Sweet Potato Casserole With Honey-Glazed Pecans

Alright, people. One last Thanksgiving recipe to round out the collection. I made this sweet potato casserole last year and we had a little taste test between a “traditional” version (read: lots of refined sugar, flour, milk, etc.) and what I’ve outlined below. The jury voted, and mine won. This dish is making a comeback this year, and I can’t wait to make it.

Nutritional Overview
Calories: 177
Carbs: 26
Fat: 8
Protein: 2

Serves: 12
Cook time: 45 minutes (20min  prep + 25min baking)


  • 4 large sweet potatoes, chopped
  • 3 tablespoons butter
  • 1 tsp sea salt
  • 1/4 cup maple syrup
  • 1/4 cup baking stevia
  • 1 tbsp cinnamon
  • 1 tsp nutmeg
  • 1 tbsp vanilla
  • 1/2 tsp cloves
  • 1/2 tsp allspice
  • 1 cup pecans, halved
  • 1/3 cup honey
  • 1 tsp brown or coconut sugar (optional)


  1. Preheat oven to 350 degrees and bring a large pot of water to a boil
  2. Peel and cube your sweet potatoes, then transfer them to the boiling water. Cover and let cook for 20 minutes
  3. Drain potatoes in a colander, then transfer to a large mixing bowl
  4. Add butter, salt, syrup, stevia, cinnamon, nutmeg, vanilla, clobes, and allspice to the bowl and combine ingredients (I like to throw all of it in my KitchenAid stand mixer and let the machine do the work)
  5. Spray a 9×13 inch baking dish with cooking spray and transfer potato mixture to the dish
  6. Place pecans in a skillet over medium-high heat (6-7) and cook for about a minute
  7. Add honey and stir well to coat the pecans, then let them begin to boil in the honey
  8. Once they begin to boil, move the pecans and honey to a sheet of parchment paper. Let them cool, then top your potatoes with the pecans
  9. Sprinkle top of pecans with sugar. Bake for 25 minutes

And that’s it! If you’re curious about what else is on my Thanksgiving menu for later this week, check out my last post.

If you’re cooking for your family this Thursday, good luck in the kitchen! Remember to enjoy yourself. Cooking for family and friends shouldn’t be stressful or overwhelming. Recruit a few sous-chefs to lend a hand for peeling, chopping, and assembling. And, don’t feel guilty if you choose to indulge a bit. Just make sure to start fresh the next day — don’t make Thursday an excuse to pig out all weekend long. A slice of pie isn’t going to hurt you, but four days of binge eating might. :o) I still have to remind myself of that during the holidays, but my goal is to keep my “splurge” concentrated to one meal instead of extending it all the way through Monday.

Happy Thanksgiving, everyone!


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