Are you a lover or hater of sweet potato casserole at Thanksgiving? No matter what side you are on, consider adding more sweet potatoes into your eating plan. Why? The root vegetable is low in calories (about 110 per cup), low in fat, and high in fiber (4 grams per cup). Although it does have higher sugar content than regular potatoes (6 grams per cup), the natural sugar and carbohydrate content make it a great pre or post exercise snack, especially when paired with some extra protein.
Plus, they are packed with Vitamin A (skin and eye health), Vitamin C (immunity booster & disease prevention), and B6 (healthy blood flow & nervous system).
There are many ways to eat them, but in honor of the holiday season (and the fact that my garden is overflowing with sweet potatoes!) I am sharing my sweet potato casserole you can eat year-round.

No-Bake Easy Sweet Potato Casserole (serves 4)

Sweet Potato Casserole is healthy while staying delicious


  • 2 pounds sweet potatoes
  • 2 tbsp milk (any kind)
  • 1 tbsp butter (I used I Can’t Believe It’s Not Butter Light)
  • 1 tsp cinnamon
  • Dash of salt
  • ¼ cup chopped walnuts or pecans

Home grown sweet potatoes


Pierce potatoes with a fork and microwave sweet potatoes until they are tender. Let cool then cut in half and scoop out the pulp. Mash the potatoes and stir in butter, milk, cinnamon and salt. Top with pecans or walnuts.

Per serving:

  • Calories: 200
  • Fat: 8.4g
  • Carbohydrate: 28g
  • Protein: 3.5g
  • Fiber: 4.6g
  • Sugar: 8g


Adding your own flair to this sweet potato casserole is easy, so have fun with it fall in love with delicious healthy sweet potatoes. Also don't forget to try Overnight Oats for a great start to your day.

Happy Cycling!


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