Nikki's obsession with this traditional Thanksgiving side dish from her youth lead her to make a reduced-carb version that's just as satisfying with less blood sugar spike. Try it this week! 

One of my weaknesses at Thanksgiving is the candied sweet potatoes.


My mom has made this particular recipe each year with some orange juice and pineapple in it, with the broiled marshmallows on top. Heavenly. I fought against my desire for the sake of reducing carbs with blood sugar in mind. This recipe may not be the same as that from my childhood, but they turned out sweet and delicious. And I can't wait to make them again. 

I kept orange juice and added orange zest to this recipe because I love how the citrus flavor complements the sweet potatoes. They bring out a whole other range of yummy. And the pecans to top it off give it some excellent texture. Plus, I just love pecans. Here's how to make this Sweet Potato Casserole!


Makes approximately 18 (1/2 cup) servings

  • 8 medium sweet potatoes, peeled and cubed
  • 1/3 cup orange juice
  • 1/4 cup half & half
  • 1 egg white
  • 3 TBSP coconut oil
  • 2 TBSP Splenda brown sugar
  • 1 1/4 tsp vanilla extract
  • 3/4 tsp cinnamon
  • 3/4 tsp nutmeg
  • 1/4 tsp salt
  • 1/4 cup chopped pecans
  • zest of 1 orange


  1. Boil the sweet potatoes in salted water until tender.
  2. Preheat the oven to 350°F. Grease a medium-sized casserole dish and set aside.
  3. When the potatoes are done, strain them and pour them into a large bowl. 
  4. Add the orange juice and half & half and blend with a hand mixer. 
  5. Add the egg white, coconut oil and Splenda brown sugar and mix well. 
  6. Add the vanilla, cinnamon, nutmeg and salt and blend one last time.
  7. Pour into prepared casserole dish and top with pecans and orange zest. Cover and bake 30 minutes.
  8. Remove cover and bake an additional 15 minutes.

For about 1/2 cup (1 serving): 95 calories, 4g Fat, 0g Saturated Fat, 55mg sodium, 14g Carbohydrates, 2g Fiber, 1g Protein 

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