Southern Lights Sweet Potato Souffle
A hearty sweet potato souffle with ginger and citrus zest, offering warm, comforting flavors perfect for family dinners or holiday gatherings. Light, flavorful, and satisfying.
Ingredients
- 4 lb. sweet potatoes, cooked and peeled ⓘ
- 1/4 c. unsalted stick margarine, melted ⓘ
- 3/4 c. liquid egg substitute ⓘ
- 1/2 c. sugar or honey ⓘ
- 1/4 c. undiluted orange juice concentrate ⓘ
- 1/2 c. nonfat milk ⓘ
- 1 Tbsp. grated fresh ginger ⓘ
- 1/4 c. chopped pecans ⓘ
- 1 1/2 Tbsp. grated fresh lemon rind ⓘ
- 1 1/2 Tbsp. grated fresh orange rind ⓘ
- pinch of salt
- 6 egg whites ⓘ
Instructions
- In a mixing bowl, mash the cooked and peeled sweet potatoes.
- Beat with an electric mixer until all lumps are removed.
- Beat in the melted margarine.
- Beat in the liquid egg substitute until the mixture is smooth, about 5 minutes.
- Stir in sugar or honey, orange juice concentrate, nonfat milk, grated ginger, chopped pecans, grated lemon rind, grated orange rind, and a pinch of salt.
- In a metal or glass bowl, beat the egg whites until stiff peaks form.
- Gently fold the beaten egg whites into the sweet potato mixture.
- Pour the batter into a 2-quart souffle dish or casserole sprayed with nonstick vegetable coating.
- Bake at 400°F (200°C) for 40 to 45 minutes, until a skewer inserted in the center comes out clean.
- Note that the souffle will not puff up like a dessert souffle.
Tips & Substitutions
To achieve a smooth texture, ensure the sweet potatoes are well-mashed before incorporating other ingredients. If you don't have liquid egg substitute, you can use 3/4 cup of regular eggs instead. For added flavor, consider using maple syrup instead of sugar or honey. This souffle can also be made ahead of time and refrigerated before baking.
Serving Suggestions
This sweet potato souffle makes a delightful side dish for holiday meals or family gatherings. It pairs beautifully with roasted meats or a fresh salad. For a complete meal, serve alongside classic American recipes like Baked Zucchini Pie or Donkey Tails for a comforting, hearty spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the souffle in a preheated oven at 350°F (175°C) for about 15-20 minutes until warmed through. Avoid microwaving, as it may affect the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Southern Lights Sweet Potato Souffle contains roughly 431 calories, with 16g protein, 69g carbohydrates, and 14g fat. It is an excellent source of vitamin C (124% of the Daily Value), dietary fiber (43% of the Daily Value), and protein (32% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 1413mg per serving (61% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh sweet potatoes instead of canned?
Absolutely! Fresh sweet potatoes work well in this recipe. Just ensure you cook and peel them first. This will provide a fresher taste and better texture for the souffle. You can roast or boil them until tender before mashing.
Can I make this souffle in advance?
Yes, you can prepare the mixture a day ahead and store it in the refrigerator. Just fold in the egg whites right before baking to maintain the souffle's light texture. This makes it convenient for holiday meals or gatherings.
What can I substitute for pecans?
If you're looking for a nut-free option, you can skip the pecans altogether or use sunflower seeds for a similar crunch. If you prefer other nuts, walnuts or almonds are great alternatives that will complement the sweet potato flavor nicely.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).