This healthy sweet potato casserole is a culinary triumph, offering everything you adore about the classic holiday dish but reimagined with a truly wholesome and nourishing twist. Forget the overly sweet, marshmallow-laden versions; our recipe introduces a delightful brown sugar, pecan, and oat streusel that delivers an irresistible crunch and a depth of savory-sweet flavor. This perfected rendition is guaranteed to be a show-stopper, bringing both elegance and natural goodness to any Thanksgiving table or festive gathering.
At the core of our culinary philosophy lies a deep commitment to preserving the comforting and classic flavors we all cherish, while simultaneously integrating wholesome, nourishing ingredients whenever possible. This particular recipe stands as a shining example of that mission. We’ve meticulously crafted this lighter, more nutritious version of a holiday staple, ensuring it doesn’t merely taste “healthy” but genuinely tastes incredibly delicious and satisfying. We are confident that you and your loved ones will find this wholesome sweet potato casserole utterly irresistible, making it a new tradition for your holiday season.
Beyond its health-conscious profile, our sweet potato casserole recipe is thoughtfully designed for utmost simplicity, expertly streamlining much of the traditional preparation process. The magic begins as your peeled and diced sweet potatoes roast in the oven, transforming into tender, beautifully caramelized bites that intensify their natural sweetness. During this time, you’ll effortlessly whip up the star of our dish: the crunchy pecan and oat streusel topping. Crafted in a food processor, this innovative streusel, with its rich nutty notes and satisfying texture, quickly proves itself superior to conventional marshmallow toppings. One taste of its balanced savory-sweet crunch, and you’ll undoubtedly understand why it reigns supreme.
Once the sweet potatoes achieve their perfect, fork-tender state, the same food processor (a true kitchen hero for minimizing dirty dishes!) becomes your ally once more. Combine the roasted potatoes with a blend of creamy Greek yogurt and a splash of unsweetened almond milk to forge an exceptionally smooth and luscious base. This vibrant, creamy foundation is then generously crowned with the delectable, crumbly pecan and oat streusel mixture before being baked to golden perfection. The harmonious symphony of textures – from the velvety sweet potato mash to the crisp, toasted topping – coupled with its perfectly balanced sweet and savory profile, creates a deeply satisfying and cozy experience that embodies the very essence of holiday comfort food, made better for you.
A Reader’s Delight: Featured Comment
“My soon-to-be mother-in-law stopped eating mid-bite, turned to me, and proclaimed, ‘What is in these sweet potatoes?? They are the BEST I’ve ever had in my life! I have to have the recipe!’ This was also my first time hosting Thanksgiving, so I was really out to impress, and this recipe did just that!” – Mika
Essential Ingredients for Your Healthy Sweet Potato Casserole Success
Crafting this delightful and wholesome sweet potato casserole involves two distinct yet harmoniously blended components: the rich, creamy sweet potato base and the crunchy, flavor-packed pecan streusel topping. Each ingredient plays a crucial role in achieving the perfect balance of taste and texture that makes this dish a holiday favorite. Here’s a detailed look at the pantry staples and fresh produce you’ll need for each part, ensuring a perfectly balanced and incredibly tasty result every time.
The Velvety Sweet Potato Base
- Sweet Potatoes (Large): As the star of this comforting dish, selecting large, firm sweet potatoes is key. Their natural sweetness and vibrant orange flesh become incredibly concentrated and flavorful when roasted, providing the perfect foundation for our creamy base. We aim for approximately 3 cups of mashed sweet potatoes from three large ones.
- Olive Oil: A tablespoon of high-quality olive oil is used to coat the diced sweet potatoes before roasting. This helps them caramelize beautifully in the oven, enhancing their inherent sweetness and adding a subtle, rich depth of flavor.
- Almond Milk (Unsweetened): This provides the necessary liquid to create a smooth, creamy base without adding any dairy. Unsweetened almond milk keeps the casserole light and allows the natural sweetness of the potatoes to shine. Feel free to use any preferred milk, though we recommend unsweetened varieties to control the sugar content.
- Nonfat Plain Greek Yogurt: This is our secret ingredient for a healthier base! Greek yogurt contributes an incredible creaminess, a beneficial protein boost, and a slight tang that expertly balances the sweetness of the potatoes, preventing the dish from becoming overly saccharine.
- Salt: A small but mighty 1/8 teaspoon of salt is crucial for enhancing all the other flavors. It brightens the sweet potatoes and ensures the casserole is perfectly seasoned, rather than just sweet.
The Irresistible Pecan Streusel Topping
- Raw Pecans: One cup of raw pecans forms the primary nutty component of our streusel. When pulsed and lightly toasted, they provide a robust, earthy flavor and a satisfying, wholesome crunch that contrasts beautifully with the creamy base.
- Rolled Oats: A quarter cup of rolled oats adds a wonderful, hearty chewiness and helps to create that desired classic crumble texture. Beyond texture, oats contribute valuable fiber, making the topping more substantial and nutritious. For a gluten-free casserole, ensure you use certified gluten-free rolled oats.
- Cooked Bacon (Diced): Six slices of cooked and diced bacon are an optional but highly recommended addition. The salty, smoky notes of bacon introduce a delightful savory burst that brilliantly contrasts the sweetness of the potatoes, elevating the entire dish to a new level of complexity. Omit for a vegetarian option.
- Room Temperature Butter: Three tablespoons of room temperature butter (or coconut oil for a dairy-free alternative) bind the streusel ingredients together, imparting richness and helping the topping to crisp up beautifully and turn golden brown in the oven.
- Warm Spices (Cinnamon, Cloves, Cardamom, Nutmeg): A thoughtful blend of 1 teaspoon ground cinnamon, 1/4 teaspoon ground cloves, 1/4 teaspoon ground cardamom, and 1/4 teaspoon ground nutmeg infuses the topping with quintessential autumn and holiday flavors. This aromatic blend creates an incredibly comforting scent as the casserole bakes.
- Brown Sugar: Two tablespoons of brown sugar provide a deep, molasses-rich sweetness to the topping. This sugar caramelizes slightly during baking, forming an irresistible golden-brown crust. Coconut sugar or maple syrup are excellent alternatives if you prefer a different natural sweetener or flavor profile.
Customize Your Casserole: Healthy Sweet Potato Casserole Variations & Substitutions
One of the many joys of home cooking is the flexibility to adapt recipes to perfectly suit your unique tastes, dietary preferences, or simply to make use of the ingredients you have readily available. This healthy sweet potato casserole is remarkably versatile, offering numerous avenues for customization without ever compromising on its deliciousness or wholesome integrity. Below are some recommended swaps and substitutions to inspire your culinary creativity and ensure this dish is perfect for your specific needs:
- Nut Swaps: If pecans aren’t your preference, or if you simply have another type of nut on hand, feel free to replace them with the same amount of walnuts. Walnuts offer a slightly different but equally delightful earthy flavor and provide a fantastic crunch to the streusel topping. Hazelnuts or almonds could also be experimented with for unique flavor profiles.
- Sweetener Alternatives for the Topping: While brown sugar delivers a classic, deep sweetness and caramelization, you have several excellent options. You can easily sweeten the topping with coconut sugar for a more unrefined, slightly caramel-like flavor, or use maple syrup for a distinct, rich, and woodsy sweetness. Adjust quantities based on your desired level of sweetness, as natural sweeteners can vary in intensity.
- Fat Choices: For the streusel topping, traditional butter provides a classic, rich flavor and texture. However, you can effortlessly swap it for an equal amount of coconut oil (solidified at room temperature) to achieve a similar binding and crisping effect, while adding a subtle tropical note, especially if you’re aiming for a dairy-free version. Vegan butter is another excellent substitute.
- Vegetarian Option: The diced bacon adds a wonderful burst of savory flavor and complexity to the topping, creating an intriguing sweet-and-savory dynamic. However, this casserole is equally delicious and satisfying without it. Simply omit the bacon entirely for a fantastic vegetarian side dish. If you do omit the bacon, you might consider adding a tiny pinch more salt to the streusel topping to compensate for the bacon’s inherent saltiness.
- Dairy-Free Delight: Making this casserole completely dairy-free is straightforward and yields equally delicious results. In place of Greek yogurt in the base, use a plain, unsweetened non-dairy yogurt (almond-based or coconut-based yogurts work exceptionally well for creaminess). For the fat in the topping, swap butter for coconut oil or a high-quality vegan butter. As noted, if you’re making it vegetarian and dairy-free, remember to adjust salt as needed.
- Spice Adjustments: The blend of cinnamon, cloves, cardamom, and nutmeg provides a classic warm spice profile. Feel free to adjust these to your personal liking. A small pinch of allspice or ground ginger can be a wonderful addition for extra warmth, or you can increase the amount of cinnamon for a bolder, more prominent flavor.
- Add a Citrus Zest: For a brighter, more uplifting flavor profile, consider incorporating a teaspoon of fresh orange or lemon zest into the sweet potato base. Citrus zest complements the natural sweetness of the potatoes beautifully and adds a refreshing aromatic note.
- Nut-Free Option: If you have nut allergies, you can replace the pecans with an equal amount of toasted sunflower seeds or pumpkin seeds for a similar crunch and texture. Ensure any oats used are certified gluten-free if necessary.
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Irresistible Thanksgiving Side Dishes to Complete Your Feast
Enhance your holiday feast with these fantastic Thanksgiving side dish recipes, thoughtfully designed to complement your main course and delight every guest. Each recipe brings its own unique flavor and texture, ensuring a diverse and delicious spread that everyone will love:
- Favorite Thanksgiving Salad: A fresh, vibrant, and crisp salad that offers a much-needed counterpoint to the richer holiday dishes, adding brightness to your plate.
- Classic Cornbread Stuffing: A rustic and incredibly flavorful stuffing, made from scratch to deliver a heartwarming, traditional taste that’s always a crowd-pleaser.
- Effortless Crockpot Mashed Potatoes: Achieve perfectly creamy, dreamy mashed potatoes with minimal fuss, made simple in your slow cooker, freeing up stove space.
- Butternut Squash Quinoa Stuffing: A healthy, hearty, and flavorful alternative stuffing, packed with nutrients and a delightful autumnal taste.
- Elegant Green Beans Almondine: A simple yet sophisticated green bean dish, lightly sautéed with toasted almonds, adding a touch of classic elegance.
- Perfect Oven Roasted Brussels Sprouts: Crispy on the outside, tender on the inside – these oven-roasted Brussels sprouts are a fantastic and flavorful vegetable side.
Frequently Asked Questions About Healthy Sweet Potato Casserole
What is the main difference between sweet potatoes and yams, and why does it matter for this recipe?
While the terms “sweet potato” and “yam” are often used interchangeably in American supermarkets, they are botanically distinct and possess different characteristics that impact cooking. Yams typically have a rougher, darker, and thicker skin, often resembling tree bark, and their flesh is starchier and drier, similar to yucca. Sweet potatoes, on the other hand, possess a thinner, smoother skin (which can range in color from orange to purple) and a much sweeter, moister interior that softens beautifully when cooked. For this casserole, we specifically use sweet potatoes for their naturally sugary flavor, creamy texture when mashed, and vibrant color, all of which are essential to the dish’s appeal.
Is it absolutely necessary to peel and chop the sweet potatoes for this recipe, or can I bake them whole?
Yes, while peeling and dicing the sweet potatoes might seem like an extra step compared to recipes that use whole baked potatoes, it is a highly recommended and worthwhile investment of time for this particular casserole. By peeling and chopping them into uniform cubes and then roasting them, you maximize the surface area exposed to heat. This allows each piece to caramelize beautifully, developing a deeper, richer, and more concentrated flavor profile. This process ensures that every bite of your casserole is infused with that delicious, intensely sweet and savory potato goodness, far surpassing the flavor and texture of simply boiled or steamed potatoes. It creates a foundational flavor that elevates the entire dish.
Can I roast whole sweet potatoes instead of dicing them if I’m short on time?
Absolutely, if you prefer to roast your sweet potatoes whole, or if time is a constraint, that’s a perfectly acceptable alternative that still yields a delicious result! You can follow our baked sweet potato recipe for detailed instructions on roasting them unpeeled and whole until tender. Once baked until fork-tender, allow the potatoes to cool for about 10-15 minutes – they will be easier to handle. Then, simply scoop out the soft, cooked flesh and transfer it directly into your food processor. From there, you can proceed with combining it with the Greek yogurt, almond milk, and salt, as outlined in step 6 of our recipe, achieving a similar creamy base texture.
What if I don’t have a food processor to make this casserole? Are there alternative methods?
No food processor? No problem at all! While a food processor makes the job incredibly easy and efficient, you can certainly achieve excellent results using alternative tools and a bit of manual effort. For the crunchy pecan topping, you can finely chop all the dry ingredients (pecans, oats, cooked bacon) using a sharp chef’s knife. Then, combine them with the butter, spices, and brown sugar in a bowl and mix well, using your fingers to create a crumbly texture. Alternatively, place the topping ingredients in a sturdy zip-top bag, seal it tightly, and use a rolling pin or the bottom of a heavy pan to smash and crumble them until they reach your desired consistency. For the sweet potato base, once your roasted potatoes are tender, transfer them to a large bowl and use a sturdy potato masher or even a hand mixer to achieve a creamy, lump-free consistency after adding the almond milk, Greek yogurt, and salt. Keep in mind that the topping might not achieve the exact same uniform crumble without a food processor or blender, but it will still be incredibly flavorful and delicious.
Is this sweet potato casserole suitable for a gluten-free diet, and what precautions should I take?
Yes, this healthy sweet potato casserole is naturally gluten-free, making it an excellent and worry-free choice for those with gluten sensitivities, celiac disease, or specific dietary preferences. The primary ingredients – sweet potatoes, pecans, Greek yogurt, almond milk, and the various warm spices – are all inherently gluten-free. The only ingredient that requires careful attention is the oats used in the streusel topping. To ensure your casserole remains strictly gluten-free, it is essential to use certified gluten-free rolled oats. Conventional oats, while naturally gluten-free, are often processed in facilities that also handle wheat, barley, and rye, leading to potential cross-contamination. Opting for certified gluten-free oats eliminates this risk, allowing everyone to enjoy this delicious holiday dish safely.
Storage and Make-Ahead Tips for Your Perfect Casserole
Thoughtful preparation and proper storage are indispensable tools for any home cook, especially during the busy holiday season. Knowing how to efficiently store and reheat your healthy sweet potato casserole ensures you can enjoy its full flavor and perfect texture, whether you’re serving it immediately or planning ahead for a stress-free festive meal. These tips will help maintain the quality and deliciousness of your dish.
Keeping Sweet Potato Casserole Warm for Serving
After your sweet potato casserole has finished baking and emerged from the oven with its topping perfectly golden and fragrant, you might find yourself needing to keep it warm while the rest of your holiday feast comes together. To maintain its optimal temperature and prevent it from cooling too quickly, simply remove the baking dish from the oven and cover it tightly with aluminum foil. This method will effectively keep the casserole comfortably warm for up to 30 minutes without causing it to overcook or dry out. For situations requiring a longer holding time, you can place the covered casserole back into the oven, set at a very low temperature around 160ºF (70ºC). This gentle heat will keep it warm without further cooking, but remember to monitor it periodically to ensure it doesn’t dry out, perhaps adding a small dish of water in the oven to create some humidity.
Make-Ahead Sweet Potato Casserole for Stress-Free Holidays
Preparing dishes in advance is a game-changing strategy for significantly reducing stress on major cooking days like Thanksgiving. This healthy sweet potato casserole is an excellent candidate for make-ahead preparation, allowing you to assemble it up to two days before your intended serving date. This frees up valuable time and oven space on the big day. Here’s a detailed guide on how to prepare it ahead of time:
- Assemble and Cool Completely: Follow the recipe instructions precisely to prepare both the smooth sweet potato base and the crunchy pecan streusel topping. Assemble the casserole in your chosen baking dish, spreading the sweet potato mixture evenly and generously topping it with the streusel. Once fully assembled, it is absolutely crucial to allow the casserole to cool completely to room temperature. This step is vital to prevent condensation from forming when refrigerated, which can make the topping soggy and alter the texture of the sweet potato base.
- Cover and Refrigerate: Once the casserole is entirely cool, tightly cover the baking dish. We recommend using several layers of plastic wrap directly over the surface of the casserole to minimize air exposure, followed by a layer of heavy-duty aluminum foil. This double-layer protection helps to prevent moisture loss, keeps the topping fresh, and protects against absorbing any unwanted odors from the refrigerator. Store the covered casserole in the refrigerator for up to 2 days before baking.
- Reheat and Serve with Perfection: When you’re ready to serve your delightful make-ahead casserole, remove it from the refrigerator and let it sit on your countertop for about 30 minutes. This allows it to come closer to room temperature, ensuring more even reheating. While it rests, preheat your oven to 325ºF (160ºC). Keep the casserole covered with aluminum foil and place it in the preheated oven. Bake for approximately 15-25 minutes, checking every 10 minutes, until it is thoroughly warmed through to the center. To achieve that coveted crispy topping again, remove the foil for the last 5-10 minutes of baking, or briefly broil it (watching very carefully to prevent burning, as broilers can be intense!) until the streusel is golden brown and deliciously crisp.
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Wholesome Thanksgiving Recipes to Complete Your Holiday Feast
Searching for more healthy Thanksgiving recipes to elegantly fill your holiday table? Look no further! We’ve meticulously curated all of our best turkey day recipes into one convenient spot, ensuring your festive spread is both incredibly delicious and wonderfully nourishing. From delightful appetizers that spark conversation to satisfying main courses and delectable, wholesome sides that complement every dish, find everything you need to create a truly memorable and health-conscious holiday meal that everyone will rave about. Make your holiday planning easy and enjoyable with our comprehensive collection.
Elegant Serving Suggestions for Your Holiday Table
No Thanksgiving feast or holiday gathering is truly complete without the comforting and indispensable presence of sweet potato casserole. This healthy version, with its perfectly balanced sweetness, satisfying crunch, and rich flavors, makes a magnificent accompaniment to a wide array of holiday favorites. Serve it alongside these classic dishes to create an unforgettable and well-rounded meal that caters to every palate and adds a touch of culinary sophistication:
- Rich Main Courses: Our healthy sweet potato casserole pairs exceptionally beautifully with the traditional centerpiece of any holiday meal. Serve it proudly alongside a perfectly roasted turkey, a succulent glazed ham, or a tender smoked turkey breast. Its sweet and savory notes provide a delightful counterpoint that complements the robust flavors of poultry and pork, enhancing every bite.
- Creamy Potato Sides: Offer a delightful textural and flavor contrast with other beloved potato dishes. Consider serving it alongside our rich and creamy cheesy scalloped potatoes or our wonderfully effortless crockpot mashed potatoes. This provides a diverse selection of comforting potato options for your guests.
- Vibrant Green Vegetables: Balance the richness of your holiday meal with a selection of fresh, vibrant green vegetable sides. Our healthy green bean casserole with crunchy onions or the elegantly simple green beans almondine are perfect choices, adding freshness and essential nutrients to your plate.
- Tangy Cranberry Sauce: A dollop of homemade lemon ginger cranberry sauce provides a bright, tart counterpoint that exquisitely cuts through the sweetness and richness of the casserole. This tangy accompaniment refreshes the palate and enhances the overall flavor profile of your entire meal.
- Hearty Stuffing Options: Round out your plate with deeply flavorful and comforting stuffing options. Our from-scratch cornbread dressing offers a rustic, savory touch, while the unique butternut squash quinoa stuffing provides a wholesome and intriguing alternative.
Arrange your table with a thoughtful assortment of these dishes, allowing guests the pleasure of building their perfect plate. This celebration of harmonious flavors and textures will undoubtedly define a truly magnificent and memorable holiday spread for everyone to cherish.
Healthy Sweet Potato Casserole Recipe
Print Recipe
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Ingredients
For the Sweet Potato Casserole Base:
- 3 large sweet potatoes (yields about 3 cups mashed)
- 1 tablespoon olive oil
- 1/4 cup almond milk (or any preferred unsweetened milk)
- 1/4 cup nonfat plain Greek yogurt
- 1/8 teaspoon salt
For the Pecan Streusel Topping:
- 1 cup raw pecans
- 1/4 cup rolled oats (use certified GF if needed for gluten-free)
- 6 slices cooked bacon, diced (optional, omit for vegetarian)
- 3 tablespoons room temperature butter (or coconut oil for dairy-free/vegan)
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon ground nutmeg
- 2 tablespoons brown sugar (or coconut sugar or maple syrup)
Instructions
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Preheat your oven to 400ºF (200ºC). Lightly spray an 8×8-inch baking dish with cooking spray or grease it with butter. Set the prepared dish aside.
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Prepare a baking sheet by lining it with foil and spraying it with cooking spray (or just spray the baking sheet directly). Peel the sweet potatoes and chop them into uniform 2-inch cubes. Arrange the cubes in a single layer on the prepared baking sheet. Drizzle with olive oil and toss gently to ensure all potato pieces are lightly coated for even roasting.
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Bake the sweet potatoes for approximately 25 minutes, or until they are tender when pierced with a fork and slightly caramelized around the edges. For optimal cooking and browning, toss the sweet potato cubes halfway through the baking time (around 12-13 minutes).
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While the sweet potatoes are roasting, prepare the delicious streusel topping. In a large food processor, combine all the topping ingredients EXCEPT the cooked bacon (pecans, oats, butter, cinnamon, cloves, cardamom, nutmeg, and brown sugar). Pulse the mixture on high speed until it forms a coarse, crumbly texture. Be careful not to over-process into a paste.
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If using, add the diced cooked bacon to the food processor with the streusel mixture. Pulse a couple more times briefly to just incorporate the bacon bits evenly into the crumble. Transfer this flavorful streusel to a separate bowl and set aside.
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Once the sweet potatoes are cooked and tender, reduce your oven temperature to 350ºF (175ºC). Carefully transfer the roasted sweet potatoes to the same food processor you used for the pecan mixture (no need to wash it!). Add the almond milk, Greek yogurt, and salt to the processor. Use the pulse feature to combine the ingredients until the sweet potatoes are mostly mashed, but still retain some delightful small chunks for texture. Avoid over-pureeing to maintain character.
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Scoop the mashed sweet potato mixture into your prepared 8×8-inch baking dish. Use a spatula to spread it out evenly across the bottom, creating a smooth layer. Generously sprinkle the prepared pecan streusel topping over the entire surface of the mashed sweet potatoes, ensuring an even layer.
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Bake the casserole in the preheated 350ºF (175ºC) oven for about 25 minutes, or until it is thoroughly warmed through and the topping is golden brown and delightfully fragrant. For an extra crispy topping, you can briefly broil the casserole for an additional 4-5 minutes at the end. Watch it very closely during broiling to prevent burning, as ovens vary. Serve warm and savor every wholesome bite!
Tips & Notes
- Storage: Any leftover healthy sweet potato casserole can be stored in an airtight container in the refrigerator for up to 5 days. For the best quality and texture, we generally do NOT recommend freezing this casserole, as it can alter the creamy texture of the sweet potato base and compromise the crispness of the topping upon thawing and reheating.
- Vegan Sweet Potato Casserole: To effortlessly adapt this recipe for a vegan diet, simply omit the Greek yogurt (replace with an equal amount of plain, unsweetened non-dairy yogurt like almond or coconut-based, or an additional splash of almond milk) and the bacon from the topping. For the fat in the streusel, swap the butter for a high-quality vegan butter or coconut oil. Remember to adjust salt to taste when making these substitutions.
Watch the Recipe
For a visual guide to making this healthy sweet potato casserole, you can often find helpful cooking videos on our YouTube channel or linked directly from the original recipe source. A visual demonstration can be incredibly useful for mastering the preparation and ensuring perfect results for this delicious holiday dish!
Nutrition Information (Approximate Per Serving)
Calories: 268 kcal
Carbohydrates: 22 g
Protein: 6 g
Fat: 19 g
Fiber: 4 g
Sugar: 9 g
Please note: Nutrition information is automatically calculated and should only be used as an approximation. Actual values may vary based on specific brands of ingredients, serving sizes, and preparation methods.
Shop These Kitchen Essentials for Your Casserole
Certified Gluten-Free Rolled OatsEnsure your streusel topping is both delicious and safe for a gluten-free diet with these versatile oats.
Powerful Food Processor or BlenderMake quick work of preparing both your crunchy streusel and the creamy sweet potato base with this essential kitchen appliance.
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