Heart Healthy Sweet Potato Casserole Recipe
Preheat oven to 400°F and line a large rimmed baking sheet with aluminum foil. Using a fork, pierce the skin of each sweet potato about 10 times. Place on the prepared baking sheet and bake for 45 to 50 minutes, until fork tender. Remove from oven and cool to room temperature.
Slice the sweet potatoes open, remove from the flesh and place in a large mixing bowl; discard the skins. Using a potato masher, mash the sweet potatoes until completely smooth.
Heat oven to 350°F. Add all of the ingredients to the bowl with the mashed sweet potatoes and mix until just combined. Using a hand mixer, beat the sweet potato mixture on high for 3 to 4 minutes for a fluffier consistency. Lightly spray a 2-quart baking dish with nonstick cooking spray and pour the sweet potato mixture into the dish, spreading into an even layer using a spatula. Bake for 25 minutes.
While the sweet potatoes bake, make the crust. In a small mixing bowl, combine all of the ingredients and mix until well combined and crumbly.
Remove the sweet potatoes from the oven and sprinkle topping over the sweet potatoes. Return to the oven and bake for 15 to 20 minutes, until crust is browned. Remove from oven and allow to rest for at least 20 to 30 minutes before serving.
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About This Healthy Recipe
When it comes to gluten free casseroles, it can be hard to find recipes that are loaded with flavor. But this heart healthy casserole not only doesn’t contain gluten, it is also low in sodium, fat and calories. This sweet and savory casserole features a delectable blend of mashed sweet potatoes, aromatic spices and a crunchy pecan topping. It’s perfect for the Thanksgiving table, but can be enjoyed at any time of the year. Here’s how we made this gluten free casserole that’s also good for your heart and overall health: Gluten Free Many holiday casseroles are loaded with gluten-containing ingredients, but by making sweet potatoes the star of the show, you can savor the flavors of the season. Gluten free sweet potatoes are paired with simple ingredients and spices to create a decadent-tasting dish that can be enjoyed by anyone following a gluten free diet. Lower Sodium Not only is this dish a powerhouse when it comes to serving up gluten free deliciousness, but this low sodium casserole also helps to keep your heart healthier. Reducing the amount of sodium in your diet is a great way to lower your risk of high blood pressure and other heart-related issues and this sweet potato casserole only contains 136mg of sodium per serving. That’s because it includes just a small amount of kosher salt, and none of the other ingredients in the recipe are high in sodium. Lower Fat Many holiday casseroles are high in fat, thanks to ingredients like butter and high-fat meats. But this low fat casserole contains mostly healthy fat, the kind that hasn’t been shown to contribute to heart disease. Although there are 14g of total fat in the recipe, most of the fat is unsaturated because it comes from nuts. That leaves only 3g of saturated fat per serving, making this a heart healthy option if you are following a low fat diet. Lower Calorie Some casseroles can really pack in the calories. Even those that are intended to be side dishes can have as many calories or more as what you would eat in a full meal. But thanks to the changes made in this heart healthy recipe, there are only 227 calories per serving.