Sweet Potato and Cauliflower Casserole

Sweet potato casserole is a fall favorite and a staple on many holiday tables, but is it really worth 400 calories and 20 grams of added sugar per cup? Instead of overwhelming sweet potatoes with butter and sugar, let their natural creaminess and sweetness shine with this recipe. It’s lower in carbs because of the cauliflower.

• For a fluffier texture, beat 2-4 egg whites into the blended mashed potato and cauliflower mixture.
• To reduce carbohydrates, use cooked butternut or acorn squash instead of sweet potato.
• For a more savory recipe, use low-sodium broth instead of milk.

If you prefer a sweeter sweet potato casserole with cinnamon, try a few minor changes to this casserole recipe. Before baking it, sprinkle cinnamon and 1 tablespoon of white or brown sugar over the top. You’ll add sweetness and only 4 grams of sugar per serving. Then, instead of topping the casserole with parsley, serve it with a dollop of yogurt or 1-2 tablespoons of whipped topping. 

Recipe for Sweet Potato and Cauliflower Casserole

Makes 4 servings

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 small head of cauliflower, cut into florets, or 12 ounces of frozen cauliflower
• ½ cup of fat-free regular or Greek yogurt
• ¼ cup (1 ounce) of grated Parmesan cheese
• ¼ cup of unsweetened almond milk
• 2 cloves of garlic, minced
• 1 teaspoon of olive oil
• Salt and pepper to taste
• (Optional) chopped parsley for a garnish

Instructions: 

1. Preheat the oven to 375°F.
2. Boil or steam sweet potatoes and fresh cauliflower until tender, about 10-15 minutes. Drain and set aside. If using frozen cauliflower, thaw.
3. In a large bowl, mash the sweet potatoes and cauliflower together until mostly smooth. Use an immersion blender or food processor if you prefer a very smooth casserole or you are beating in eggs.
4. Stir in the yogurt, Parmesan cheese, almond milk, garlic, olive oil, salt, and pepper until well combined.
5. Spread the mixture evenly into a greased baking dish.
6. Bake for 20-25 minutes, or until the top is slightly golden and heated through.
7. Garnish with fresh parsley if desired, and serve warm. 

Nutrition information per serving: 130 calories; 4 grams of fat; 1.5 grams of saturated fat; 10 mg cholesterol; 200 mg sodium; 18 grams of carbohydrates; 3.5 grams of fiber; 5 grams of sugar; 8 grams of protein

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