So for our Thanksgiving, I volunteered to do the sweet potato souffle. I knew it would be pretty easy to form a new recipe....and I LOVE sweet potatoes. This recipe is a lot like my twice baked sweet potatoes and can of course be altered to your liking. This recipe is made without butter, sugar, or any of the other ingredients that usually kill the benefits of a typical healthy sweet potato! The eggs have been replaced with whites, the fats in the recipe have lots of health benefits (safflower oil & pecans) & the pudding mix adds a ton of rich flavor without killing your diet. This recipe serves about 12 people.
Sweet Potato Souffle
Ingredients:
- 5 sweet potatoes
- 1/4 teaspoon salt
- 1 package of SF/FF Butterscotch pudding mix
- 3 egg whites
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- ginger, nutmeg, spices to taste
- Sweetener to taste (truvia, splenda, or stevia)
- ¼ cup unsweetened almond milk or skim
Topping:
•1/2 cup whole, unsalted pecans, chopped
•1 sweetener to taste
•1 tablespoon whole wheat pastry or regular whole wheat flour
•1/4 cup old-fashioned oats
•1/2 teaspoon cinnamon
•pinch of nutmeg
•pinch of salt
•2 tbsp safflower oil
•1 cup mini marshmallows**
•**PS Don't have mini marshmallows? Don't sweat it! Just cut large marshmallows in half and place them cut-side down. if you prefer only nuts- double the recipe for the strudel topping and sprinkle it over the entire casserole! If you prefer marshmallows- omit the nuts and add more of those white fluffs :) For our Thanksgiving, I put the marshmallows in the middle and nuts around the outside so that it had both for those who wanted either.
1. Preheat oven to 375 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Bake sweet potatoes 35 minutes in the preheated oven, or until they begin to soften. Cool slightly, peel, and mash.
3. In a large bowl, mix the mashed sweet potatoes, salt, Pudding mix, egg whites, vanilla extract, cinnamon, sweetener (truvia, splenda, or stevia if desired to taste), and ¼ cup of skim or almond milk. Whip all of these together well. Transfer to the prepared baking dish.
4. *Option 1* In a medium bowl, combine 2 tablespoons of safflower oil (may need more than this, I honestly have no Idea because this is the part I haven’t tried yet haha), flour, oats, sweetener, 1/2 teaspoon cinnamon, pinch of nutmeg, pinch of salt and chopped pecans- use your hands to completely moisten the mixture and clump it together. Sprinkle over the sweet potato mixture.
*Option 2* sprinkle mini marshmallows over the top.
**I will be doing half and half for ours**
5. Bake for 20-25 minutes, or until crumble is golden and marshmallows are gooey. Serve immediately.
2. Bake sweet potatoes 35 minutes in the preheated oven, or until they begin to soften. Cool slightly, peel, and mash.
3. In a large bowl, mix the mashed sweet potatoes, salt, Pudding mix, egg whites, vanilla extract, cinnamon, sweetener (truvia, splenda, or stevia if desired to taste), and ¼ cup of skim or almond milk. Whip all of these together well. Transfer to the prepared baking dish.
4. *Option 1* In a medium bowl, combine 2 tablespoons of safflower oil (may need more than this, I honestly have no Idea because this is the part I haven’t tried yet haha), flour, oats, sweetener, 1/2 teaspoon cinnamon, pinch of nutmeg, pinch of salt and chopped pecans- use your hands to completely moisten the mixture and clump it together. Sprinkle over the sweet potato mixture.
*Option 2* sprinkle mini marshmallows over the top.
**I will be doing half and half for ours**
5. Bake for 20-25 minutes, or until crumble is golden and marshmallows are gooey. Serve immediately.
Now let's compare to your traditional sweet potato souffle with nut topping:
My version :
Per serving: 159 cal, 21 carbs, 7 fat (1 saturated), 3 protein, 6 sugar (all natural)
Traditional: (with brown sugar, butter, whole eggs and nuts)
Per serving: 390 calories, 49 carbs, 21 fat, 6 protein - the sugar & saturated fat was not listed but I can only imagine..... :0
>>>This was before it went in the oven>>
Turned out soooo yummy & you could not even tell it was healthy ;)
