This lightened-up version of a holiday favorite keeps all the warm, cozy flavors of traditional sweet potato casserole while cutting back on unnecessary calories. At just 100 calories per serving, it’s a side dish that fits easily into your macros—without sacrificing flavor.
Why I Made This Recipe
I love sweet potato casserole, but let’s be honest—it’s usually loaded with extra sugar and butter that make it feel more like a dessert than a side dish.
I wanted a version that keeps all the flavor while feeling a little more balanced, so I lightened it up with pure maple syrup, almond milk, and just the right amount of indulgent toppings. The result? A rich, creamy, spiced sweet potato casserole that doesn’t derail your goals but still feels like a treat.
3 Reasons Why You’ll Love This Recipe
- All the flavor, less guilt – This version keeps things light with naturally sweet potatoes and a few simple swaps while keeping the classic taste you love.
- Quick & easy to prep – You can have this in the oven in 10 minutes or less, making it the perfect no-fuss side for your holiday (or weeknight) meal.
- Crowd-pleasing without compromise – No one will even notice it’s a healthier version! It’s just as comforting and delicious as the original.
What Makes It Macro-Friendly?
Sweet potatoes are a great source of complex carbs, making this a balanced side dish that supports your energy levels without excess sugar or fat. Plus, with only 101 calories per serving, it’s a smart way to enjoy a holiday favorite while sticking to your goals.
Learn more about macros:
Tips for hitting your protein goals
Macros for body recomposition changes
MyFitnessPal & MacrosFirst Pre-Log
“FHM Healthier Sweet Potato Casserole”
Final Thoughts
If you’re looking for a holiday side that won’t weigh you down, this sweet potato casserole is a must-try. It’s got all the cozy fall flavors you love but keeps things light and balanced. Whether you’re meal-prepping or making this for a family gathering, it’s bound to be a hit!
2g protein per 100 cal
- Prep
- 10 mins
- Cook
- 30 mins
- Total
- 40 mins
Ingredients
Equipment
- Large pot
- Potato masher or fork
- Mixing bowl
- 9×13 baking dish
Instructions
-
Preheat your oven to 375°F and grease a 9×13-inch baking dish.
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Wash and peel the sweet potatoes. Cut them into 1-inch cubes and place them in a large pot.
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Fill the pot with enough water to cover the sweet potatoes and bring it to a boil. Cook for about 10-15 minutes or until the sweet potatoes are fork-tender.
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Drain the sweet potatoes and transfer them to a large mixing bowl. Mash them with a potato masher or fork until smooth.
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In the same bowl, add the pure maple syrup, unsweetened almond milk, vanilla extract, egg, cinnamon, nutmeg, and salt. Mix everything together until well combined.
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Transfer the sweet potato mixture to the greased baking dish, spreading it evenly.
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Bake in the preheated oven for 20-25 minutes, or until the edges are slightly golden.
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Remove the casserole from the oven and sprinkle the mini marshmallows and pecans on top.
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Return the casserole to the oven and broil for 1-2 minutes, or until the marshmallows are lightly browned and toasted. Keep a close eye to avoid burning them.
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Remove from the oven, let it cool for a few minutes, and serve your sweet potato casserole. Enjoy!
Tami’s notes
You can adjust the sweetness of the casserole by adding more or less maple syrup to suit your taste.
Be careful when broiling the marshmallows to prevent them from burning; it happens quickly.
Feel free to customize with additional toppings or spices, like a sprinkle of cinnamon or a drizzle of honey.
Nutrition
Per serving: Calories 101kcalProtein 2gCarbs 20gFat 1g
Nutrition is an estimate and will vary with the brands and amounts you use.
