Lighter Sweet Potato Casserole Recipe (2024)

FAQs

Why put egg in sweet potato casserole? ›

The eggs in the sweet potato casserole are what binds it all together without making the base too heavy. Without them, the casserole wouldn't be quite as fluffy and scoopable!

Eggs and cream help stabilize the dish and prevent it from becoming too runny (a common complaint with many sweet potato casserole recipes). Make it as smooth or chunky as you like!

Sweet potato, casserole or mashed contains 235 calories per 250 g serving. This serving contains 5.9 g of fat, 4.2 g of protein and 42 g of carbohydrate.

TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.

I say, please, no cheese. Yes, the cheese will brown, and the dish will look nice, but it won't taste like sweet potatoes. It'll taste like cheesy sweet potatoes, a pairing that's as bad as pouring canola oil over chocolate cake. Some things just don't go together.

Eggs (or not!)

– I've made this sweet potato casserole with and without eggs, both ways are delicious. The eggs act as a binder and gives the casserole a light and fluffy texture. Without eggs, the casserole doesn't have as much structure but it still silky smooth and tastes delicious.

(Another hot tip if you're boiling your sweet potatoes: Don't overcook them! They tend to absorb water, which could make the filling watery.)

Make sure you mix a solution of cornstarch and water cold, and then add it to your hot dish. Same can be said for flour. A flour and water paste (desk or wasteland spoon of flour then upload cold water until it is a liquid paste) delivered to the casserole will thicken it.

Importantly, sweet potatoes are higher than pasta in dietary fiber, which is beneficial for keeping you feeling fuller for longer. Satiety is an important consideration for those trying to lose weight. One benefit of pasta that you would not get from sweet potatoes is higher protein content.

Which is better for weight loss yams or sweet potatoes? ›

While yams are a good source of fiber and minerals, sweet potatoes are more nutrient-dense and lower in calories, ultimately making them the better choice.

They are both great sources of complex carbohydrates. Per 100 grams raw brown rice has almost 3 times the calories and 4 times the carbohydrate value or 100 grams of raw sweet potato.

If the potato is still firm when squeezed, that means it needs to cook more. Baked sweet potatoes can be stored in an airtight container in the refrigerator for up to 5 days. Reheat for 2 minutes in the microwave, at 400°F in the air fryer for 5 minutes, or at 400°F in the oven for 10 minutes.

Parboil the potato chunks with baking soda. This draws the starch out and helps the potatoes get crispy and golden on the outside. After boiling and draining the potatoes, shake and toss them in a bowl so that a mashed potato-like paste builds up on the outside of the pieces.

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

All-purpose flour will help thicken the sauce and give some structure. Maple syrup balances the sweetness and adds flavor. All granulated sugar can be too sweet.

The proteins in eggs coagulate or set at different temperatures. This results in thickening but it means that eggs must be cooked gently and heated carefully or they will scramble rather than thicken a sauce or other mixture.

Eggs play an important role in everything from cakes and cookies to meringues and pastry cream — they create structure and stability within a batter, they help thicken and emulsify sauces and custards, they add moisture to cakes and other baked goods, and can even act as glue or glaze.

The yolk emulsifies water and fat to create a cohesive, velvety bite, while providing a little fat and body of its own. You can add an egg yolk to nearly any existing mashed potato recipe. If you are worried about the yolk flavor being too dominant, start with a ratio of one yolk for every pound and a half of potatoes.