Sweet Potato Casserole Made Macro-Friendly

Kenzie Faris
Community Coordinator

Preparing for Thanksgiving can always present a challenge to Stronger U members who want to be mindful of what they eat on the biggest eating day of the year. Thanksgiving should be a perfect balance of enjoying your favorite foods and limiting the foods you don’t love (it is only one day of the year after all). If you’re looking for a classic Thanksgiving recipe that is lower in fat, carbs, and offers a little more protein, look no further than this sweet potato casserole.

Packed with greek yogurt, sneaky cauliflower, and classic marshmallows, this casserole will be your favorite hack (and your guests will most likely not even notice a difference!).

Prepare this for your upcoming Friendsgiving, pack a plate for family dinner, or enjoy as a macro-friendly side all fall.

Yield: 12 servings Serving Size: 1⁄2 cup

Ingredients – Filling

  • 3lbs sweet potatoes (~2-3 sweet potatoes, depending on the weight)
  • 1 1⁄2 cup (153g) frozen riced cauliflower
  • 1⁄2 cup (126g) fat-free or low-fat vanilla Greek yogurt
  • 2 tsp (3g) ground cinnamon
  • 1⁄4 tsp ground nutmeg
  • 1⁄4 tsp ground cloves
  • 1⁄4 tsp turmeric
  • 1 1⁄2 tsp (6.5g) salt
  • 1 Tbsp (15g) maple syrup or honey
  • 2 tsp (7g) vanilla extract
  • 3 large egg whites (~82g)

Ingredients – Toppings

  • 3⁄4 cup (78g) chopped pecans or walnuts
  • 1 1⁄2 cup (80g) mini marshmallowsDirections
  1. Preheat oven to 400 degrees.
  2. Using a fork, poke holes all over each sweet potato and wrap individually in foil.
  3. Place wrapped potato onto a baking sheet and bake until soft, ~60-90 minutes and then let cool.The bigger the potato, the longer it’ll need to bake!
  4. Decrease oven temperature to 375 degrees.
  5. Thaw frozen riced cauliflower in a bowl or on a small plate.
  6. Once potatoes are cooled, peel skins off of potatoes and break potatoes into chunks. The skinshould come off fairly easily.
  7. Place potato pieces and thawed cauliflower in a large bowl and mix with hand mixer (or place ina stand mixer and use the paddle attachment, or mix with a potato masher!).
  8. Add yogurt, spices, salt, maple syrup, and vanilla. Beat together for ~2 minutes, until wellcombined. Scrape the sides and bottom of the bowl to ensure even mixing.
  9. Whisk egg whites in a small bowl and add to potato mixture. Beat on high for ~2-3 minutes untilfluffy.
  10. Prepare 9×13” baking dish with nonstick cooking spray.
  11. Bake casserole for 25 minutes.
  12. Remove and top with pecans and marshmallows.
  13. Place back in oven for 20-25 minutes, or until marshmallows are golden brown.
  14. Let cool for 20-30 minutes and enjoy!

Notes

  • This casserole is best served fresh, but you can store in air-tight container in fridge for up to 5 days.
  • You can freeze the sweet potato mixture after baking/before adding toppings for up to 2 months. Thaw in the fridge and then add toppings and bake for 25-30 minutes, or until marshmallows are golden brown.MACROS (per 1⁄2 cup)Calories – 177 Carbohydrates – 27g Fat – 4g
    Protein – 4g
    Fiber – 5g
    Sugar – 5g
    Sodium – 324mg

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