Hearty and Wholesome Thanksgiving Recipes: Pass the Casserole, Please

by Kristen Carlucci on November 26, 2009

in General

Interested in what is on the Simply Savor menu this Turkey Day?  Over the years I’ve accumulated a ton of Thanksgiving recipes, and am so excited to share some of my favorites with all of you!

Whether you’re cooking a meal for a family of 3, 40, or just bringing an appetizer to a party, here are some healthy and delicious options to save you calories and fat without losing flavor this holiday season.

Stay tuned because every day until Thanksgiving, I’ll be posting wholesome, new recipes for you to enjoy

 Praline Sweet Potato Cassarole from Reader’s Digest (Diabetes-Friendly)


40 Minutes to Prepare and Cook


1 cup yams, cooked and mashed

6 Splenda packets

1 egg white

1/2 teaspoon vanilla extract Topping:

2 tsp. packed brown sugar

2 Splenda packets

1 tbp. chopped pecans

1/2 tbp. all-purpose flour

1/2 tbp. whole wheat flour

1/2 tbp. unsweetened applesauce Butter-flavored cooking spray


Step 1:  Preheat the oven to 350°F. Lightly grease (or spray with cooking spray) a baking dish.

Step 2: Combine the sweet potatoes, Splenda, egg white, and vanilla in a blender and process until smooth. Spoon into the baking dish.

Step 3: Stir together the brown sugar, Splenda, pecans, flours, and applesauce in a medium bowl. Lightly sprinkle over the sweet potato mixture.

Step 4: Spray the top with butter-flavored spray and bake until lightly browned, about 30 minutes.

Serves 3

Calories per serving: 102  Fat: 1.8g  Carbs:19.5g  Fiber: 2.2g  Protein: 2.5g


Green Bean Casserole



2 9-oz. packages frozen French cut green beans, thawed

3/4 cup chopped mushrooms

1 10.75-oz. can condensed Campbell’s Healthy Request (or generic version) cream of mushroom soup

3/4 cup non-fat milk

3/4 cup French fried onions

Black pepper to taste

Step 1:  Preheat oven to 350.

 Step 2:  Combine all ingredients except half of the French fried onions in a 9 x 13 baking dish.

Step 3:  Bake for 30 minutes or until hot. Stir, top with the remaining French fried onions and bake an additional 5 minutes or until onions are golden brown.

Serves: 6

Calories per serving: 114  Fat: 4.5g  Carbs: 13g  Fiber: 3g  Protein: 3g


HungryGirl’s I Can’t Believe It’s Not Sweet Potato (or Butternut Squash) Casserole



1 large butternut squash or sweet potato (large enough to yield 2 cups mashed flesh)

1/2 cup Egg Beaters; Original

1/3 cup light vanilla soymilk

1/3 cup sugar-free maple syrup

1 tsp. cinnamon

1/4 cup Splenda; Granular

1 tsp. vanilla extract

2/3 cup miniature marshmallows


Step 1: Preheat oven to 350 degrees.

Step 2: Peel squash and cut into large chunks (removing seeds).

Step3: Fill a large, microwave-safe dish with a half an inch of water.

Step 4: Place squash into dish and cover with plastic wrap.

Step 15: Microwave for approximately 8 minutes (and drain).

Step 6: Squash should be tender enough to mash, but not fully cooked.

Step 7: With a potato masher, food processor or fork, mash squash.

Step 8: Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish.

Step 9: Add all ingredients except for marshmallows.

Step 10: Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy.

Step 11: Allow to cook for 45 – 50 minutes.  Remove from oven, and disperse marshmallows over top of pie.

Step 12: Return to oven for 5 minutes, until marshmallows begin to brown.  Allow to cool.

Serves 4

Serving Size: 1/4 recipe; approx. 2/3 cup Calories: 110 Fat: <0.5g Carbs: 25g Fiber: 1.5g Sugars: 7.5g Protein: 5g


Last Thanksgiving recipe series coming up…my favorite…desserts

{ 2 comments… read them below or add one }

Pam August 25, 2013 at 4:23 pm

I LOVE the casserole recipes! I’m going to put those on my list for Christmas dinner. Thanks for sharing Kristen! 🙂


Jenny August 25, 2013 at 4:22 pm

dare I say that casserole is your best recipe yet?!?! it sounds phenomenal!

can’t wait for DESSERTS 🙂 !!!


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