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Sweet Potato Casserole (diabetic)

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Sweet potato casserole is a beloved dish that often graces holiday tables across the United States, particularly during Thanksgiving. Traditionally, this dish is a sweet, rich blend of mashed sweet potatoes, sugar, and a fluffy marshmallow topping. However, for those watching their sugar intake, this diabetic-friendly version offers all the comfort and flavor without the guilt. With a few smart swaps, we can enjoy the creamy texture and sweet taste of sweet potatoes while keeping our blood sugar in check. In this recipe, we replace traditional sugar with a sugar substitute that mimics sweetness without the calories. We also use unsweetened almond milk instead of regular milk, which not only reduces carbs but also adds a nutty flavor that complements the sweet potatoes beautifully. The marshmallow topping is made with sugar-free marshmallows, allowing you to indulge your sweet tooth without compromising your health goals. After all, who says you can’t have your casserole and eat it too? The preparation of this casserole is straightforward and can be done in under an hour, making it a perfect side dish for any gathering. The sweet potatoes are roasted to bring out their natural sweetness, then mashed and mixed with the other ingredients. The final touch is a layer of marshmallows that caramelize beautifully in the oven, creating a delightful contrast to the creamy base. Just be careful not to eat the whole dish before it makes it to the table—after all, sharing is caring! So, whether you’re hosting a holiday feast or simply looking for a comforting side dish, this diabetic-friendly sweet potato casserole will surely impress. It’s a dish that combines tradition with modern dietary needs, proving that you can enjoy the flavors of the season without sacrificing your health. And remember, if anyone asks why you’re eating dessert for dinner, just tell them it’s a sweet potato casserole—after all, it’s practically a vegetable!

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Sweet Potato Casserole
Variant: diabetic Servings: 8 Total: 45 mins

Ingredients

  • 4 medium sweet potatoes
  • 0.5 cup unsweetened almond milk
  • 0.25 cup sugar substitute
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 0.25 teaspoon salt
  • 2 cups sugar-free marshmallows

Instructions

  1. Preheat your oven to 400°F (200°C). This temperature is ideal for roasting the sweet potatoes, allowing them to caramelize and develop a rich flavor.
  2. Wash and peel the sweet potatoes, then cut them into 1-inch cubes. This size ensures they cook evenly and mash easily later.
  3. Place the sweet potato cubes in a large pot and cover them with water. Bring the water to a boil over medium-high heat and cook the sweet potatoes for about 15 minutes, or until they are fork-tender.
  4. Drain the sweet potatoes and return them to the pot. This step allows any excess moisture to evaporate, which helps achieve a creamy texture.
  5. Add the unsweetened almond milk, sugar substitute, cinnamon, vanilla extract, and salt to the pot. Mash everything together until smooth and creamy, adjusting the almond milk for desired consistency.
  6. Transfer the sweet potato mixture into a greased 9x13-inch baking dish. Spreading it evenly ensures that it cooks uniformly and allows for a nice crust to form.
  7. Sprinkle the sugar-free marshmallows evenly over the top of the sweet potato mixture. This will create a delightful, gooey topping that contrasts beautifully with the creamy base.
  8. Place the baking dish in the preheated oven and bake for 15-20 minutes. You’ll know it’s ready when the marshmallows are golden brown and slightly puffed.
  9. Remove the casserole from the oven and let it cool for a few minutes before serving. This brief resting period allows the flavors to meld together and makes it easier to serve.
  10. Serve warm as a side dish for your holiday meal or any family gathering. This casserole pairs wonderfully with roasted meats and other traditional sides.
  11. Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
  12. Feel free to customize the recipe by adding nuts or dried fruits for added texture and flavor, but keep in mind the carb count.

Nutrition (per serving)

  • Calories: 180
  • Carbs g: 30
  • Protein g: 2
  • Fat g: 5
  • Sugar g: 3
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Tags: diabetic, sweet potato, casserole, holiday, side dish

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