Macrofit Sweet Potato Casserole

December 14, 2022

A delicious holiday favorite, without the guilt!

We wanted to create a macro friendly version of this holiday classic that you could serve to your guests without them knowing it's lighter in calories! A typical sweet potato casserole is 300+ calories per serving and loaded in both carbs and fat. We were able to get this to 170 calories per serving without sacrificing any of the taste. We lightened the amount of butter and pecans, controlling the amount of fat in the meal. We nixed the marshmallows and used a paste of flour, brown sugar, and butter to sweeten the top layer of the casserole. We also baked our potatoes instead of boiling, which helps to caramelize the potatoes and give them a sweeter taste and better texture for the casserole. 

If you enjoy these lightened versions of meals, let us know so that we can keep creating them for you! Reach out to us through the contact button on our site, Facebook (Macrofit Online), or Instagram (@joinmacrofit)!

(You will see butter two times in this ingredient list, because they are used in separate parts of the recipe)
2.5 lbs Sweet Potato 
2 tbsp Light Butter (Land O' Lakes) 
2 Eggs 
2 tbsp Maple Syrup 
0.5 cup Whole Milk 
0.5 tbsp White Vinegar
 1 tsp Vanilla Extract
 0.5 tsp Salt
 2 tbsp Light Butter (Land O' Lakes) 
3 tbsp All Purpose White Flour 
1/4 cup Brown Sugar 
1/3 cup Pecans, Chopped

1. I prefer to bake sweet potatoes. If baking, preheat oven to 385 F. If you want to boil potatoes, boil for 30-40 minutes or until done. 
 2. This recipe calls for 2.5 lbs. of potatoes without skin. So, you want to cook ~ 3 lbs. to account for weight loss after removing potato skins. 
 3. Set oven at 350 F. This is for baking the casserole later on. 
 4. Once potatoes are done cooking, allow to cool and remove skins. Place large mixing bowl on scale and add 2.5 lbs. of skinless sweet potatoes to bowl. 
 5. Make butter milk by mixing 1/2 cup of whole milk with 1/2 tbsp of vinegar. Gently stir and let sit for 5 minutes. 
 6. Add the following to large mixing bowl: 2 eggs, buttermilk mixture, 1 tsp vanilla, 2 tbsp maple syrup, 1/2 tsp salt, 2 tbsp melted light butter (I melted butter using microwave for 20 sec). Use a mixer at low speed or potato masher to mix ingredients. Mix until you get a smooth consistency. 
7. Lightly spray Pam in 9X13 baking dish. Pour and evenly spread sweet potato mixture in dish. 
 8. Make the topping: In a small bowl mix the following- 3 tbsp flour, 1/4 cup brown sugar, and 2 tbsp of melted light butter. Mix well. 
 9. Spread the topping over the potato mixture. 
 10. Sprinkle 1/3 cup of pecan pieces over casserole. 
 11. Bake in oven at 350 F for 40 minutes.

 1 serving is 1/12 of dish or about 115g

Per Serving
170 calories
4g Protein
27g Carbs
5g Fat

We hope that you are your family enjoy this dish together!