HomeDr. Dave's food 411 Heart Healthy Sweet Potato Casserole with Pepitas

Heart Healthy Sweet Potato Casserole with Pepitas

Posted in : Dr. Dave's food 411, Gluten-Free, Healthy Snack, Heart Healthy, Low Calorie, Uncategorized, Vegetarian on by : Dr. Dave's 411 Tags: ,

Heart Healthy Sweet Potato Casserole with Pepitas

Instead of loading up this comfort food side with tons of brown sugar and marshmallows, we have turned to sweet spices, vanilla, and deliciously sweet dried fruit to enhance the natural sweetness of the sweet potatoes. A topping of pecans and pepitas replaces traditional marshmallow topping to keep it healthy and to add texture and color to this beautiful casserole.
Prep Time20 minutes
Cook Time1 hour
Total Time1 hour 20 minutes
Course: Side Dish
Cuisine: American
Keyword: Gluten-Free, Heart Healthy, low calorie, vegetarian
Servings: 12
Calories: 238kcal
Author: Dr. Dave’s 411


  • Stove top, oven


  • 7 cups sweet potatoes (peeled and cubed) Approx. 2 pounds
  • ½ cup reduced-fat milk
  • 4 tablespoons butter melted, divided
  • ¾ teaspoon salt
  • ½ teaspoon vanilla extract
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground pepper
  • ½ cup pecans chopped
  • ½ cup pepitas pumpkin seeds
  • ¼ cup chopped dried fruit such as cherries, dates, raisins or cranberries


  • Preheat the oven to 350 degrees F.
  • Bring an inch or two of water to a boil in a large pot fitted with a steamer basket. Add sweet potatoes, cover and steam until very soft, 18 to 20 minutes. Remove the basket and discard water.
  • Return sweet potatoes to the pot. Add milk, 4 tablespoons butter, salt, vanilla, ginger, cinnamon, and pepper; mash until desired consistency. Transfer to a 1 1/2-quart baking dish.
  • Stir pecans, pepitas, dried fruit, and the remaining 1 tablespoon butter together in a small bowl. Sprinkle over the top of the sweet potatoes.
  • Bake casserole until hot and the nuts are lightly toasted, 20 to 30 minutes.
  • Enjoy!



Calories: 238kcal

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