Light Sweet Potato Casserole
Creamy whipped sweet potatoes with a toasted marshmallow topping - lightened to 160 calories per serving. A holiday classic without the calorie bomb.
Light Sweet Potato Casserole has 160 calories per serving, with 3g protein, 32g carbs, 2g fat, and 4g fiber. Prep 15 min, cook 35 min.
Nutrition per serving
8 serving(s)
160
Calories
3g
Protein
6% DV
32g
Carbs
12% DV
2g
Fat
3% DV
* %DV based on a 2000 calorie diet
📊 160 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
15 min
Cook Time
35 min
Servings
8
Est. Cost
$6.00
Light Sweet Potato Casserole
Sweet potato casserole is practically dessert on the Thanksgiving table, but the usual brown-sugar-and-butter version tops 350 calories a serving. Here the sweet potatoes’ natural sweetness does the heavy lifting, boosted with just a little maple syrup and warm spices, then crowned with a modest layer of toasted mini marshmallows. At 160 calories you keep the marshmallow-topped comfort and drop the calorie bomb.
Ingredients
- 2.5 lb sweet potatoes, peeled and cubed
- 1/4 cup pure maple syrup
- 1/4 cup low-fat milk
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- 1/2 tsp salt
- 1.5 cups mini marshmallows
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease an 8x8 baking dish.
- Place the sweet potatoes in a large pot, cover with water, and bring to a boil; cook 15-20 minutes until fork-tender, then drain well.
- Mash the sweet potatoes with the maple syrup, milk, vanilla, cinnamon, and salt until smooth and creamy.
- Spread the mixture evenly in the prepared baking dish.
- Top with an even layer of mini marshmallows.
- Bake 20 minutes until the sweet potatoes are heated through.
- Broil for 1-2 minutes, watching closely, until the marshmallows are golden and toasted.
- Rest 5 minutes before serving so the topping sets slightly.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 3g |
| Carbs | 32g |
| Fat | 2g |
| Fiber | 4g |
Tips
- Boil and mash the sweet potatoes a day ahead; refrigerate and bake with marshmallows right before serving.
- For a crunchy pecan alternative, skip marshmallows and top with 1/3 cup chopped pecans tossed in 1 tsp maple syrup.
- Serve alongside roast turkey breast and cranberry sauce for a balanced holiday plate.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout.
Equipment
oven
Want to plan meals around this recipe?
Build a meal plan →
