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–+ servings
Sweet potato casserole in white dish with spoon and blue napkin.

Healthy Sweet Potato Casserole with Maple Meringue

Yield: 12
Prep Time: 15 minutes
Cook Time: 3 hours
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A lightened up version of a classic favorite without sacrificing any flavor!

Ingredients
 

For the Casserole:

  • olive oil
  • 1 cup almond milk
  • 4 tbsp butter
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1.5 tsp cinnamon
  • 1 tsp salt

For the Meringue:

  • 4 egg whites
  • 1 pinch salt
  • 2 tbsp maple syrup

Instructions
 

  • Cook Potatoes: Preheat the oven to 300 degrees. Coat whole sweet potatoes with a little olive oil and put them on sheet pan. Put them in the preheated oven for 2.5 hours, flipping them halfway through (see note 1).
  • Scoop Potatoes: Once the potatoes are done cooking, let them cool for 10-15 minutes. Cut the sweet potatoes in half and scoop the insides out into a large bowl (careful they will be hot!). Dispose of the skins.
  • Combine Casserole Ingredients: Add the almond milk, butter, salt, cinnamon, vanilla and maple syrup to the bowl of sweet potatoes. Mash until all the ingredients are combined and the mixture is the desired consistency. Transfer the sweet potato mixture into a casserole dish that can be put in the oven.
  • Bake Casserole: Preheat the oven to 350 degrees. Cover the casserole dish with tinfoil and bake for 30 minutes.
  • Make Meringue: While the casserole is baking, put the egg whites and a pinch of salt into a medium/large sized bowl. Use an electric mixer on high to beat the egg whites until they have tripled in volume and form stiff peaks. The mixture should be white and glossy. Then slowly add the maple syrup and continue to beat the egg whites until all ingredients are well combined and the mixture is nice and fluffy. Viola! You have maple meringue.
  • Top the Casserole: Once the casserole is done baking, remove the tinfoil and spread the maple meringue over the casserole. Then put the casserole under the broiler in the oven for 2 minutes or until golden brown. Keep an eye on it because the meringue can go from beautifully golden to burnt very quickly!Serve immediately and enjoy!

Notes

Cooking the potatoes low and slow helps breakdown the natural sugars in the potatoes. This makes the potatoes naturally very sweet, not needing additional sugar. 

Nutrition

Serving: 0.5cup | Calories: 74kcal | Carbohydrates: 7g | Protein: 1g | Fat: 4g | Cholesterol: 10mg | Sodium: 275mg | Fiber: 1g | Sugar: 6g
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