This healthier version of the classic Sweet Potato Casserole is just as delicious, but lighter, lower in calories, and made without dairy or any artificial ingredients. Serve it as a side at Thanksgiving or your next cold-weather get-together with friends.
Why It Works
This healthy Sweet Potato Casserole is better for you than the traditional recipe because it’s made with real, whole foods and absolutely nothing artificial.
But the best part? It’s just as (if not more!) delicious, cozy, and comforting as the sweet potato casserole you grew up eating!
- It’s super yummy! The sweet potato filling is creamy and lightly sweet, and the crisp oat topping is the perfect finish, giving every bite a bit of texture and crunch. It will definitely please a crowd!
- It’s better for you! It’s made with only clean, real ingredients, and naturally sweetened with maple syrup!
- You can make it in advance! It’s easy to assemble this dish in advance, then cook just before you’re ready for your meal. That’s a big bonus during busy holidays!
Like my dairy-free mashed potatoes, honey roasted root vegetables, or beet & feta salad, this recipe will probably go into your regular holiday rotation. So grab a casserole dish and whip this up for your next Thanksgiving dinner or get-together!
Ingredients
Ingredients Notes
- Be sure to use certified or confirmed gluten free oats if you have an allergy or sensitivity.
- Use rolled oats in this recipe. Quick cooking oats may become mushy because they’re already partially cooked.
- Coconut sugar is a natural sugar. You can substitute regular sugar, raw sugar, any other sweetener that works with your dietary restrictions.
- Ghee or butter can be used in place of the coconut oil in this recipe for both the sweet potato portion and the topping.
Step by Step Instructions
Step 1: Cook the sweet potatoes.
The first step to a perfect sweet potato casserole is perfect sweet potatoes! You can make them in the microwave if you need your oven for cooking other things!
To cook in the oven, place the sweet potatoes on a baking sheet and pierce them several times with a fork. This will allow steam to release as they cook without any popping or bursting skins.
Roast in a preheated oven until the potatoes are completely tender, about 55-60 minutes.
Test to see if they’re done by sliding a knife through the thickest part of the biggest potato. It should slice through to the middle easily!
Once they’re cool enough to handle, cut each potato lengthwise, and use a spoon to scoop the creamy insides into a large bowl. Meanwhile, reduce the oven temperature to get it ready for the casserole!
Step 2: Make the sweet potato mixture and the topping mixture.
Add the coconut oil, maple syrup, eggs, cinnamon, and vanilla to the sweet potatoes. Mash and mix it up until sweet potato mixture is smooth and everything is well combined.
In a separate bowl, add the whole wheat flour, oats, coconut sugar, and chopped pecans. Melt the coconut oil, then pour that it. Mix it until it’s fully combined and crumbly.
Step 3: Assemble and bake.
Grease the baking dish with coconut oil or butter, then carefully transfer the sweet potato mixture to the dish, spreading it evenly.
Sprinkle the topping over the sweet potato mixture, then bake in the preheated oven for 45-50 minutes.
Near the end of the cooking time, check the casserole to make sure the top and edges aren’t over-cooking or burning.
Remove from the oven and serve it while hot!
Expert Tips & Info
- If your sweet potatoes are especially wide/thick, you may need to roast them for 60-70 minutes to make sure they are soft and tender through.
- You can bake the sweet potatoes 2-3 days in advance, mash, then store them in the fridge until you’re ready to assemble the casserole. If you do this, you will need to melt your coconut oil before mixing it into the sweet potatoes.
- You can completely assemble this recipe without baking beforehand, bake time will be 5-10 minutes longer if you bake straight from the fridge.
More Healthy Holiday Sides
I’d love to hear about your experience making this recipe!
Please leave a comment below or tag me on Instagram @cookathomemom.
Healthy Sweet Potato Casserole
Equipment
- Rectangular Baking Dish ~11×7
Ingredients
Sweet Potato Filling
- 3 large sweet potatoes about 3 lbs
- ⅓ cup coconut oil
- ⅓ cup maple syrup
- 2 large eggs
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
Toppings
- ¼ cup whole wheat pastry flour
- ½ cup rolled oats
- ½ cup coconut sugar
- ¼ cup coconut oil melted
- 1 cup chopped pecans
Instructions
- Preheat oven to 400°F (204°C). Meanwhile, place your sweet potatoes on a baking sheet and pierce them several times with a fork. Roast the potatoes in the oven until tender throughout, about 55-60 minutes. Remove from the oven and reduce the temperature to 350°F (149°C).Allow sweet potatoes to cool enough to handle, then cut lengthwise. Scoop out the sweet potato flesh into a large bowl and discard the skins.
- Add ⅓ cup coconut oil, maple syrup, eggs, cinnamon, and vanilla to the sweet potatoes and mix until sweet potato mixture is smooth and everything is well combined. Transfer the sweet potato mixture to a greased 11 x 7 baking dish and set aside.
- Make the topping by mixing the whole wheat pastry flour, oats, coconut sugar, ¼ cup melted coconut oil, and chopped pecans in a bowl until crumbly. Sprinkle the topping evenly over the sweet potato mixture.
- Bake the casserole in the preheated oven for 45-50 minutes. Near the end of cooking time, check to make sure the topping isn't getting too dark. Allow the casserole to cool and set for about 10 minutes, then serve while hot.
Notes
- If your sweet potatoes are especially wide/thick, you may need to roast them for 60-70 minutes to make sure they are soft and tender through.
- You can bake the sweet potatoes 2-3 days in advance, mash, then store them in the fridge until you’re ready to assemble the casserole. If you do this, you will need to melt your coconut oil before mixing it into the sweet potatoes.
- You can completely assemble this recipe without baking beforehand, bake time will be 5-10 minutes longer if you bake straight from the fridge.
- Ghee or butter can be used in place of the coconut oil in this recipe for both the sweet potato portion and the topping.
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