Description
This healthy sweet potato soufflé is light, fluffy, and dairy-free, making it a perfect holiday side dish or comforting addition to any meal. Creamy coconut milk and whipped egg whites create a luscious texture, while warm spices and a touch of natural sweetener bring out the best in sweet potatoes.
Ingredients
- 2 lbs (about 4 medium) sweet potatoes, peeled and cubed
- 1/2 cup full-fat coconut milk
- 1/4 cup maple syrup or honey
- 3 large egg yolks
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg (optional)
- 1/4 teaspoon sea salt
- 3 large egg whites
- 1/4 teaspoon cream of tartar
- 1/3 cup chopped pecans or walnuts (optional, for topping)
- 1 tablespoon coconut sugar or brown sugar (optional, for topping)
Instructions
- Peel and cube the sweet potatoes. Place in a medium saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15-18 minutes until fork-tender. Drain well and let cool slightly (about 5 minutes).
- Transfer the warm sweet potatoes to a large mixing bowl. Mash until very smooth, or use a food processor for a silky base (about 2 cups mashed).
- Add coconut milk, maple syrup or honey, egg yolks, vanilla extract, cinnamon, nutmeg, and sea salt to the mashed sweet potatoes. Stir or blend until fully combined and smooth. Taste and adjust sweetness if desired.
- Preheat oven to 375°F (190°C). Lightly grease a 2-quart soufflé or baking dish.
- In a clean, dry bowl, add egg whites and cream of tartar. Whip with a hand mixer or stand mixer on medium-high until stiff peaks form (about 2-3 minutes).
- Add one-third of the whipped egg whites to the sweet potato mixture and stir gently to lighten the batter. Carefully fold in the remaining egg whites with a rubber spatula until just combined (do not overmix).
- Gently spoon the mixture into the prepared soufflé dish. Sprinkle with chopped pecans or walnuts and coconut sugar or brown sugar if using.
- Bake on the middle oven rack for 28-34 minutes, until puffed, golden, and just set in the center (it should jiggle slightly when nudged).
- Remove from oven and let sit for 5-10 minutes. Serve warm for best texture.
Notes
For best results, steam sweet potatoes instead of boiling to avoid excess moisture. Let coconut milk and eggs come to room temperature before mixing. Gently fold egg whites to keep the soufflé airy. Bake immediately after folding in egg whites for maximum rise. The soufflé will naturally deflate a bit as it cools—this is normal. For nut-free, omit the nut topping or use pumpkin seeds. Leftovers can be refrigerated for up to 3 days or frozen for up to 1 month.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Side Dish
- Cuisine: American
Nutrition
- Serving Size: 1/8 of soufflé (about 1/2 cup)
- Calories: 160
- Sugar: 10
- Sodium: 120
- Fat: 5
- Saturated Fat: 3
- Carbohydrates: 26
- Fiber: 3
- Protein: 3
Keywords: sweet potato soufflé, dairy-free, healthy holiday side, gluten-free, Thanksgiving, Christmas, coconut milk, easy, vegetarian