Clean Eats: Sweet Potato Soufflé

The holiday season is officially in full swing, and Thanksgiving – with all of its tempting treats – is less than a week away! Luckily, my sweet friend (pun intended ;)) and favorite food blogger, Erika Peterson – Clean Simple Foodie, has whipped up the most amazing and clean version of Sweet Potato Soufflé that will keep your stomach happy and your diet on track! If there is one Thanksgiving treat I can’t say “no” to, it’s yummy, gooey sweet potatoes…delicious and nutritious too! This lighter version is so spot-on, you’d never guess it’s healthy! Another amazing job, my friend! 


by Erika Peterson, Clean Simple Foodie

My sister brings this killer Sweet Potato Soufflé to Thanksgiving dinner every year. Of all the Thanksgiving side dishes out there, this one tops the charts!! Naturally, I had to come up with a “clean eating” version of this indulgent dish, and do you want to know a secret? I cannot tell the difference between the two… it’s that good!! Bring this side dish to your Thanksgiving feast and impress your family and friends with its sugar-free goodness! Enjoy!!

Sweet Potato Soufflé

What you’ll need:

3 medium sized sweet potatoes
2 whole eggs
3 egg whites
1/3 cup unsweetened almond milk
2 tbsp applesauce
1/3 cup honey
2 tbsp coconut oil, melted
1/2 tsp pure vanilla extract
1 apple, thinly sliced

Pecan/oat crumble topping:

1 cup chopped pecans
3/4 cup oat flour or oats
2 tbsp softened butter
1/3 cup honey or agave
Dash cinnamon
Pinch of salt

What you’ll do:

1. Preheat oven to 350 degrees.
2. Peel, chop, and boil sweet potatoes for 30 minutes.
3. Place boiled potatoes in a large bowl and mash up (should make about 3 cups). Add whole eggs, egg whites, almond milk, applesauce, honey, melted coconut oil, and vanilla. Mix well.
4. Pour mixture into a greased 9×13 pan and layer thinly sliced apples on top. Mix together pecans, oat flour or oats, softened butter, honey, cinnamon, and salt. Sprinkle on top of apple slices.
5. Bake 35-40 minutes. Makes 15 squares. Serve Warm.

What’s in it:

Each square has 178 calories, 10g fat, 16g carbs, 3g protein. Recipe yields 15 squares/servings.

About Erika:

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees, and of course, anything that involves clean food (lots of it)! AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor, and Clean. Simple. Foodie. If you need me, I’ll be in the kitchen!


Want to connect with Erika? Find and follow Erika here:



  1. Ellyn - November 18, 2017

    Lena, this sounds amazing and exactly what I was looking for as I wanted to pair sweet potatoes with apples. However, I try to limit the added sweeteners, including honey in our food and 1/3 cup in both the potatoes seems like a lot. Have you tried using less or using maple syrup, but again, not as much? Thanks so much!

  2. dan - March 27, 2017

    Is there a chart you can recommend that gives example of Carbs and proteins.

  3. Lena - November 22, 2015

    Is this ok for diabetics?

    • Team Powell - November 23, 2015

      Hi Lena: Since each person’s form of diabetes and diabetes diet can be a bit different, you might want to chat with your healthcare team and/or registered dietician to make sure. 🙂

  4. Keri - August 30, 2015

    Curious what is the use for the sliced apples on top? Texture or pairs nicely with the sweet potato? That doesn’t sound appealing to me

    • Team Powell - August 30, 2015

      Hi Keri: The apples add even more deliciousness to the recipe. If you want, you can always omit them, and it should turn out fine. Enjoy!

  5. Vicki Jones - December 5, 2014

    What is the sugar content per portion?

  6. Heather - December 3, 2014

    I made this for thanksgiving, it was a huge hit (even for the non-sweet potato likers). Thanks!

  7. Leigh - November 29, 2014

    This was super delicious! My family and I made this for Thanksgiving instead of our regular candied yams. A huge hit!! Thank you for sharing this!

  8. Stuart - November 23, 2014

    I just made a batch and I have to say its quite delicious, however next time I may add a little more cinnamon for my taste.

  9. Kendra - November 21, 2014

    This looks so good!! Now only if I can convince my husband to eat it….

  10. Kelly Valdez - November 21, 2014

    Sounds delicious,… can you please tell me where to find coconut oil? Can’t wait to try!

  11. Savanna Bassett - November 21, 2014

    There is no applesauce in the list of ingredients, it is just in the directions… how much applesauce do you add?

    • Team Powell - November 21, 2014

      Oh my. Let me check into that and we’ll get the recipe corrected. Thank you!

  12. Katie - November 21, 2014

    Do you know by chance how much applesauce to add to recipe?? Thank you!

    • Team Powell - November 21, 2014

      Oooops…we’re getting that info and will add it to the recipe. Thank you!

  13. Tiffany - November 21, 2014

    In the directions it says applesauce but I don’t see that in the list of ingredients so how much needs to be added or is that a typo?

    • Team Powell - November 21, 2014

      Oooops…we’re working on getting that info and will add it to the recipe. Thank you!

  14. tre - November 21, 2014

    It says in the directions to mix in applesauce but it’s not listed in the ingredients. How much applesauce do you add?

    • Team Powell - November 21, 2014

      Oooops…we’re working on getting that info and will add it to the recipe. Thank you!

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