Sweet Potato Soufflé

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Healthy Sweet Potato Casserole is a comforting and satisfying dish! Make it for the holidays, Sunday dinner, or just because.

This recipe was originally published November 20, 2019. It was updated on September 20, 2021.

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Article summary:

In today's post, we will be making healthy sweet potato casserole. This comforting side dish is rich, satisfying, sweet, and so much better for you than classic recipes. Read on to learn how to make this recipe, recipe pro-tips and more!

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 baked soufflé is...

• Light & fluffy
• Rich
• Buttery
• Naturally sweet

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 or Holiday dinner sweet potato presence alive and well.

Recipe ingredients:

• Sweet potatoes - we will bake them before adding to the soufflé, caramelizing the flavors
• Coconut oil
• Baking powder - makes the dish nice and light and fluffy
• Salt
• Maple syrup - sweetens the dish without adding any processed sugar
• Coconut milk - adds richness and creaminess without adding dairy
• Orange juice
• Orange zest - adds dimension and flavor to the sweet potatoes without excess moisture
• Gluten-free flour blend
• Large eggs - holds the dish together, making it impressive yet easy to scoop and serve
• Pure vanilla extract

Ingredient substitutions:

• Coconut oil - if you are not dairy-free, you can substitute butter
• Coconut milk -- heavy creamy or half & half will work in place of the coconut milk, but it will add dairy fat to the recipe
• Maple syrup - honey (preferably raw) can switch in for the maple syrup, though it will change the flavor a bit. I recommend using maple syrup over honey if you can for this recipe
• Flour - if you are not gluten-free you can also use the same amount of all-purpose flour

How to make low sugar sweet potato casserole:

1. Preheat the oven and wrap the sweet potatoes in aluminum foil.
2. Bake the sweet potatoes until cooked through and tender when pierced with a knife.
3. Remove the potatoes from the oven and carefully peel the skins off.
4. Lower the oven temperature and spray the baking dish with non-stick spray.
5. Add the potatoes and the rest of the soufflé ingredients to a large mixing bowl. Whip on medium speed with a wire whisk attachment or hand mixer, or until the mixture is smooth.
6. Pour the sweet potatoes into the prepared baking dish and bake for 40 minutes, or until the soufflé is golden brown around the edges and no longer jiggly in the center.
7. Serve hot!

Recipe pro-tips:

1. Bake the sweet potatoes completely. Or, until they are tender, cooked throughout, and caramelized. This will give the dish the best texture and flavor. See my notes below on how to bake sweet potatoes.
2. Whip up the sweet potatoes thoroughly. We need the mixture nice and creamy to have the best final texture.
3. Don't zest your oranges down to the pith. To zest an orange, just zest the outer layer of the skin. Zesting down to the white part makes the zest bitter.
4. Bake the soufflé until it's cooked through - the soufflé is done when it's golden brown on the edges and firm in the center (i.e. no longer jiggly). Undercooking the dish will negatively affect the texture of the dish and potentially make it unsafe to eat (because of undercooked eggs).

How to roast whole sweet potatoes:

To roast these sweet tubers, just...

1. Preheat the oven to 425 degrees.
2. Scrub your sweet potatoes under warm water until the grit and sand are washed off.
3. Blot the potatoes with a towel or paper towel.
4. Pierce the sweet potatoes with a sharp knife 2-3 times each, piercing in about 1-2 inches.
5. Wrap the sweet potatoes in squares of aluminum foil, making sure they are sealed tight.
6. Place your sweet potatoes directly on the oven rack and close the oven door.
7. 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!).

Recipe FAQs:

Serving suggestions:

This recipe is perfect served for the holidays (Thanksgiving, Christmas, etc.) as well as for Sunday dinners and dinner parties. I love serving it with:

• Pork tenderloin
• Roasted or air fryer salmon
• Roast turkey breast
• Brussels sprouts
• Ham
• Prime rib

Doubling or tripling this recipe:

To double or triple this recipe, just multiply the ingredients by the desired amount as listed, dividing the sweet potato mixture between the number of baking dishes that you multiplied the recipe by and baking according to the recipe directions.

Storage directions:

Recipe leftovers last covered in the refrigerator for 4-5 days. They can be frozen in a freezer-safe container for up to 2 months but are best consumed fresh or within 5 days of baking.

More Holiday Side Dish Recipes:

• Scalloped Sweet Potatoes
• Candied Whipped Sweet Potatoes
• Caramelized Dutch Oven Sweet Potatoes
• Mashed Butternut Squash
• Cranberry & Edamame Brown Rice Salad
• Healthy Corn Soufflé
• Air Fryer Butternut Squash
• Honey Glazed Turmeric Carrots
• Healthy Mashed Potatoes Without Butter
• Sour Cream & Chive Mashed Potato Casserole
• Air Fryer Brussels Sprouts

If you made and liked this recipe, don't forget to rate the recipe and let me know how it went for you in the comments! It always makes my day to hear from you!

Healthy Sweet Potato Souffle

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Chelsea | Mae's Menu 2023

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.

4.44 from 16 votes

Print Recipe

Prep Time 15 minutes mins

Cook Time 1 hour hr 45 minutes mins

Total Time 2 hours hrs

Course Side Dish

Cuisine American

Servings 12 servings

Calories 184 kcal

Ingredients

  

1x2x3x

• 3 lbs sweet potatoes scrubbed
• 2 tablespoon coconut oil
• 2 teaspoons baking powder
• ¾ teaspoon salt
• ¼ cup maple syrup
• ¼ cup coconut milk well shaken
• ¼ cup orange juice
• ½ large orange zested (or about 2 teaspoons fresh orange zest)
• 3 tablespoons gluten-free flour blend
• 4 large eggs
• 1 teaspoon pure vanilla extract

Instructions

 

• 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!

Nutrition

Serving: 1gCalories: 184kcalCarbohydrates: 31gProtein: 5gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 1gCholesterol: 62mgSodium: 279mgFiber: 4gSugar: 12g

Keyword sweet potato casserole, sweet potato souffle

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