Glazed Sweet Potatoes – Healthy Option

Our glazed sweet potatoes are little bites of heaven–tender, sweet, and just like Bubbie used to make. Serve them anytime–don’t wait for Thanksgiving!

The Backstory: What’s Thanksgiving dinner without luscious sweet potatoes? I couldn’t agree with you more. The problem is, that by the time many sweet potato casseroles and other side dishes reach your table, they’ve been loaded down with thousands of calories from maple syrup, sticks of butter, and cups of sugar. I’m not saying your sweet potatoes shouldn’t be sweet–of course they should be–but there’s a way to have your sweet potatoes and not overdo it in the process. More of the Backstory after the recipe

Glazed Sweet Potatoes - Healthy Option

Fall's favorite side dish gets a healthy makeover but doesn't lose an ounce of flavor with this delicious brown sugar glaze. Perfect for Thanksgiving or other holiday meals.
Course Sides
Cuisine Jewish
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings


  • 2 pounds raw sweet potatoes, peeled and cut into chunks (approximately 5-6 cups)
  • 1-1 1/2 tbsp. canola oil
  • 1/3 cup brown sugar
  • 1/4 cup water


  1. Place potatoes onto a non-stick baking pan (or one sprayed with non-stick spray). Toss with oil.
  2. Mix brown sugar and water until blended, pour over potatoes and toss.
  3. Bake at 400 degrees for 20-30 minutes or until potatoes are tender.

Recipe Notes


Nutrition Information Per Serving
Calories:  130
Total Fat: 3g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Protein: 1g
Carbohydrates: 25g
Sodium: 30mg
Fiber: 3g

…The Backstory continues: This recipe is deliciously sweet, decadent, and good for you. I’ve given you the best of both worlds by allowing the natural sweetness of the sweet potatoes come through with a delicious brown sugar glaze that gives you the extra layer of goodness you’re looking for.Book cover image

You can find this recipe and many more in my latest cookbook, Healthy Meals for Your Busy Life. In my new book, I’ve created a collection of delicious and satisfying meals from Beef Brisket with Gravy to Baked Apples–that you can prepare in 30 minutes or less. I know you’ll love them and that they’ll leave you feeling full, satisfied, and happy that you’ve made healthful choices that don’t sacrifice on taste!


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Franceen Friefeld, RD., LD., P.H.Ec.

Franceen Friefeld, RD., LD., P.H.Ec.

Franceen is one of country's leading voices in nutrition and health with 30 + years of experience as a senior food management executive, author, speaker, and TV host. Fran's followers adore her because she believes you should be able to have your kugel and not feel guilty about it. Her recipes, humor, and realistic approach to enjoying food and cutting through the hype of fad diets and quick fixes are what make her approach to a balanced lifestyle loved by so many.
Franceen Friefeld, RD., LD., P.H.Ec.

Latest posts by Franceen Friefeld, RD., LD., P.H.Ec. (see all)

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