Southern Sweet Potato Casserole

Southern sweet potato casserole is a beloved classic, especially during holiday gatherings and family dinners. This rich, comforting dish features creamy sweet potatoes topped with a crunchy, nutty streusel or marshmallow layer. For those watching their points, we’ve crafted a Weight Watchers-friendly version that maintains all the traditional flavors while keeping it nutritious.

Ingredients

For the Sweet Potato Filling:

  • 4 cups sweet potatoes, peeled and cubed (about 3 large sweet potatoes)
  • 1/2 cup unsweetened almond milk (or low-fat milk)
  • 1/4 cup brown sugar (or a sugar substitute for fewer points)
  • 1/4 cup maple syrup (or sugar-free syrup)
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon salt

For the Topping:

  • 1 cup rolled oats
  • 1/2 cup chopped pecans or walnuts
  • 1/4 cup brown sugar (or a sugar substitute)
  • 1/4 cup whole wheat flour
  • 2 tablespoons coconut oil or unsalted butter, melted
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt

Cooking Instructions

Step 1: Prepare the Sweet Potatoes

Start by preheating your oven to 375°F (190°C). Peel and cube the sweet potatoes, then place them in a large pot. Cover with water and bring to a boil. Cook for about 15-20 minutes or until fork-tender. Drain and set aside to cool slightly.

Step 2: Mash the Sweet Potatoes

In a large mixing bowl, combine the cooked sweet potatoes with almond milk, brown sugar, maple syrup, eggs, vanilla extract, cinnamon, nutmeg, and salt. Using a potato masher or electric mixer, blend until the mixture is smooth and creamy. Taste the mixture and adjust sweetness as desired.

Step 3: Prepare the Topping

In a separate bowl, combine the rolled oats, chopped nuts, brown sugar, whole wheat flour, melted coconut oil, cinnamon, and salt. Mix until all ingredients are well combined and crumbly.

Step 4: Assemble the Casserole

Pour the sweet potato mixture into a greased 9×13-inch baking dish. Spread the topping evenly over the sweet potato filling, ensuring an even distribution for a nice crunch.

Step 5: Bake the Casserole

Place the assembled casserole in the preheated oven and bake for 25-30 minutes, or until the topping is golden brown and the filling is heated through.

Step 6: Let it Cool

Once baked, remove the casserole from the oven and let it cool for about 10 minutes before serving. This allows the flavors to meld and makes it easier to cut and serve.

Serving Suggestions

Serve this Southern sweet potato casserole warm, either as a side dish or a decadent dessert. It pairs beautifully with roasted meats, a fresh salad, or even as part of a festive holiday spread. For added flair, consider garnishing with extra chopped pecans or a drizzle of maple syrup.

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: Approximately 180 calories
  • Total Fat: 7g
  • Saturated Fat: 3g
  • Cholesterol: 50mg
  • Sodium: 150mg
  • Total Carbohydrates: 27g
  • Dietary Fiber: 4g
  • Sugars: 8g
  • Protein: 3g
  • Weight Watchers Points: 5 points (may vary depending on specific ingredient choices)

Tips for Success

  1. Selecting Sweet Potatoes: Choose firm sweet potatoes with smooth skin. Avoid any that have blemishes or soft spots.
  2. Make-Ahead Option: This casserole can be assembled a day in advance. Just cover it tightly with plastic wrap and refrigerate. When ready to bake, simply remove it from the fridge and bake as directed, adding a few extra minutes if necessary.
  3. Nutritional Variations: To reduce calories even further, you can substitute the eggs with flaxseed meal or unsweetened applesauce. Adjust the sweeteners to suit your taste preferences.
  4. Texture Preferences: If you prefer a creamier filling, consider blending in a tablespoon of Greek yogurt or silken tofu for added protein and creaminess.
  5. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or oven until warmed through.

Additional Serving Ideas

Sweet potato casserole isn’t just for Thanksgiving! Consider serving it during family gatherings, potlucks, or any occasion where comfort food is welcome. It can also serve as a delightful breakfast option when warmed and paired with a dollop of yogurt.

Conclusion

This Southern sweet potato casserole combines tradition with health-conscious ingredients, making it a delightful addition to any meal. With its creamy sweet potato filling and crunchy topping, it’s a dish that everyone will love, regardless of dietary preferences. Whether enjoyed as a side or a dessert, it embodies the spirit of Southern cooking while remaining accessible to those mindful of their points. Enjoy this classic dish and share it with friends and family, creating new traditions around your table!