Low Point Southern Sweet Potato Casserole

Welcome to a delightful journey through a classic Southern favorite, reimagined to fit into your Weight Watchers (WW) plan without compromising on taste. This Low Point Southern Sweet Potato Casserole is a harmonious blend of sweet, savory, and creamy flavors, crafted to be both satisfying and mindful of your smart points. In this comprehensive guide, we will cover every aspect of the recipe—from detailed instructions to nutritional information, ensuring you have all the tools to make this dish a star at your next meal.

Ingredients

For the Casserole:

  • 4 cups (about 2 large) cooked, mashed sweet potatoes (approximately 3 medium sweet potatoes, peeled and cubed)
  • 1/4 cup granulated erythritol or a sweetener of your choice (adjust to taste)
  • 1/4 cup skim milk
  • 1 large egg
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

For the Topping:

  • 1/4 cup chopped pecans
  • 1/4 cup rolled oats
  • 1 tablespoon melted coconut oil or a low-calorie cooking spray
  • 1 tablespoon granulated erythritol or a sweetener of your choice
  • 1/2 teaspoon ground cinnamon

Instructions

Preparation of Sweet Potatoes

  1. Preheat Oven: Begin by preheating your oven to 375°F (190°C). This ensures that your casserole will cook evenly and develop a beautifully golden top.
  2. Cook Sweet Potatoes: Peel and cube the sweet potatoes. Place them in a large pot of water, ensuring they are fully submerged. Bring to a boil over medium-high heat, then reduce the heat and let it simmer for 15-20 minutes or until the sweet potatoes are tender when pierced with a fork.
  3. Drain and Mash: Drain the cooked sweet potatoes and return them to the pot. Using a potato masher or a fork, mash the sweet potatoes until smooth. For a creamier texture, you may use a hand mixer or food processor.

Preparing the Casserole Mixture

  1. Combine Ingredients: In a large mixing bowl, combine the mashed sweet potatoes with granulated erythritol (or your preferred sweetener), skim milk, egg, vanilla extract, ground cinnamon, ground nutmeg, salt, and black pepper. Mix thoroughly until all ingredients are well incorporated and the mixture is smooth.
  2. Transfer to Baking Dish: Lightly coat a 9×9-inch baking dish with non-stick cooking spray or a small amount of melted coconut oil. Pour the sweet potato mixture into the dish and spread it evenly with a spatula.

Preparing the Topping

  1. Mix Topping Ingredients: In a small bowl, combine the chopped pecans, rolled oats, melted coconut oil, granulated erythritol, and ground cinnamon. Mix well until the oats and nuts are evenly coated.
  2. Add Topping: Evenly sprinkle the topping mixture over the sweet potato layer in the baking dish. This will create a crunchy, flavorful topping that contrasts beautifully with the creamy sweet potato base.

Baking

  1. Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the topping is golden brown and the casserole is heated through. A toothpick inserted into the center should come out clean.
  2. Cool: Allow the casserole to cool for a few minutes before serving. This resting period helps the flavors to meld and makes serving easier.

Nutritional Information

Per Serving (Based on 8 Servings):

  • Calories: 150
  • Total Fat: 7g
    • Saturated Fat: 1g
  • Cholesterol: 35mg
  • Sodium: 160mg
  • Total Carbohydrates: 21g
    • Dietary Fiber: 3g
    • Sugars: 8g
  • Protein: 3g

WW SmartPoints

  • Blue Plan: 4 SmartPoints per serving
  • Green Plan: 4 SmartPoints per serving
  • Purple Plan: 4 SmartPoints per serving

This recipe is designed to be low in WW SmartPoints while maintaining the rich, comforting flavors of a traditional Southern sweet potato casserole. The use of sweeteners, skim milk, and controlled portions of pecans and oats ensures that this dish remains both delicious and diet-friendly.

Additional Tips and Variations

  1. Sweeteners: If you prefer a different sweetener, feel free to substitute erythritol with Stevia or Monk Fruit sweetener. Adjust quantities to taste, as sweetness levels may vary.
  2. Dairy-Free Option: For a dairy-free version, substitute the skim milk with almond milk or coconut milk. Ensure the consistency remains smooth by adjusting the liquid as needed.
  3. Vegan Alternative: To make this casserole vegan, replace the egg with a flax egg (1 tablespoon of ground flaxseed mixed with 3 tablespoons of water, let sit for 5 minutes until gel-like).
  4. Flavor Enhancements: Experiment with additional spices such as ginger or allspice to further customize the flavor profile to your liking.
  5. Make-Ahead: This casserole can be prepared ahead of time. Assemble the casserole and topping, then cover and refrigerate for up to 2 days before baking. Allow extra time in the oven if baking from cold.
  6. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze individual portions in freezer-safe containers for up to 3 months. Reheat thoroughly before serving.

Conclusion

The WW Low Point Southern Sweet Potato Casserole is a perfect blend of tradition and modern health consciousness. By using low-calorie ingredients and mindful portion sizes, you can enjoy a classic dish that fits seamlessly into your Weight Watchers plan. Whether serving it as a side dish for a holiday feast or as a comforting weeknight dinner, this recipe is sure to impress with its rich flavors and satisfying texture. Enjoy the perfect balance of taste and wellness with every bite!

Feel free to share this recipe with friends and family, and make sure to bookmark it for your next meal planning session. Bon appétit!