Sweet Potato Casserole

What? Thanksgiving in nearly one week?! It seems like it was just yesterday, I was being forced to run on treadmills to avoid temperatures that were 3 digits long. With that out there, it is time to start planning for the quickly approaching holiday season. 

While it is such a wonderful time to indulge in some of the seasonal foods and flavors, the season has the reputation of kicking some of our healthy habits to the wayside (say hello to food comas). However, there are still ways to accomplish balance while preparing for the “heaviness” of the holiday season. For example, those ate Meteor may choose to indulge in desserts without any recipe modifications to me made. Considering Thanksgiving is typically a multi course event, it may then be wise to lighten up some of the other dishes. By switching out ingredients that add fat and sugar into recipes, we can reduce the overall caloric content, boost some of the natural flavors, and fuel our bodies with better nutrition. 

This sweet potato casserole is just one example of how to satisfy the taste buds of those around your dining room, yet keep their health in the forefront. Enjoy and remember to give your body the fuel to do the activities you love the most.


Maple Pecan Topping

  • 1 cup chopped pecans, coarsely chopped
  • 3/4 teaspoons ground ginger
  • 1 1/2 teaspoon cinnamon
  • 2/3 cups rolled oats 
  • 1/3 cup maple syrup 
  • 3 tablespoon butter ( I used Earth Balance)


  • 4 medium sized sweet potatoes
  • 3 eggs
  • 3 tablespoons maple syrup
  • 1/4 cup unsweetenedmilk of your preference (I used coconut milk)
  • 3 Tablespoons melted butter
  • 2 teaspoons vanilla 
  • 1 1/2 teaspoon orange zest      
  • 1/2 teaspoon salt


Maple Pecan Topping

  • Combine maple syrup, rolled oats, and pecans thoroughly 
  • Stir in butter until butter is spread evenly throughout mixture


  • Preheat oven to 400 degrees Fahrenheit. Butter a casserole dish. Set aside.
  • Poke holes in 4 sweet potatoes and place in oven. Make until tender ( 50-60 minutes). Reduce oven to 350 degrees. 
  • When potatoes are done roasting, pull out of oven and remove skin. place into large bowl and combine butter. Mash together using potatoes masher or fork. 
  • Whisk in eggs, maple syrup, milk of choice, vanilla, salt, and orange zest. Mix thoroughly.
  • Place mixture into casserole dish 
  • Top with Maple Pecan Topping

Keep in mind, substitutions can be made for ingredients such as coconut milk, Earth Balance, eggs, and oats.

This recipe will keep refrigerated in the fridge for up to a week

Meteor Nutrition's Kelsey Beckmann RD, LDN cooks casserole with 904 Fitness

Meteor Nutrition's Kelsey Beckmann RD, LDN cooks casserole with 904 Fitness

Kelsey Beckmann