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Recipe: Sweet potato casserole

Recipes | November 20, 2020
Sweet potato casserole
Sweet potato casserole sans marshmallows

Sweet potato casserole isn't just for the Thanksgiving table. You can have this on your table in less than an hour, from start to finish. Enjoy it tonight with dinner. 

Serves: 8


  • 7 cups cubed, peeled sweet potatoes (about 2 pounds)
  • ½ cup unsweetened almond milk
  • ¼ cup + 1 tablespoon plain non-fat Greek Yogurt
  • 1 teaspoon salt
  • ½ teaspoon vanilla extract
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • ½ cup pecans (or nuts of choice) chopped
  • 3 tablespoons pepitas
  • ¼ cup chopped dried fruit (e.g. cherries, dates, raisin, craisins, currants, etc.)


Preheat oven to 350 degrees and prepare baking dish.

Place sweet potatoes in a steamer basket, cover and steam until soft, about 18-20 minutes. Remove the basket and discard water. Return sweet potatoes to the pot. Add almond milk, Greek yogurt, salt, vanilla extract, ginger, cinnamon and pepper, mash until desired consistency. Transfer to prepared 8x8 baking dish.

Stir pecans, pepitas and dried fruit together in a small bowl. Sprinkle over the top of the sweet potatoes.

Bake casserole until hot and nuts are lightly toasted, about 20-30 minutes.

Nutrition Facts (per serving):

190 calories, 6g fat (0.5g saturated fat), 370mg sodium, 29g carbohydrates, 5g protein, 9g sugar (0g added sugar)

Recipe from Cecilia JacobsonRegistered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.

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