Spiced Sweet Potato Casserole
Sweet potato and butternut squash mashed with eggs, Greek yogurt and warm spices under a pecan crumble, with no marshmallows or added sugar. About 15 g of carbohydrate per ½ cup.
One serving
One serving is about ½ cup. Prep 15 min · Cook 45 min.
Steps
Put the sweet potato and butternut squash cubes in a pot, cover with water and boil until very tender, about 15 minutes.
Heat the oven to 375°F (190°C). Grease an 8×8-inch baking dish.
Drain well and mash until smooth. Let it cool 5 minutes so the eggs do not scramble.
AI-generated illustrative image. Beat in the eggs, Greek yogurt, cinnamon, ginger, nutmeg, vanilla extract and salt.
Spread in the baking dish.
Topping: mix the pecans, almond flour and melted butter, and scatter over the top.
AI-generated illustrative image. Bake until the topping is golden, the center is set and a thermometer in the center reads 160°F (71°C), about 25 minutes.
On the plate
Fills the carbohydrate quarter of the plate: ½ cup has about 15 g of carbohydrate, less than a classic casserole with marshmallows and sugar.
Nutrition
| Nutrient | Per serving (1/8 of recipe) |
|---|---|
| Calories (kcal) | 150 |
| Total carbohydrate | 15 g |
| Dietary fiber | 3 g |
| Total sugars | 3 g |
| Protein | 5 g |
| Total fat | 9 g |
| Saturated fat | 2 g |
| Sodium | 115 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| sweet potato Sweet potato, raw | 200 g | 40.2 g | “Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 168482 |
| butternut squash Butternut squash, raw | 500 g | 58.5 g | “Squash, winter, butternut, raw”, USDA SR Legacy, FDC ID 169295 |
| eggs Egg, whole, raw | 100 g | <1 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| Greek yogurt Greek yogurt, plain, nonfat | 120 g | 4.3 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| cinnamon Cinnamon, ground | 3 g | 2.4 g | “Spices, cinnamon, ground”, USDA SR Legacy, FDC ID 171320 |
| ginger Ginger, ground | 1 g | <1 g | “Spices, ginger, ground”, USDA SR Legacy, FDC ID 170926 |
| nutmeg Nutmeg, ground | <1 g | <1 g | “Spices, nutmeg, ground”, USDA SR Legacy, FDC ID 171326 |
| vanilla extract Vanilla extract | 4 g | <1 g | “Vanilla extract”, USDA SR Legacy, FDC ID 173471 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| pecans Pecans | 50 g | 7.0 g | “Nuts, pecans”, USDA SR Legacy, FDC ID 170182 |
| almond flour Almond flour (blanched almonds) | 20 g | 3.7 g | “Nuts, almonds, blanched”, USDA SR Legacy, FDC ID 170568 |
| melted butter Butter, unsalted | 14 g | <1 g | “Butter, without salt”, USDA SR Legacy, FDC ID 173430 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cinnamon (); ginger (); nutmeg (); vanilla extract (); salt ().
Calculation engine v1.2.0.
Swaps and variations
- All sweet potato
- Carbs per serving go up.
- Nut-free
- Skip the whole topping, since both the pecans and the almond flour are tree nuts, and scatter 3 tbsp toasted pumpkin seeds over the top instead.
- Make ahead
- Refrigerate the mashed sweet potato and squash, without the eggs, up to 2 days. Beat in the eggs and the rest of the filling just before baking, add the topping and bake until the center reads 160°F (71°C), about 35 minutes.
Storage
Refrigerate within 2 hours, up to 3 to 4 days. Reheat until it reaches 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/spiced-sweet-potato-casserole. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about spiced sweet potato casserole.
Can people with diabetes eat sweet potato casserole?
Half a cup of this version has about 15 g of carbohydrate and no added sugar, less than a classic casserole with marshmallows and brown sugar. How it fits a meal plan is for each person and their care team to decide.
How do you make sweet potato casserole lighter?
Skip the marshmallows and brown sugar, add eggs and Greek yogurt for protein, mix in squash and top with nuts.
Can I use canned sweet potatoes?
Use plain canned sweet potatoes in water, not in syrup, and drain them well.
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