Lighter Sweet Potato Casserole

My sister, Julie, makes our Sweet Potato Casserole for Thanksgiving every year. She typically has to make two, so we are sure to have enough and some for leftovers. This Lighter Sweet Potato recipe is very similar to a recipe I created for the Southern Living Christmas Cookbook when I worked as an Editor at Oxmoor House. I love the orange accents in this recipe. You can also substitute 2 tablespoons of Grand Marnier for 2 of the tablespoons of orange juice, which adds amazing flavors.

I reduced some of the fat and calories without sacrificing any flavor or texture to my updated version of Lighter Sweet Potato Casserole. What I also love about this recipe is that you can make it ahead of time, and it freezes beautifully. Remove it from the freezer the day before Thanksgiving and thaw it in the refrigerator. When thawed, bake according the directions below.

People often ask me are sweet potatoes really better for you then baked potatoes. Baked potatoes and sweet potatoes contain about the same amount of carbohydrates. Sweet potatoes have a leg up in that they have more fiber and are slightly lower on the glycemic index so blood glucose will rise slower when you eat sweet potatoes. Other than that, a medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. A baked potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. More importantly is how are the potatoes cooked, how big of a potato are you eating, and what are you putting on top of fit.

Happy Thanksgiving to all of you and thank you for your continued support! I’m thrilled to be back. Alison

Lighter Sweet Potato Casserole

Cook Time:

1 hour, 25 minutes

Prep Times:

25 minutes


8 servings


6 medium sweet potatoes (about 3 pounds)
3/4 cup sugar
1/2 (14-ounce) can low-fat sweetened condensed milk
2 egg whites
1 teaspoon grated orange rind
3 tablespoons orange juice
1/4 teaspoon salt
1/2 teaspoon ground nutmeg
1 cup firmly packed light brown sugar
1 cup chopped pecans
1/4 cup whole wheat or almond flour
1/4 cup butter, melted


1. Cook potatoes in boiling water to cover in Dutch oven 30 to 40 minutes or until tender and drain. Cool slightly, and peel.

2. Combine potatoes, sugar, next 7 ingredients in a large bowl; mash with a potato masher and beat at medium speed with an electric mixer until blended. Spoon into a 13- x 9-inch baking dish.

3. Stir brown sugar, pecans, flour and butter; sprinkle over sweet potato mixture.

4. Bake at 425F for 30 minutes or until thoroughly heated, shielding top with aluminum foil after 20 minutes to prevent excessive browning.

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