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.

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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

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