Waist-Friendly Sweet Potato Casserole

You want to celebrate Thanksgiving as much as the next person — complete with stuffing, cranberry sauce, marshmallow, butter-soaked sweet potatoes, pumpkin pie, mashed potatoes… and lots of gravy! And it’s fine to indulge once in a while… but if you’d rather eat clean while still enjoying those familiar holiday flavors, that’s very possible as well!

This sweet potato casserole is full of quality carbs and fiber while remaining nearly entirely void of fat. It looks and tastes great, to boot. Enjoy!


3 lbs peeled, cubed sweet potatoes
1/3 cup skim milk
3 egg whites
1/4 cup granular Splenda or its equivalent of stevia
pinch of salt
1 capful of vanilla extract
1 teaspoon of ground cinnamon (or more, depending on how much you like it)


Put sweet potatoes into a pot, cover with cold water, season with salt, and bring to a boil. Once boiling, reduce heat, and cook, covered, for about 25 minutes (or until very soft — check with a fork).

Preheat oven to 350 F.

Combine sweet potatoes, milk, egg whites, extract, and sugar substitute in a blender, and blend until smooth. Transfer to a baking pan sprayed with non-stick cooking spray, spread the mixture out evenly, sprinkle with cinnamon (and walnuts or pecans, if you don’t mind some healthy fats). Bake, uncovered, for 30 minutes.

Recipe makes 8 servings. Enjoy!

Nutritional Information per Serving

Calories: 150
Fat: 0
Carbs: 37g
Protein: 3g

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