until cooled then stir in milk, butter, vanilla, salt, pepper, and egg yolk. Spread mixture evenly in baking dish.

Step 2:

Whisk egg whites in a medium bowl until frothy. Stir in walnuts, oats, brown sugar, and cardamom. Sprinkle evenly over sweet potato mixture. Bake at 350°F uncovered until top is toasted and edges are bubbling. 40 to 50 minutes.

Chef’s Note:

Our delicious casserole has 5 fewer teaspoons (20g) of added sugar per serving than traditional versions.

Nutrition Facts:

About 220 calories, 5 grams protein, 31 grams carb, 4 grams fiber

Tuka Chalabi

Author Tuka Chalabi

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