High-Protein Sweet Potato Casserole
Classic sweet potato casserole without the marshmallows: a smooth, soufflé-like filling made with Greek yogurt and eggs under a crunchy oat and pecan crumble, with just 2 tablespoons of maple syrup in the whole dish. 12 g of protein a serving for 260 kcal, so the sweetest dish on the Thanksgiving table can earn a proper spoonful.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
12 gprotein
- Calories
- 260 kcal
- Ready in
- 1 h 45 min
- Serves
- 6
Where does 12 g fit in your day? Calculate your daily protein target
Ingredients
- 3 large sweet potatoes (about 1.1 kg / 2½ lb), for 800 g / 28 oz (1¾ lb) baked flesh
- 300 g / 11 oz (1¼ cups) 0% fat Greek yogurt
- 2 large eggs
- 2 large egg whites (or about 60 ml / ¼ cup / ¼ cup liquid egg whites)
- 2 tbsp maple syrup, divided
- 1 tsp vanilla extract
- 2 tsp ground cinnamon, divided, plus a pinch to finish
- ¼ tsp ground nutmeg
- ¼ tsp salt
- 40 g / 1 oz (⅓ cup) pecans: keep 6 halves whole and roughly chop the rest
- 30 g / 1 oz (⅓ cup) rolled oats
Instructions
- Heat the oven to 200°C (400°F). Prick the sweet potatoes a few times, put them on a lined tray and bake for 45 to 60 minutes, until completely soft in the middle. Leave them until cool enough to handle.
- Turn the oven down to 180°C (350°F). Scoop out the flesh (you need 800 g) and mash or blend until completely smooth. Leave it to cool for 10 minutes, so the eggs don't start to cook when you add them.
- Beat in the yogurt, eggs, egg whites, 1 tbsp of the maple syrup, the vanilla, 1½ tsp of the cinnamon, the nutmeg and the salt until smooth and fluffy. Spread it in a 20 cm (8 in) square baking dish or a 1.5-litre (1½-quart) dish.
- Mix the chopped pecans, oats, the remaining maple syrup and ½ tsp of cinnamon. Scatter over the top and press in the pecan halves.
- Bake for 30 to 35 minutes, until set at the edges with a slight wobble in the middle and the topping is golden. Rest for 10 minutes, then dust with a pinch of cinnamon and serve.
- To make ahead, bake the sweet potatoes and make the filling up to a day ahead, and keep it covered in the fridge. Add the topping just before baking, and add 10 minutes to the bake.
