Healthy eating is more challenging on Thanksgiving, the overeating holiday of the year. The average American consumes a whopping 4,500 calories to celebrate this holiday.

One of the major contributors is dessert. pumpkin pie is the Thanksgiving favorite. The typical piece of pumpkin pie contains about 320 calories or more.

Healthy Eating is Possible on Thanksgiving

Healthy eating is actually feasible on this food-centric holiday. You can still enjoy all of your favorites with some clever substitutions like those illustrated in this Sweet Potato Pie recipe.

A Healthy Eating Alternative to Pumpkin Pie

Try this recipe to make a lightened-up sweet potato pie recipe for Thanksgiving. While most desserts pack empty calories, this dessert is made with healthy sweet potatoes, which are high in beta-carotene and vitamin C.

This simple pie recipe is great for beginner bakers and for anyone who is super busy with all the holiday festivities. To make this quick and easy, use a store-bought frozen pie crust.

If you’ve never baked a sweet potato dessert, you’re missing out. The flavor is very similar to pumpkin, but the sweet potato pie has a little more texture from the fresh potatoes.

To save more calories go crust-less. For a crust-less version, spray a pie dish with baking spray, pour the sweet potato mixture into the dish, and bake as directed. Without the crust, it’s only 144 calories per slice.

Sweet Potato Pie Recipe

INGREDIENTS (10 servings)

  • 1-1/2 lbs sweet potatoes
  • 2 tbsp light butter, softened
  • 3/4 cup light brown sugar, not packed
  • 1/2 cup 1% milk
  • 2 large eggs
  • 1/2 tsp ground pumpkin pie spice
  • 1/2 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 1 9-inch unbaked pie crust


  1. Boil sweet potato whole in skin for 50 to 55 minutes, or until soft. Run cold water over the sweet potato, and remove the skin. Blend potatoes in a blender and pulse for about one minute to remove all fibers.
  2. Place sweet potatoes in a bowl. Add butter, and mix well. Using an electric mixer, mix in sugar, milk, eggs, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.
  3. Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean. Serve with cool whip and enjoy!

Like sweet potatoes and looking for a main dish that features them? Try this recipe for Roasted Chicken & Sweet Potatoes.


Calories: 208

Carbs: 38g

Protein: 3.5g

Fat: 6.5g

Fiber: 2g

Click here to add this recipe to your healthy eating plan for Thanksgiving.