Discover a healthier take on sweet potato casserole with this Healthy Sweet Potato Souffle. Flavored with coconut milk, maple syrup, orange zest, and vanilla, it's a rich and satisfying Thanksgiving or Christmas side dish the whole family will love.
Thanksgiving sweet potatoes don't need to be a sugar bomb in order to be delicious. Get loads of flavor and nutrition with this Healthy Sweet Potato Souflé, a gluten-free and dairy-free sweet potato casserole.
Are you a traditional Thanksgiving person, are you more into changing it up every year, or would you say you're a hybrid of the two?
As I've been planning and creating recipes lately, I've been thinking about this a lot. How many people like to stick with their traditional thanksgiving menu and how many others like to switch it up each year?
Personally, I'm a hybrid of the two. Though I like to change things up each year, I still like to keep the general type of dishes the same: a nice hearty fall salad, turkey in some fashion, some variety of stuffing, an interpretation on sweet potatoes, etc...
Maybe it's that it's hard for me to do anything the exact same way twice. Or maybe it's because growing up I got hooked on the excitement of discovering each year's new dishes in Cooking Light or Bon Appetit magazines.
(Yes, we're making a brief trip back to Chelsea's nerdy childhood, but I promise we aren't staying here long. ;)).
So maybe I'm actually just into the tradition of the lack of tradition. I look forward to the feeling of trying something new each year. This healthy sweet potato soufflé is a new rendition on an old tradition. I hope you and your family enjoy changing things up just enough, too.
Also, please tell me in the comments below-- what kind of Thanksgiving person are you. Do you like or dislike switching up your dishes each year? I'm really curious to hear how other people approach their holiday menus. 🙂
This Healthy Sweet Potato Souffle is...
- Naturally sweet
- Full of vitamins and minerals
- Easy to make
- Made without whipping egg whites
- Processed sugar-free
- ..... but not lacking on any of that Thanksgiving flavor we know and love.
It's a healthy and easy sweet potato dish that is low on fuss (just throw the ingredients in a mixer, blend, and bake) and high on homey & comforting flavor while keeping the traditional Thanksgiving sweet potato presence alive and well.
How to roast whole sweet potatoes:
Thankfully, it's pretty simple to roast whole sweet potatoes. Just:
- Preheat your oven to 425 degrees.
- Scrub your sweet potatoes under warm water until the grit and sand are washed off.
- Blot them off with a towel or paper towel.
- Pierce the sweet potatoes with a sharp knife 2-3 times each, piercing in about 1-2 inches.
- Wrap the sweet potatoes in squares of aluminum foil, making sure they are sealed tight.
- Place your sweet potatoes directly on the oven rack and close the oven door.
- Bake for 50-65 minutes, or until the sweet potatoes give easily when pressed with your fingers (wrapped in a towel or potholder, of course!).
What is the easiest way to peel baked sweet potatoes?
The easiest way to peel baked sweet potatoes is to remove them from the oven, peel back the foil and let them cool at room temperature for 5-10 minutes.
Then, run a sharp knife lightly along the length of the sweet potato, just cutting through the skin but not puncturing the inside flesh.
Start pulling the skin back from the cut line and it will release easily. Continue pulling the rest of the skin back from either side of the cut line until it's all peeled off.
Continue with the rest of your sweet potatoes and enjoy!
Other Healthy Thanksgiving Recipes You Might Love:
- Pumpkin Pie Recipe Without Evaporated Milk (Dairy-Free!)
- Honey Glazed Turmeric Carrots
- Healthy Mashed Potatoes Without Butter
- Sour Cream & Chive Mashed Potato Casserole
- Roasted Brussels Sprouts with Manchego, Dried Figs, & Pepitas
- Holiday Kale Salad
- Easy Butternut Squash Soup (Vegan, Dairy-Free & Gluten-Free!)
- Healthy Pumpkin Spice Blender Muffins (Gluten-Free & Dairy-Free!)
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Thank you so much for your feedback and support of Mae's Menu!
A healthy sweet potato casserole with maple syrup, orange zest, coconut milk, and vanilla.
This Healthy Sweet Potato Souffle is straightforward to make, gluten-free, dairy-free, and has no processed sugar! It's the perfect surprisingly healthier Thanksgiving or Christmas side dish.
- 3 lbs sweet potatoes, scrubbed
- 2 tablespoon coconut oil
- 2 teaspoons baking powder
- 3/4 teaspoon salt
- 1/4 cup maple syrup
- 1/4 cup coconut milk, well shaken
- 1/4 cup orange juice
- 1/2 large orange, zested (or about 2 teaspoons fresh orange zest)
- 3 tablespoons gluten-free flour blend
- 4 eggs
- 1 teaspoon vanilla extract
- Preheat oven to 425 degrees Fahrenheit.
- Pierce the sweet potatoes 2-3 times each with a sharp knife. Roll each tightly in about a 12x12" piece of aluminum foil then bake for 50-65 minutes, or until the sweet potatoes are tender when pushed and cooked through.
- Remove sweet potatoes from the oven and place on a wire cooling rack. Un-wrap the potatoes and let cool for 5-10 minutes.
- Decrease the oven temperature to 400 degrees Fahrenheit and spray a 2.5-quart baking dish with non-stick spray.
- Once the potatoes have cooled enough, carefully peel the skin of the potatoes.
- Add the potatoes and the rest of the ingredients to a large mixing bowl or the bowl of a stand mixer fitted with a whisk attachment. Mix with a hand-held mixer or stand mixer on medium speed for 1-2 minutes, or until the mixture is smooth and no lumps of sweet potatoes remain.
- Pour the sweet potato mixture into the greased baking pan and bake for 40 minutes, or until the souffle is browned around the edges, just starting to turn golden brown on top, and the center doesn't jiggle when moved.
- Serve warm with (optional) powdered sugar sprinkled on top and enjoy!
Amount Per Serving Calories 184Total Fat 5gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 1gCholesterol 62mgSodium 279mgCarbohydrates 31gFiber 4gSugar 12gProtein 5g
This nutrition breakdown is just an estimate of the nutritional value of this recipe and cannot be taken as facts. The owners of Mae's Menu are not nutritionists or dieticians and therefore cannot be held accountable for this nutrition estimate. Please contact your nutritionist or medical professional for a nutritional breakdown of this food. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Or, check out my best thanksgiving recipes all in one place!