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Healthy Sweet Potato Dessert Casserole

This sweet potato dish is part cheesecake, part casserole, and part pie, but the best part? It’s still macro-friendly! Egg whites and light cream cheese add some protein without the fat, and you get a good dose of healthy carbs from the sweet potato.

Servings: 4

Serving Size:  ¼ casserole (232g) 

Prep Time: 20 minutes

Total Time: 65 minutes

Nutrition Facts:  286 calories / 46g carbs / 6.5g protein / 8g fat

Healthy Sweet Potato Dessert Casserole


  • 5 medium (720g) sweet potatoes

  • ½ cup (120g) “Log Cabin” sugar-free syrup

  • 4 oz (112g) “Philadelphia” ⅓ less fat cream cheese

  • 4 tablespoons (61g) liquid egg whites

  • 1 teaspoon vanilla extract

  • ¼ teaspoon nutmeg

  • ¼ teaspoon ground ginger

  • 1 teaspoon cinnamon

  • ¼ teaspoon salt

  • 1 cup (72g) Cool Whip lite whipped topping (thawed)

Optional garnishes: chopped pecans, cinnamon (macros not included)


  1. Preheat your oven to 400 degrees F. Make sure to take the Cool Whip out of the freezer to thaw if you haven’t already stored it in the refrigerator.

  2. Bring 3 quarts of water and a pinch of salt to a boil.

  3. Meanwhile, peel the sweet potatoes and cut into smaller pieces to reduce the overall cook time.

  4. Put the potatoes into the boiling water. Reduce to medium heat and cover with a lid. 

  5. Let potatoes cook for roughly 30 minutes or until soft enough to mash.

  6. Drain the potatoes and mash until all of the major clumps are gone.

  7. Let potatoes cool before adding other ingredients. You can stick them in the refrigerator or freezer for a few minutes to speed this up.

  8. Whip egg whites by hand or in a mixer

  9. Add the vanilla extract and cream cheese and mix by hand and then add to the mashed potatoes. 

  10. Add spices and other seasonings and mix thoroughly.

  11. Pour your potato mixture into a casserole dish. Bake for 15 minutes.

  12. After 15 minutes, reduce the heat to 350 and bake for another 30 minutes, or until a knife comes out clean.

  13. Make sure casserole is thoroughly cool before adding the whipped topping. Sprinkle with chopped pecans and cinnamon as you please!


  1. You can use 720g of canned sweet potato instead of freshly boiled sweet potato if you prefer. 

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