Inspiring healthier eating one dish at a time

Sweet Potato Soufflé

Are you a work-ahead type, or a procrastinator?  I’m definitely a work-ahead type.  I know some (family members) who might call me OCD.  Or Type A.  Or just plain annoying and crazy.  But I hate saving things till the last minute.  I don’t care how you do it, but I always need to be ahead of the game.

Of course that occasionally backfires, like when I start my Christmas shopping in early September, and by December I can’t remember what I’ve bought or where I’ve hidden it, so I end up spending twice what I would have had I just waited.

Or when I plan vacations a year in advance, and then I find really great airfare sales to someplace I’ve always wanted to go, but it’s too late because I’m all booked with non refundable airfares and I can’t afford to have two vacations.

And always when I high five myself for raking out all my gardens by early November and we have a wind storm that blows down the rest of the leaves as well as those from our neighbors the very next weekend.

OK sometimes it doesn’t pay to be super organized, but for holiday cooking, it always pays off. Who wants to be slicing and dicing and wiping down counters when you could be spending time with your friends and family?  Not me.  So for Thanksgiving I’ll be making my chopped cranberry relish by Monday, my desserts  by Tuesday, and this sweet potato soufflé by Wednesday (mostly).  That leaves the quick cooking mashed potatoes and veggie sides for Thursday.  Oh, and I bought the turkey pre-brined.

Did someone say you go girl?


Sweet Potato Soufflé|Craving Something Healthy


This sweet potato dish is lighter than traditional baked sweet potato casserole, because of the whipped egg whites.  It can be prepared the day ahead up to the egg white part.  Just take it out of the refrigerator ahead of time to come to room temperature, whip the reserved egg whites to stiff peaks 30 minutes before dinner, and fold them in and bake.  It’s traditionally spicy with the crunch of pecans, and the slight flavor of orange.

Sweet Potato Soufflé|Craving Something Healthy


Sweet Potato Soufflé

Yield: 8 servings

This may be prepared in advance up to adding the egg whites. Bring to room temperature before adding beaten egg whites.


  • 1 1/2 lbs sweet potatoes, peeled and cut into 1-inch pieces
  • 3 Tbs melted butter
  • 1/3 cup brown sugar (packed)
  • 1 tsp salt, divided
  • 1/8 tsp nutmeg
  • 1/4 tsp cinnamon
  • 2 egg yolks, beaten
  • 2 Tbs orange liqueur (like Cointreau)
  • 1/2 cup toasted pecans, chopped
  • 4 egg whites, beaten to stiff peaks


Preheat oven to 350 degrees

Boil sweet potatoes with 1/2 tsp salt, until tender. Drain well in a colander, and whip until completely smooth and pureed.

Combine potatoes, butter, brown sugar, remaining 1/2 tsp salt, nutmeg, cinnamon, egg yolks, orange liqueur, and pecans, and mix together well.

Gently fold in beaten egg whites.

Place mixture in a 2-quart baking dish.

Bake 30 minutes.


Nutrition Facts
Serving Size
Servings Per Container 8

Amount Per Serving
Calories 217 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 58mg 19%
Sodium 218mg 9%
Total Carbohydrate 30g 10%
Dietary Fiber 4g 16%
Sugars 14g
Protein 6g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


What’s your Thanksgiving dinner game plan?

Eat well!


Leave a Reply

Your email address will not be published. Required fields are marked *

Comment moderation is enabled. Your comment may take some time to appear.

Site Index
© 2013-2017 Anne Danahy and Craving Something Healthy. ALL RIGHTS RESERVED.
PureType theme from Elegant Themes