If you’re anything like me, holiday cooking is a blend of excitement and mild panic. But fret not! This low sodium sweet potato casserole with peach topping is a perfect, worry-free dish to bring to the table.
It’s got all the comfort of the traditional version but without the hefty dose of salt, fat and sugar in most recipes. Making it ideal for those of us keeping an eye on sodium levels and more. Trust me, you won’t miss the marshmallows—or the sodium.
I’ve never liked marshmallows on anything but a S’mores. So, I knew right off the bat they would not be included in this recipe. But peaches being one of my favorite fruits, I knew, works with either sweet or savory dishes. With the holiday spices it was no surprise it was a good choice. And a delight with how well it complimented the potatoes.
Taking pictures of this recipe was frustrating, since it was all rather uniform in color, nothing really “popped”. But the kitchen sure smelled good! You know the old joke about smell-o-vision…
The low down on sodium, fat, and sugar in this holiday recipe
When you think of sweet potato casserole, you’re probably picturing a super-sweet, buttery, and somewhat salty dish—delicious but not exactly heart-friendly. A typical recipe can pack upwards of 500mg of sodium per serving, and high in fat and sugar depending on the toppings and added ingredients.
| Typical sodium amount per serving | 500mg |
| Sodium per serving for this recipe | 67mg |
| Calories per serving | 273 |
| Servings | 6 |
But don’t worry, my low sodium version brings that number way down to 67 mg, making it much better for your health without compromising on this unique flavor.
For reducing the sodium it was mostly not adding salt and using unsalted butter. Interestingly the majority of the sodium in this recipe comes from the sweet potatoes themselves.
Fat was reduced using a minimal amount of butter mashed into the potatoes and topping. Along with not using heavy cream. Another interesting fact – if leave you out the pecans it saves nearly 4g of fat.
Reducing the sugar content was easy and 🎉 huge 💥 savings, primarily by using the Swerve brown sugar replacement (paid link). It looks and handles just like regular brown sugar. Though not as robust as dark brown sugar it has more a light brown sugar taste. The feel on your tongue is more lacey rather than granular.
Ingredients
- Sweet potatoes: The star ingredient, packed with fiber and fall flavor.
- Egg: Adds richness and helps bind the filling.
- Silk unsweetened coconut milk: Dairy-free and low in sodium, a great alternative to traditional milk.
- Unsalted butter: Minimal amount used. Adds creaminess and richness.
- Peaches: Reduces the topping amount and compliments the potatoes.
- Swerve brown sugar replacement: A sugar-free option that keeps the sweetness without added calories. Swerve brown sugar replacement. (paid link)
- All-purpose flour: Holds the butter to melt with the sugar evenly.
- Spices: A must for that classic holiday taste – vanilla extract, cinnamon, nutmeg, and ground cloves.
Find the full printable recipe with specific ingredients and measurements below.
A note about brown sugar replacement
I’ve used this Swerve brown sugar replacement a couple times now. And I have been very pleasantly surprised. I will be using it from now on for all my brown sugar needs. (Which is actually few and far between.)
It looks and packs like real brown sugar. Though the taste is not as robust and granular, it has a lighter and lacey taste and mouth feel.
This replacement sugar is pricey in comparison to real brown sugar, but it is worth it.
I know it is available at Kroger, and in a larger size on Amazon. Swerve brown sugar replacement. (paid link)
Making low sodium sweet potato casserole with peaches
1 – Boil peeled and chopped potatoes till fork easily slides in and out.
2 – Drain potatoes well. Excess moisture can make casserole “soupy”.
3 – Blend potatoes, egg, coconut milk, butter, sugar, vanilla and spices till smooth with no big lumps.
4 – Place into baking dish and smooth the top.
5 – Mix flour and sugar then cut in butter. I add a pinch of cinnamon just because I like it.
6 – After cutting in butter it should look similar to image above.
7 – Chop nuts into small pieces.
8 – Add nuts and peaches, cover and shake to coat.
9 – Ready to deploy on sweet potatoes. You might need to taste test a peach chunk. 😋
10 – Layer in peaches and sprinkle remaining mixture evenly over potatoes.
11 – Lay a sheet of foil over dish to prevent peaches from over browning. Remove about halfway through.
12 – Let rest for 5 minutes. Serve and enjoy!
Click to see the full printable recipe with specific instructions below.
What to serve with low sodium sweet potato casserole?
This casserole is generally served for a thanksgiving or holiday feast and goes well with usual main dishes.
- Turkey: A low sodium roasted turkey pairs beautifully with the sweetness of the casserole.
- Green Beans: (no salt added) Lightly sautéed green beans add a fresh, crunchy contrast.
- Cranberry Sauce: The tartness of low sodium cranberry sauce complements the sweetness of the dish.
- Stuffing: Low sodium stuffing with herbs and spices will balance the flavors on your plate.
- Salad: A simple mixed greens salad with a light vinaigrette keeps the meal refreshing.
How to store and reheat your leftovers
You can store leftovers in an airtight container in the fridge for up to 4 days. To reheat, pop a portion in the microwave for 1-2 minutes or in the oven at 300°F for 10-15 minutes until heated through. Alternatively, I usually just microwave it covered for 2 minutes then 30-second intervals as needed.
Can I freeze this cassserole?
Yes! You can freeze this casserole for up to 3 months. Be sure to store it in a freezer-safe dish. When ready to eat, thaw overnight in the fridge, then reheat per above
My tips for the best low sodium sweet potato casserole
- I baked this using a 8″ x 8″ baking dish. There was no way I was eating a 9 x 13 dish. Doubling this recipe plus 1 small sweet potato (for volume) works well in the 9″ x 13″.
- I cover the dish for the beginning of the bake with a sheet of foil. This prevents peaches from over browning. Be sure to remove about halfway through to allow topping to crisp up.
- Pears would also be a good choice to substitute for peaches.
- This sweet potato casserole certainly isn’t a diet food or to eat everyday… but for a holiday indulgence, it’s SO worth it!
A few of my other holiday dishes to enjoy!
I hope you enjoy making and savoring this Low Sodium Sweet Potato Casserole with Peach Topping recipe as much as I did! If you make it for Thanksgiving and the Holidays, please leave a rating and a comment. Feel free to like and follow on my Facebook page and Pinterest for more tasty updates. Happy Thanksgiving – have fun and enjoy!
Chief dishwasher, my boy Ash. Easy washing Haha! He liked the potato scraps too.🥔👀
Low Sodium Sweet Potato Casserole with Peach Topping
Ingredients
This recipe makes a 8 x 8 baking dish. Double plus one small potato for a 9 x 13 dish.
- 4~ cups sweet potato4 (about 3 potatoes or 2 lbs peeled and chopped)
- 1 egg, large
- 1/2 cup Silk Coconut Milk
- 1 14.5 oz canned peaches – in juice no heavy syrup (drained and rinse)
- 3 Tablespoons butter unsalted (divided)
- 1/4 cup all-purpose flour
- <1 cup Swerve brown sugar replacement (divided 1/3 cup – 1/2 cup)
- 1/2 cup pecans unsalted3 (chopped)
- 1 tsp vanilla extract (or imitation)
- 1 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/8 tsp ground cloves (optional)
Preparation
- Preheat oven to 350 degrees F. – Peel and chop potatoes. – While potatoes are boiling, gather and measure out the ingredients. – Drain and rinse peaches, cut slices into thirds. – Chop pecans.
To prepare the sweet potatoes:
- Place chopped sweet potatoes in a medium pot and cover with water. – Boil over medium-high heat until fork tender, 12 to 15 minutes. – Drain well and transfer to a large mixing bowl.
- Mash drained sweet potatoes with a hand blender. – Add egg, 1/3 cup brown sugar, coconut milk, butter, vanilla, cinnamon, nutmeg, cloves2; mix until smooth. – Transfer to a baking dish.
To make the topping:
- Mix 1/2 cup brown sugar and flour together in a medium bowl. – Cut in butter with a pastry cutter or large fork until mixture is coarse and looks like peas; don't over-mix. – Add in pecans and peaches, cover bowl and shake to coat. – Layer peaches and sprinkle remaining topping over sweet potato mixture.
- Place a foil sheet over dish1. – Bake in the preheated oven until topping is lightly browned, about 40 minutes.
- Let rest 5 minutes and serve.
Notes ______________________________________________
- Placing foil sheet over dish prevents peaches from browning to much. Remove about halfway through baking time.
- Optional
- Optionally leaving out the pecans saves nearly 4g of fat.
- Sweet potatoes are a lot denser than standard potatoes and can be hard to cut. So use a large, sharp knife and watch the fingers!🖐👨⚕️
- To make ahead of time: This dish can be made 2 days ahead
- Prepare and refrigerate potatoes. Keep the topping in a separate container.
- Remove the sweet potato casserole from the fridge at least 30 minutes before baking. Prepare peaches and mix with topping. Proceed with baking.
- I baked this using a 8″ x 8″ baking dish. There was no way I was eating a 9 x 13 dish. Doubling this recipe plus 1 small sweet potato (for volume) works well in the 9″ x 13″.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
https://tastyhealthyheartrecipes.com/a-la-cart/appetizers-sides-snacks/healthier-low-sodium-sweet-potato-casserole/© 2024 Tasty Healthy Heart Recipes
