How To Make Maple Syrup-Glazed Sweet Potato Casserole

Slash the calories of this classic dish and welcome a new holiday favorite! Whipped egg whites are the secret!


Canned sweet potatoes in light syrup 40 Ounce , drained (1 can)
Pumpkin pie spice 1 1/4 Teaspoon , divided
Salt 1/4 Teaspoon
Vanilla extract 1 Teaspoon
Egg whites 2 Large
Unsalted pumpkin seeds 1/4 Cup (4 tbs) (pepitas)
Olive oil 1 Tablespoon
Maple syrup 2 Tablespoon
All purpose flour 2 Tablespoon
Cooking spray 1



Preheat oven to 400F.

Grease casserole dish with cooking spray.


In a large bowl, mash sweet potatoes.

Add pumpkin pie spice, salt, vanilla and mix well.

In an electric mixer, whip egg whites for 3-4 minutes or until firm peaks.

Fold in egg whites into sweet potato mixture.

Transfer the mixture into casserole dish.

In a bowl, combine pumpkin seeds, oil, maple syrup, flour and remaining pumpkin pie spice.

Spread mixture over contents of casserole dish.

Pop into oven and bake for 20-25 minutes.


Serve and enjoy!

Recipe Summary

Difficulty Level: Easy
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 232Calories from Fat 35

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g


Sodium 134 mg5.58%

Total Carbohydrates 46 g15.3%

Dietary Fiber 2 g8%

Sugars 30 g

Protein 3 g6%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet