Sweet Potato Casserole (A Lightened-Up Holiday Favorite)
on Nov 16, 2025
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No holiday spread is complete without a sweet potato casserole, and this version checks all the boxes. It’s creamy, cozy, and perfectly sweet without being over the top. Made with pure maple syrup, a touch of butter, and a protein-boosted Kodiak mix topping, this lighter take still delivers that classic flavor you crave.
It’s indulgent enough for Thanksgiving dinner but light enough that you won’t feel weighed down after. And yes, your macro goals can stay right on track through the holidays.
Macros per Serving
Makes: 11 servings
Serving Size: 150g
Macros: 271 cal | 5.6p / 42.7c / 8.9f (5.6 fiber)
How to Log It
Search “Stay Fit Mom Sweet Potato Casserole” in MyFitnessPal or MacrosFirst for easy tracking.
INGREDIENTS
- Sweet potatoes
- Large eggs
- Pure maple syrup
- Fat-free milk
- Butter
- Vanilla extract
- Cinnamon
- Nutmeg
- Salt
For the Topping:
- Brown sugar
- Kodiak Power Cakes Flapjack & Waffle Mix
- Butter
- Candied pecans
- Salt
Substitutions
- Sweet Potatoes: You can use canned sweet potato puree (about 4 cups), but baking fresh ones adds more depth of flavor.
- Maple Syrup: Swap with honey or sugar-free syrup if you prefer lower carbs.
- Milk: Any milk works—fat-free, 2%, almond, or oat milk.
- Kodiak Mix: Replace with equal parts old-fashioned oats or crushed graham crackers for a similar crumble texture.
- Pecans: Use walnuts or skip nuts entirely for a nut-free version.
Why You’ll Love This Recipe
- A healthier twist on a classic: We cut back on sugar and added a touch of protein without sacrificing flavor.
- Real ingredients, real flavor: Fresh baked sweet potatoes and pure maple syrup give this casserole a natural sweetness.
- High in fiber: Each serving has over 5 grams of fiber to help you feel full and satisfied.
- Perfectly balanced texture: Creamy base + crispy, nutty topping = the ultimate combo.
- Make-ahead friendly: Prep it the day before your holiday meal and bake just before serving.
Variations
- Make it dairy-free: Use vegan butter and a plant-based milk.
- Higher-protein version: Add a scoop of unflavored or vanilla protein powder to the potato mixture (you may need a splash more milk).
- Mini casseroles: Portion into individual ramekins for easy serving and built-in portion control.
- Add a marshmallow layer: For a traditional touch, add mini marshmallows during the last 10 minutes of baking.
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SUPPLIES USED
9×13 Casserole Dish – This size pan is a staple in any kitchen! It’s perfect for family-sized casseroles!
Recipe Tips
- Baking the sweet potatoes whole brings out natural sweetness—don’t skip this step!
- The topping can be made ahead and stored in the fridge for up to two days.
- Leftovers keep well in the fridge up to 4 days or can be frozen for up to 3 months.
- To reheat, cover with foil and warm at 325°F until heated through.
More Holiday Side Dishes You’ll Love
Looking for more macro-friendly sides to complete your holiday menu? Try a few of our Stay Fit Mom favorites:
- 🧀 Jalapeño Cheddar Corn Casserole creamy, cheesy, and a little spicy for the perfect kick.
- 🥦 Green Bean Casserole – lightened up with a homemade creamy sauce and crispy onions.
- 🥔 Cheesy Scalloped Potatoes – rich, comforting, and balanced with plenty of protein.
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Sweet Potato Casserole (A Lightened-Up Holiday Favorite)
Equipment
Ingredients
- 4 large sweet potatoes, about 4 pounds
- 2 large eggs
- 3 tablespoons pure maple syrup
- ½ cup fat-free milk
- 3 tablespoons butter, 42g
- ½ teaspoon vanilla extract
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- ½ teaspoon salt
For the Topping:
- 2 tablespoons brown sugar
- ¼ cup Kodiak Power Cakes Flapjack & Waffle Mix
- 2 tablespoons butter, 28g
- ¼ cup + 2 tablespoons candied pecans, 45g
- ¼ teaspoon salt
Instructions
- Preheat oven to 425°F. Poke each sweet potato several times with a fork and bake on a foil-lined cookie sheet for 1 hour, or until tender.
- Reduce oven temperature to 350°F.
- Once cooled slightly, remove the skins and place the sweet potatoes in a large mixing bowl. Add the eggs, maple syrup, milk, butter, vanilla, cinnamon, nutmeg, and salt. Mix well with a hand mixer or potato masher until smooth.
- Pour the mixture into a lightly greased 9×13-inch casserole dish.
- In a food processor or blender, combine the topping ingredients (reserving 2 tablespoons of the pecans) and pulse a few times until crumbly. Sprinkle evenly over the casserole.
- Roughly chop the remaining pecans and sprinkle them on top.
- Bake for 30–45 minutes, or until the edges are bubbly and the topping is golden brown.
- Allow to cool slightly before serving.
Notes
- Find these in both MyFitnessPal and MacrosFirst app by searching the food database for, “Stay Fit Mom Sweet Potato Casserole.”
