Sweet potato casserole is a favorite at our house at Thanksgiving.  Every once in a while I will make this as a side dish, but the original recipe was far more decadent, so I did it with some degree of guilt.  Finally I decided to make it healthier so we can enjoy it more often.  I took some of the fat and sugar out of the casserole, and the topping has less butter and more nutritious ingredients. Sweet potatoes are a great source of fiber, Vitamin A and Vitamin C.  The topping adds more fiber, omega 3 fatty acids and other nutrients.

Baby food tip:  After boiling sweet potatoes, puree and set aside a portion for baby.  This is a great stage 1 food.  A more advanced eater who has already been exposed to egg can be served the finished casserole without the crunchy topping.


2 1/2 lbs sweet potatoes
1/3 cup brown sugar
1/4 cup milk
1 egg

1/4 cup light brown sugar, packed
1/2 cup pecans, chopped fine
1 tablespoon wheat germ
1 tablespoon flaxmeal
1/4 cup white whole wheat flour
2 1/2 tablespoons butter, chilled


Wash and peel sweet potatoes and cut into large chunks.  Place in a pot over high with water and bring to a boil.  Lower to simmer until potatoes are fork tender, about 30-40 minutes.  Preheat oven to 350 degrees. Drain water and place in a mixer or food processor.  Beat or pulse until smooth.  Add milk, brown sugar and egg and mix until combined.

Place in a 9×9 baking dish and or small casserole dish. In a medium sized bowl combine all the topping ingredients with your hands, creating a crumble by breaking apart the butter. Sprinkle topping on top of the sweet potatoes.  Bake in the oven about 25 minutes.


“Yum.  Needs more topping!” Zane, age 8

“Super Yum!  I love it because it’s orange!” Asa, age 4

“It’s okay” Maria, age 10

“Yuck!” Anna, age 9 (her mom says she is not a fan of produce that’s stringy like sweet potatoes.

“OK” Mark, age 12

“OK” Alexander, age 8

“Yuck!” Pearl, age 10 (her mother says she is not a fan of sweet potatoes)

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