These Healthy Scalloped Sweet Potatoes are just 137 calories, and packed with flavor thanks to the cheddar and sage.
I have made it both regular, and vegan + gluten free and have supplied you with those modifications should you need them.
Thanksgiving is my favorite holiday, because I love to cook. So I often make both traditional scalloped potatoes and these scalloped sweet potatoes. Just in case you want to do the same, I have supplied you with the traditional version below as well.
Healthy Scalloped Sweet Potatoes
To make your holiday prep easier, I have included these sections and links. You can easily jump around and get to the sections you’re looking for with the help of these links.
What You’ll Find in this Article:
Ingredients in Low Calorie Scalloped Sweet Potatoes
In the “Tips and Swaps” section I have included some vegan and gluten-free modifications.
So be sure to see those if these ingredients don’t work for you or your holiday guests.
Shopping List for Low Calorie Scalloped Sweet Potatoes:
- Sweet potatoes
- Olive oil spray
- Butter
- Onion
- Garlic
- All-purpose flour (or gluten-free)
- Salt and pepper
- Unsweetened almond milk (or your preferred milk)
- Sharp cheddar cheese
- Fresh sage
How to Make Healthy Scalloped Sweet Potatoes
This easy sweet potato recipe is packed with flavor and perfectly savory and delicious.
I do recommend using parchment paper when baking the potato rounds. This helps keep the potatoes from sticking to the baking sheet, plus it makes clean up much easier.
How to Make Low Calorie Scalloped Sweet Potato Casserole:
- Preheat the oven to 425 degrees. Line 2 baking sheets with parchment paper. And spray a 9×13 baking dish with olive oil.
- Add the sweet potato rounds to the prepared baking sheets, spray with olive oil.
- Bake the sweet potato rounds for 20 minutes. Then remove from oven and let cool.
- Meanwhile, add the butter to a large sauce pan and melt over medium heat.
- Add in the onion and cook, stirring often, until softened (about 5 minutes). Add in the garlic and cook for an additional 1 minute.
- Next, add in the flour, salt and pepper and mix together. Cook for 2 minutes, until the flour smell dissipates, then add in the milk and whisk to remove any lumps.
- Increase the heat to medium high and cook, stirring often, until the sauce thickens (about 5 minutes). Then remove from heat and mix in 1/2 of the cheese.
- To assemble: Add 1 layer of the potatoes to the prepared baking dish. Spoon over 1/4 of the sauce. Add another layer of sweet potatoes and sauce, and so on until all of the potatoes and sauce are in the baking dish. Cover with remaining cheese, and spray lightly with olive oil.
- Add the baking dish back to the hot oven and bake for 10 minutes, then broil on low (watch closely so it doesn’t burn) for 2-5 minutes until golden brown and bubbling.
- Remove from the oven and sprinkle over the sage, and let stand 10 minutes to help it hold together.
Healthy Tips and Swaps
It’s easy to make this recipe both vegan and gluten free!
Vegan Modifications:
- Swap out the butter for either vegan butter, or olive oil
- Use Vegan Cheddar Shreds in place of the cheese
Gluten Free Modifications:
- Swap out the flour for gluten-free 1:1 (one to one) flour
Healthy Scalloped Sweet Potatoes Recipe
I love this sweet potato dish, but if you want to make a traditional scalloped potatoes recipe, or more healthy holiday recipes. These will help you out… I have also included more low calorie holiday recipes in the “What to Read Next” section below.
More Healthy Holiday Recipes:
Low Calorie Scalloped Sweet Potatoes
Equipment
Ingredients
- 2 ½ pounds sweet potatoes peeled and cut into 1/4-inch slices
- Olive oil spray
- 2 tablespoons butter
- 1 onion minced
- 2 garlic cloves minced
- 2 tablespoons all-purpose flour or gluten-free
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 ½ cups unsweetened almond milk or your preferred milk
- 1 cup shredded sharp cheddar cheese divided
- 2 teaspoons chopped fresh sage
Instructions
- Preheat the oven to 425 degrees. Line 2 baking sheets with parchment paper. And spray a 9×13 baking dish with olive oil.
- Add the sweet potato rounds to the prepared baking sheets, spray with olive oil.
- Bake the sweet potato rounds for 20 minutes. Then remove from oven and let cool.
- Meanwhile, add the butter to a large sauce pan and melt over medium heat.
- Add in the onion and cook, stirring often, until softened (about 5 minutes). Add in the garlic and cook for an additional 1 minute.
- Next, add in the flour, salt and pepper and mix together. Cook for 2 minutes, until the flour smell dissipates, then add in the milk and whisk to remove any lumps.
- Increase the heat to medium high and cook, stirring often, until the sauce thickens (about 5 minutes). Then remove from heat and mix in 1/2 of the cheese.
- To assemble: Add 1 layer of the potatoes to the prepared baking dish. Spoon over 1/4 of the sauce. Add another layer of sweet potatoes and sauce, and so on until all of the potatoes and sauce are in the baking dish. Cover with remaining cheese, and spray lightly with olive oil.
- Add the baking dish back to the hot oven and bake for 10 minutes, then broil on low (watch closely so it doesn’t burn) for 2-5 minutes until golden brown and bubbling.
- Remove from the oven and sprinkle over the sage, and let stand 10 minutes to help it hold together.
Nutrition
Nutrition and Calories in Scalloped Sweet Potato
This nutrition label is based off the recipe above, using almond milk and regular cheddar cheese. I did this to make this nutrition label work for everyone. If you want to cut the sodium, feel free to omit the salt (the cheese will have enough “bite”) and look above for vegan and gluten free modifications. The serving size is 1/2 cup.
Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
What to Read Next:
Lose Weight By Eating Cookbooks
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Article History:
- Originally written and published November 15, 2022 by Audrey Johns
- Updated on June 8, 2023 by Audrey Johns
- Updated on September 14, 2023 by Audrey Johns
