%20but%20skips%20the%20canned%20soup.%20Instead,%20we%20make%20a%20quick%20homemade%20sauce%20with%20fresh%20mushrooms,%20garlic,%20milk%20and%20a%20spoonful%20of%20Greek%20yogurt.%20It’s%20cozy,%20creamy%20and%20about%20130%20calories%20per%20serving,%20so%20there’s%20plenty%20of%20room%20on%20your%20plate%20for%20the%20rest%20of%20the%20feast.){kind=link}
8
servings15
minutes35
minutes130
kcalThanksgiving isn’t Thanksgiving without green bean casserole, ladies! This lighter version keeps everything we love about the classic (tender green beans, a creamy mushroom sauce and that crunchy onion topping) but skips the canned soup. Instead, we make a quick homemade sauce with fresh mushrooms, garlic, milk and a spoonful of Greek yogurt. It’s cozy, creamy and about 130 calories per serving, so there’s plenty of room on your plate for the rest of the feast.
1 1/2 lb fresh green beans, trimmed and cut into 2-inch pieces
1 tablespoon olive oil
8 oz cremini or white mushrooms, sliced
1 small yellow onion, finely diced
3 cloves garlic, minced
2 tablespoons all-purpose flour
1 cup low-sodium vegetable or chicken broth
1 cup 1% milk (or unsweetened almond milk)
1/4 cup plain nonfat Greek yogurt
1/3 cup grated Parmesan cheese
1/2 teaspoon fresh thyme leaves (or 1/4 teaspoon dried)
1/2 teaspoon salt and 1/4 teaspoon black pepper
A pinch of ground nutmeg
2/3 cup crispy fried onions, for topping
Prep:
Blanch the Green Beans:
Cook the Mushrooms:
Make the Sauce:
Season:
Combine:
Bake:
A Quick Note: The following nutritional information is an estimate for 1 serving (1/8 of the casserole) made with 1% milk. Actual values can vary based on the specific brands and ingredients you use.
Creamy, crunchy and made from scratch in under an hour. This one’s earning a permanent spot on your Thanksgiving table. Enjoy, ladies!
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We gave the classic green bean casserole a lighter makeover, with a creamy homemade mushroom sauce, crispy onions and no canned soup. It’s about 130 calories per serving and make-ahead friendly!
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Healthier Sweet Potato Casserole (Lower Sugar) Pin Print Healthier Sweet Potato Casserole (Lower Sugar) Serving 8 servingsPrep time 15 minutesCooking time 50 minutesCalories 335 kcal Sweet potato casserole is a holiday favorite for a reason. It’s creamy, cozy and tastes like dessert on your dinner plate. The classic version, though, usually comes loaded with brown sugar, butter and a full layer of marshmallows. This healthier sweet potato casserole keeps everything you love (the silky, cinnamon-spiced filling and a crunchy, buttery pecan topping) with far less added sugar. Greek yogurt adds creaminess and a little protein, and the naturally sweet potatoes do most of the work. Your family won’t miss a thing, ladies, and it’s the perfect make-ahead side for Thanksgiving. 🛒 Ingredients For the sweet potato filling: 3 lbs sweet potatoes (about 4 medium), peeled and cut into 1-inch chunks 1/2 cup plain nonfat Greek yogurt 2 large eggs 1/4 cup unsweetened almond milk (or any milk) 2 tablespoons pure maple syrup 1 tablespoon butter or coconut oil, melted 1 teaspoon vanilla extract 1 1/2 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg 1/2 teaspoon salt For the pecan crumble topping: 3/4 cup chopped pecans 1/3 cup almond flour 1/3 cup old-fashioned rolled oats 2 tablespoons golden monk fruit sweetener (or 2 tablespoons coconut sugar) 1/2 teaspoon ground cinnamon Pinch of salt 2 tablespoons butter or coconut oil, melted 👩🏻🍳 Instructions Cook the Sweet Potatoes: Add the sweet potato chunks to a large pot and cover with cold water. Bring to a boil and cook for 15 to 20 minutes, until very tender when pierced with a fork. Drain well and let them steam dry in the colander for a few minutes. Preheat and Prep: Preheat your oven to 350°F. Lightly grease a 9×13-inch (or 2 1/2-quart) baking dish. Make the Filling: Return the sweet potatoes to the pot and mash until smooth. Add the Greek yogurt, eggs, almond milk, maple syrup, melted butter, vanilla, cinnamon, nutmeg and salt. Stir (or use a hand mixer) until creamy and well combined. Spread the filling evenly in the baking dish. Make the Topping: In a small bowl, mix the pecans, almond flour, oats, monk fruit sweetener, cinnamon and salt. Pour in the melted butter and stir until the mixture is crumbly. Sprinkle it evenly over the sweet potatoes. Bake: Bake for 25 to 30 minutes, until the filling is set around the edges and the topping is golden brown and fragrant. Rest and Serve: Let the casserole cool for 10 minutes before serving. Enjoy warm! Nutritional Information A Quick Note: The following nutritional information is an estimate for 1 serving (1/8 of the casserole). Actual values can vary based on the size of your sweet potatoes and the specific brands and ingredients you use. Calories: ~335 kcal Protein: ~9 g Fat: ~16 g Carbohydrates: ~42 g Fiber: ~7 g Sugar: ~11 g (only about 3 g is added sugar, from the maple syrup; the rest comes naturally from the sweet potatoes) Tips & Swaps Make it ahead: Prepare the filling and topping up to 2 days ahead and store them separately in the fridge. Assemble and add about 10 minutes to the baking time. Roast for deeper flavor: Instead of boiling, roast whole sweet potatoes at 400°F for 45 to 60 minutes, then scoop out the flesh. Want marshmallows? Scatter a small handful of mini marshmallows over half of the casserole for the last 5 minutes of baking. Everyone gets their favorite. Make it gluten-free: Use oats labeled gluten-free. Nut-free: Swap the pecans and almond flour for extra oats and pumpkin seeds. Leftovers: Keep covered in the fridge for up to 4 days. Reheat in the oven at 350°F or in the microwave. All the cozy holiday flavor with a lot less sugar. This one’s earning a permanent spot on your Thanksgiving table. Enjoy, ladies! Check out these items! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! SHOP NOW! Share: Facebook Pinterest Email SHOP NOW! SHOP NOW! Social Media Facebook-f Youtube Pinterest Instagram Tiktok Most Popular Get The Latest Updates Subscribe To Our Weekly Newsletter No spam, notifications only about new post, updates. Categories Related Posts