Forget bland “healthy” desserts. This Healthy Low-Sugar Sweet Potato Souffle tastes like a holiday hug but won’t hijack your blood sugar.

It’s silky, warm, lightly spiced, and topped with a golden crunch that doesn’t rely on cups of sugar to impress. You’ll get classic comfort with modern nutrition—because yes, you can actually have both.

Make it once, and your family will assume you hired a personal chef. Spoiler: you just used better ingredients.

What Makes This Irresistible

This souffle swaps the sugar bomb for natural sweetness from roasted sweet potatoes and a hint of maple—just enough to feel indulgent.

A fluffy, custard-like interior meets a crisp pecan-oat topping for texture that screams “seconds.” The spices are dialed in: cinnamon, ginger, and vanilla do the heavy lifting so you don’t need a sugar avalanche. And it’s weeknight-friendly: simple steps, approachable ingredients, chef-level results.

Healthy Low-Sugar Sweet Potato Souffle That Still Slaps

Recipe by Lori AndersonCourse: Dinner

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

220

kcal

Ingredients

For the souffle base:
2 pounds sweet potatoes (about 3–4 medium), roasted and mashed
3 large eggs, room temperature
1/3 cup unsweetened Greek yogurt or skyr
2 tablespoons unsalted butter or coconut oil, melted
3 tablespoons pure maple syrup (or 2 tbsp if you prefer extra low-sugar)
1 teaspoon pure vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon fine sea salt
Optional: 1/2 teaspoon orange zest for brightness
For the crunchy topping:
1/2 cup finely chopped pecans
1/3 cup old-fashioned rolled oats (or almond flour for grain-free)
1 tablespoon maple syrup
1 tablespoon melted butter or coconut oil
Pinch of cinnamon and salt

Directions

Roast the sweet potatoes: Preheat oven to 400°F (205°C). Pierce sweet potatoes, place on a lined sheet, and roast 45–60 minutes until very tender. Cool, peel, and mash until smooth. You’ll need about 3 cups mashed.
Lower the oven temp: Reduce to 350°F (175°C). Grease a 2–2.5 quart baking dish.
Blend the base: In a large bowl, whisk mashed sweet potatoes, yogurt, melted butter, maple, vanilla, spices, salt, and orange zest (if using). Taste and adjust spices.
Add eggs for lift: Whisk eggs in a separate bowl, then fold into the sweet potato mixture until just combined. Don’t overmix; we’re building gentle structure, not pancake batter.
Make the topping: In a small bowl, combine pecans, oats, maple, melted butter, cinnamon, and a pinch of salt until it forms a crumbly mixture.
Assemble: Pour the souffle base into the greased dish. Sprinkle the topping evenly over the surface.
Bake: Bake 35–40 minutes, until the center is set and slightly puffed and the topping is golden. A slight jiggle in the middle is fine; it will set as it cools.
Rest and serve: Let sit 10 minutes before serving. This short rest sets the custardy interior so slices hold their shape. Then, yes, dig in.

Why You’ll Feel Good Eating This

This souffle leans on the natural sweetness of sweet potatoes, which come packed with fiber and vitamin A—translation: flavor that works for you, not against you. The maple is intentionally minimal, so you get dessert vibes without a glucose roller coaster.

Protein from eggs and Greek yogurt helps with satiety and balance. It’s a win for your taste buds and your energy levels—FYI, the post-meal nap is optional now.

Nutrition Stats

Approximate per serving (1/8 of recipe):

Calories: ~220
Protein: 7–8g
Carbs: 27–30g (with 3 tbsp maple)
Fiber: 4–5g
Sugars: ~8–10g (mostly from sweet potatoes and a little maple)
Fat: 9–11g
Vitamin A: >200% DV (sweet potatoes for the win)
Potassium: ~400–500 mg
Sodium: ~180 mg

Numbers will vary based on exact brands and whether you tweak the topping.

But overall: nutrient-dense, lower sugar, and satisfyingly balanced.

Tips to Prevent Errors

Use truly soft sweet potatoes: If they’re under-roasted, you’ll get lumps and a dense texture. Roast until a knife slides in like butter.
Don’t skip the salt: A tiny bit amplifies sweetness and spice.
Bland is not the vibe.
Cool the butter: If the butter is piping hot, it can scramble eggs. Let it be warm, not sizzling.
Watch the bake time: Overbaking kills the custardy feel.
Pull it when the center has a gentle wobble.
Balance the sweetness: Taste the base pre-bake. If your sweet potatoes are super sweet, you may reduce maple to 2 tablespoons.
Room-temp eggs: They incorporate better and help you get that airy texture.

Recipe Variations

Grain-free: Swap oats for almond flour in the topping.
Dairy-free: Use coconut yogurt and coconut oil; still creamy, still epic.
Protein boost: Stir 1–2 tablespoons unflavored collagen into the base.
Invisible, but effective.
Spice remix: Add cardamom or pumpkin spice for a different aromatic profile.
Crunch swap: Use walnuts or hazelnuts if pecans aren’t your thing.
Extra-low sugar: Replace maple with 1–2 teaspoons monk fruit syrup or allulose syrup. Taste and adjust.
Citrus glow-up: Increase orange zest to 1 teaspoon and add a splash of fresh juice.

FAQ

Can I use canned sweet potatoes?

Yes, but choose unsweetened canned sweet potato puree.

Drain any excess liquid and measure about 3 cups. The flavor won’t be as deep as roasted, but it’s fast and still tasty.

Do I need a mixer?

Nope.

A sturdy whisk or spatula works. A mixer is fine if you prefer, but don’t overbeat once the eggs go in.

How do I make it more dessert-forward without tons of sugar?

Add a teaspoon of vanilla and a touch more cinnamon, then serve with a dollop of Greek yogurt lightly sweetened with maple.

You’ll get “dessert energy” without a sugar pile-on.

Can I bake this in individual ramekins?

Absolutely. Fill 6–8 buttered ramekins, top, and bake 20–25 minutes.

They’re cute, portion-controlled, and reheat beautifully.

How do I keep the topping crunchy?

Let the souffle rest uncovered for 10 minutes after baking. For reheating, use the oven rather than the microwave to revive the crunch.

IMO, a quick 2–3 minute broil at the end works wonders—just watch closely.

Is this diabetic-friendly?

It’s lower in added sugar and higher in fiber and protein compared to traditional versions. That said, individual needs vary—check carbs per serving and adjust maple or portion size as needed.

Always consult your care plan.

Final Thoughts

This Healthy Low-Sugar Sweet Potato Souffle proves you don’t need a sugar flood to make something craveable. It’s comfort food with a conscience: fluffy, spiced, and satisfying without the crash.

Serve it at holidays, weeknights, or whenever you want applause with dinner. And if someone asks for the recipe?

Tell them it’s simple: quality ingredients, smart swaps, and a little kitchen swagger.

Healthy Low-Sugar Sweet Potato Souffle That Still Slaps

What Makes This Irresistible