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I was looking at the huge bag of sweet potatoes in my pantry the other day and it occurred to me that I should know how to make some kind of yummy mashed up sweet potato dish. This breakfast casserole is adapted from this recipe at oh she glows, to remove the sugar and flour of course. Who needs it? The apples and the bananas give this plenty of sweetness, and the nuts and spices give it festive flavors and delicious crunch. The yogurt brings it all together. Enjoy!

This recipe is easily made for weight loss or maintenance. See maintenance notes below. For weight loss, there is only half of a fruit serving here, so you’ll need to supplement with a little extra fruit on the side.

If you want to eat this for lunch or dinner on maintenance, it could also be eaten as a side. Complete the meal with a side of green beans, roasted root veggies, roasted carrots, cauliflower stuffing, garlic & herb roasted mushrooms, or a lovely salad! If you want to incorporate a fat serving, you could add some butter or coconut oil into the topping.

Sweet Potato Breakfast Casserole w/ Apple Pecan Topping

  • Servings: Makes 6 Servings
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Each Serving Contains:

  • 1 Grain Serving
  • 1 Protein Serving
  • 1/2 Fruit Serving

Ingredients

Grain Serving 

  • 2 oz (or 1/2 cup) rolled oats (for casserole) (2 grain servings)
  • 8 oz cooked sweet potato peeled and mashed, (about 10 oz raw, about 2 small potatoes or 1 large potato) (2 grain servings)
  • 2 oz (or 1/2 cup) rolled oats (for topping) (2 grain servings)

Protein Serving 

  • 16 oz (2 cups) soy milk (or milk of choice) (2 proteins)
  • 4 oz chopped pecans, walnuts, or hazelnuts (for topping)  (2 proteins)
  • Add 2 and 5/8 oz of yogurt on top of each portion. (1/3 protein, completes the rest of the protein)

Fruit Serving (Total: 3 fruit servings)

  • 1 ripe large banana (for casserole)
  • 12 oz diced honey crisp apple (about 2 apples) (for topping)

Condiments & Spices

  • 1-2 tsp vanilla extract
  • 1 tsp ground cinnamon + more for topping
  • 1/8th tsp nutmeg + more for topping
  • 1/4 tsp salt
  • 1/4 oz (1 tbsp) chia seeds (I decided not to count these as they are only 1 tablespoon divided into 6 servings. I you want to count them, 1 tablespoon equals 1/8 of a protein serving. If you omit them, you may have to reduce the milk)

Maintenance Modifications

  • Grain Additions: Eat 1/4 of this casserole for a breakfast portion instead of 1/6 which will work out to 1.5 grain servings.
  • Protein Additions: Increase the total nuts in the casserole to 8 oz. That bumps the protein up to 1.5 protein servings in 1/4 of the casserole, and then you can add half of a protein serving (4 oz) of yogurt or milk to garnish each serving.
  • Fruit Additions: Bump the apple up to 18 oz of apple. That way a serving of this casserole contains a complete fruit serving.

Directions

  1. Bring a medium sized pot of water to a boil. Throw the sweet potatoes in whole, cover, and cook for about 10 minutes, until soft and fork-tender.
  2. Drain and set aside.
  3. Rinse the pot and then add the 2 oz oats, 16 oz milk, and 1/4 oz chia seeds. Whisk well so that the chia seeds don’t form clumps, and bring to a boil.
  4. Reduce heat to low-medium and cook for about 5 minutes, stirring frequently.
  5. Using a fork, slide the skins off and weigh out 8 oz of sweet potato. With a potato masher or large spoon, mash in the cooked sweet potato and the banana into the pot. Leave some chunks for texture. Now stir in the cinnamon, nutmeg, vanilla, and salt. Cook on low for another few minutes.
  6. Make the topping by tossing together the nuts, remaining 2 oz of oats, more cinnamon and nutmeg.
  7. Finely dice the apples and coat with lemon juice to prevent browning, if desired.
  8. Transfer the sweet potato mixture to a casserole dish, spread evenly.
  9. On top of the sweet potato, spread out the apples in an even layer.
  10. On top of the apples, sprinkle the pecan topping.
  11. Bake, uncovered, for 30 minutes, at 350 degrees.
  12. Remove from oven and cut into 6 servings for weight loss and 4 servings for maintenance.

Recipe Notes

  • You can reheat this by mixing in a bit of milk (or water) and heating in the microwave. However, it is also very good cold, straight from the fridge with a splash of milk!
  • You can easily make this dish head of time in one of two ways:
    1. Bake the dish completely, let cool and store, loosely covered in plastic wrap, in the fridge. Then reheat at 300 degrees until warmed through.
    2. Make the sweet potato mixture and do not add toppings. Place it in your baking dish tightly covered in the refrigerator until you are ready to serve. Then add topping and bake according to the instructions.

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