July 2, 2020

Recipe: Light Sweet Potato Casserole

A delicious sweet dish, minus the fat

Healthy Sweet Potato Casserole

Sweet potatoes are known for being an excellent source of vitamin A, but one cup also contains 37% of your recommended daily intake of vitamin C. Together, vitamin A and vitamin C provide a powerful defense against damaging free radicals in order to keep our immune system strong.


Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


Makes 8 servings

3 pounds sweet potatoes, peeled and cut into chunks
1/3 cup fat-free milk
¼ cup egg substitute
2 tablespoons brown sugar
½ teaspoon salt
½ teaspoon vanilla extract
1/3 teaspoon ground cinnamon


  1. Place sweet potatoes in a large saucepan or Dutch oven.
  2. Cover with water and bring to a boil.
  3. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.
  4. In a large mixing bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt, and vanilla until smooth.
  5. Transfer to 1- 1 ½ quart baking dish coated with non-stick cooking spray. Sprinkle with cinnamon.
  6. Bake, uncovered at 350 F for 25-30 minutes or until heated through.

Nutrition information

Calories: 170
Total fat: 0 g
Sodium: 260 mg
Total carbohydrates: 38 g
Fiber: 5 g
Protein: 4 g


Related Articles

Meal prepping various dishes for snack, lunch and dinner
January 29, 2024
75 Healthy Meal Prep Ideas for Breakfast, Lunch and Dinner

No more scrambling to figure out what to eat during your busy week

several twice-baked potatoes
January 25, 2024
Recipe: Healthier Twice-Baked Potatoes

An easy side you can make ahead of time

Display of various types of foods prepped in individual containers
January 15, 2024
A Beginner’s Guide to Healthy Meal Prep

Set yourself up for success by carefully choosing your recipes, storage containers and prepping day

broccoli and cheese baked potatoes
January 8, 2024
Recipe: Low-Fat Broccoli and Cheese Baked Potatoes

Only 90 calories per serving

cinnamon thyme chicken breasts
December 21, 2023
Herb-Friendly Recipe: Baked Cinnamon-Thyme Chicken

This entrée packs plenty of flavor — and plenty of health benefits

Plate  of grilled chicken on a bed of wheat pasta and cooked spinach on a wooden table
December 6, 2023
Recipe: Grilled Chicken Pasta With Spinach and Garlic

Healthier noodles and lighter fare

light and creamy mashed potatoes
March 20, 2023
Recipe: Light and Creamy Mashed Potatoes

These mashers substitute flavor for fat

Baked potato with black beans.
February 15, 2023
Recipe: Loaded Baked Potato With Black Beans

A quick, easy, protein-packed meal

Trending Topics

glass of cherry juice with cherries on table
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Exercise and diet over three months is hard to accomplish.
Everything You Need To Know About the 75 Hard Challenge

Following five critical rules daily for 75 days may not be sustainable

Person in foreground standing in front of many presents with person in background holding gift bags.
What Is Love Bombing?

This form of psychological and emotional abuse is often disguised as excessive flattery