Another great recipe idea from Laurie Burrows Grad*


Thanksgiving means family and fun — and wonderful specialty dishes that always accompany this holiday. The problem is that it often means heavy, calorie-filled foods that are not good for us. Why not keep your family healthy with this lightened version of a sweet potato soufflé? This is a Thanksgiving gift to your children and grandchildren. 


Serves: 10‑12

You will reduce both the fat and the calories in any holiday or festive dinner with this lightened version of a traditional sweet potato pudding. Cream has been set aside in favor of 1% milk. Eggs have been replaced with egg whites. And, both the butter and the amounts of sugar have been greatly reduced. The result is amazingly smooth, delicious, and qualifies as serious comfort food material.

5 ½      pounds large sweet potatoes or yams
2          tablespoons unsalted butter
3/4       cup 1% milk, warmed
3          egg whites
½         cup dark brown sugar, firmly packed
2          teaspoons grated orange rind
½         teaspoon grated nutmeg
salt to taste
Optional Topping: 2 cups mini marshmallows
1.         Bake, boil, or microwave the potatoes until soft.  Peel and place them in the bowl of an electric mixer.

2.         Preheat the oven to 350F.  Coat a large 2‑quart casserole or rectangular or oval baking dish with nonstick coating spray.

3.         Beat the cooked potatoes with the butter.  Add the warmed milk, egg whites, sugar, orange rind, nutmeg and salt and continue to beat until smooth.

4.         Pour the mixture into the prepared casserole and bake for 40 minutes.

5.         For an extra‑added treat with no added fat, top the casserole with mini marshmallow, and return it to the oven for 3-4 minutes, or until just golden, watching carefully to avoid burning.

6.         Serve hot.


  • A pinch of ground cinnamon and nutmeg can be added if desired.

Cook Notes:

  • The easiest method of preparation for this dish is in an electric mixer.  A food processor will over mix the potatoes, causing them to become gluey and pasty.
  • What we buy under the label “yams” are actually sweet potatoes, in two varieties; a dry‑fleshed yellow one with a pale brown outer skin, and a moist‑fleshed orange one with a reddish‑colored outer skin.  The latter variety is best suited for this recipe.


Do-Ahead Prep:

  • The sweet potatoes can be cooked, poured in the prepared casserole, and covered and refrigerated for 1-2 days before baking.  The cooked casserole can be also be cooked a few hours ahead and reheated in a microwave oven.

* Laurie Burrows Grad is a cookbook author, television chef, food journalist, and activist/fundraiser for the Alzheimer’s Association. Her cookbooks include Make It Easy in the Kitchen; Make It Easy Entertaining; Make It Easy, Make It Light; and Entertaining Light & Easy. On a personal note, she is the enthusiastic babysitter for her ten-year-old grandson Lucas and his six-year old sister, Georgia.