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Sweet potato casserole cups with all the flavor and less sugar is the perfect make ahead diabetes friendly side dish. Bake in muffin cups for easy portion control.
This recipe originally posted December 2018 and updated with all new photos, step by step instructions and expert tips.
Sweet potato casserole is a Thanksgiving side-dish that can contain many extra carbs. In order to bring carbs back into line, I made these cups without any added sugar.
The addition of a little extra cinnamon really brings out the natural flavor of the sweet potatoes. Be sure to make these in muffin liners to help make cleanup easier.
Can diabetics eat sweet potatoes?
Sweet potatoes contain vitamins and minerals and also contain carbohydrate, so be sure to use portion control to keep your carb intake in check. A ½ cup serving of plain sweet potatoes usually contains 15 gm carb.
What is sweet potato casserole?
Sweet potato casserole is a combination of eggs, sugar, vanilla and spices mixed with sweet potatoes. Usually has a topping of brown sugar, butter and pecans. A serving may contain 40gm carb or more. This version keeps all the flavors with less calories and carbs.
Looking for more sweet potato ideas? Check out these recipes!
Sweet Potato Breakfast Casserole Cups
Skillet Sweet Potatoes
Sweet Potato Tot Breakfast Casserole
Sweet Potato Hash
Sweet Potato Cheesecake Cups
Why this recipe works:
- Usesfresh sweet potatoes for delicious flavor.
- Extra cinnamon to bring out flavor with less sugar.
- Brown sugar substitute used in place of regular brown sugar.
- A crunchy topping is added to offset the soft moist sweet potatoes.
- Cooked in a muffin tin for portion control.
The main ingredients:
- Sweet potatoes- use fresh if available otherwise choose canned with no added sugar.
- Cinnamon- check the date of your cinnamon for freshness.
- Topping ingredients include ground flaxseed and coconut for crunch.
- Pecans are used in the topping but may be substituted with walnuts if desired.
How to make this recipe:
- Begin by boiling the sweet potatoes in a pan of water until fully cooked. (Photo 1)
- Mash sweet potatoes and add ingredients. Stir well. (Photo 2)
- Prepare topping by mixing ingredients. (Photo 3)
- Fill muffin cups with sweet potato casserole then sprinkle with topping. (Photo 4)
- Photo 1
- Photo 2
- Photo 4
- Photo 3
Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar
- Try to use smaller size sweet potatoes if available. They will cook quicker. If using small sweet potatoes, you may need 3-4.
- Use a fork or a potato masher to break up the sweet potatoes. You may also use a mixer if desired.
- Use pecans or walnuts either will work in the topping recipe.
Frequently asked questions
- How many carbs in this recipe? These sweet potato casserole cups contain approx 25 carbs/serving ( 1 muffin)
- How to store leftovers? Cover leftovers and store in refrigerator up to 3 days. Re-heat in microwave or oven.
- Can this be frozen? Yes. Allow to thaw then heat in oven or microwave.
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Recipe
Sweet Potato Casserole Cups - Reduced Sugar
Sweet potato casserole with all the flavor and less sugar makes a great make ahead diabetes friendly side dish. Bake in muffin cups for easy portion control.
4.62 from 13 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 10 minutes minutes
Cook Time: 50 minutes minutes
Total Time: 1 hour hour
Servings: 9
Calories: 196kcal
Author: Easyhealth Living
Ingredients
- 28 oz sweet potatoes approx 3-4 medium
- 2 Tablespoons butter melted
- ⅛ teaspoon salt
- ½ teaspoon baking powder
- ¼ cup brown sugar substitute
- 1 egg slightly beaten
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ⅛ teaspoon nutmeg
- Topping:
- 1 Tablespoon ground flaxseed
- 3 Tablespoons chopped pecans
- 2 Tablespoons unsweetened coconut
- 1 teaspoon vanilla
- 2 Tablespoons butter softened
- 1 Tablespoon brown sugar substitute
Instructions
Preheat oven to 350 degrees F.
Wash and lightly scrub sweet potatoes, then cut in half if potatoes are large.
Place potatoes in a medium size pot and cover with water. Bring to a boil then lower heat to simmer 25-30 minutes or until soft when pierced with a fork.
Drain sweet potatoes, cool, then peel and remove skin. Place in a large bowl and mash.
Add all remaining ingredients (except topping ingredients) and stir well.
Line a muffin tin with 9 muffin liners and spray with non-stick spray.
Divide batter evenly between liners (about ½ cup in each).
Combine topping ingredients and sprinkle evenly between muffin cups.
Bake for 20-25 minutes or until set and lightly browned. (May cover with foil if topping browns too quickly.)
Notes
Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar
- Try to use smaller size sweet potatoes if available. They will cook quicker. If using small sweet potatoes, you may need 3-4.
- Use a fork or a potato masher to break up the sweet potatoes. You may also use a mixer if desired.
- Use pecans or walnuts either will work in the topping recipe.
Nutrition Facts
Sweet Potato Casserole Cups - Reduced Sugar
Amount per Serving
Calories
196
Calories from Fat 81
% Daily Value*
Fat
9
g
14
%
Saturated Fat
4
g
20
%
Cholesterol
32
mg
11
%
Sodium
133
mg
6
%
Carbohydrates
25
g
8
%
Fiber
3
g
12
%
Sugar
10
g
11
%
Protein
3
g
6
%
Vitamin A
12695
IU
254
%
Vitamin C
2
mg
2
%
Calcium
45
mg
5
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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More Diabetes Diet
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- Low Carb Breakfast Without Eggs
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Reader Interactions
Comments
Curt
do you have info on making these tots?
Reply
Charlotte
Hi Curt,
Whenever I need sweet potato tots for a recipe, I usually buy frozen. Hope that helps. Thanks for visiting Easyhealth Living!Reply
JEM
I’m in the process of making these now. I just have a suggestion for one small tweak to the instructions: step number three, second sentence should say, BRING TO A BOIL, THEN simmer 25-30 minutes... My husband gets on my case for tweaking recipes before I’ve even tried them as written, so I was being careful to follow these directions to the letter. After 30 minutes on simmer without first boiling the water, my potatoes were still rock hard.
Reply
Charlotte
Sorry that wasn't clear! Thanks for the suggestion. I have updated the recipe with instructions to boil first, then simmer.
Reply
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