Healthy Sweet Potato Casserole
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This healthy sweet potato casserole is just as delicious as the classic version, 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.
Healthy Sweet Potato Casserole Recipe
This healthier sweet potato casserole recipe is better for you than the traditional recipe because it’s made with real, whole foods and absolutely nothing artificial. Instead, it harnesses the power of the natural sweetness of sweet potatoes with a splash of maple syrup and some coconut sugar.
But the best part? It’s just as tasty, cozy, and comforting as the traditional sweet potato casserole you grew up eating! The simple pecan streusel adds the perfect crunch on top of the sweet potato base. Totally makes you not even miss those mini marshmallows.
Just like my dairy-free mashed potatoes, honey roasted root vegetables, or beet & feta salad, this recipe will probably go into your regular holiday rotation. And don’t forget the stuffing muffins or pecan tarts either!
So grab a casserole dish and whip this up for your next Thanksgiving dinner or get-together! It has become one of my favorite Thanksgiving side dishes and I’m sure it will be on of your favorites too.
Why You’ll Love this Recipe
- This casserole is 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!
- Made with only clean, real ingredients, and naturally sweetened with maple syrup, this easy sweet potato casserole recipe is much better for you.
- Believe it or not, you can make this dish in advance! It’s easy to assemble ahead of time, then cook just before you’re ready for your meal. That’s a big bonus during busy holidays!
Ingredients
Fill your Thanksgiving table with amazing dishes like this delicious sweet potato casserole. Here’s a list of everything you’ll need on hand to make the perfect side dish:
- sweet potatoes
- whole wheat pastry flour
- rolled oats
- pecans
- coconut oil
- eggs
- pure maple syrup
- coconut sugar
- cinnamon
- vanilla extract
Substitutions and Variations
Make this recipe gluten free by using gluten free flour in the pecan topping. Be sure to use certified or confirmed gluten free oats too.
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.
How to Make Healthy Sweet Potato Casserole
This healthy twist on a classic dish is actually pretty simple to make. Follow these step by step instructions to make the most delicious casserole:
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!
Add the coconut oil, maple syrup, eggs, cinnamon, and vanilla to the sweet potatoes. Then mash and mix it up until sweet potato mixture is smooth and everything is well combined.
In a small bowl, add the whole wheat flour, oats, coconut sugar, and chopped pecans. Melt the coconut oil, then pour that in as well and mix it until it’s fully combined and crumbly.
Grease the baking dish with coconut oil or butter, then carefully transfer the sweet potato mixture to the dish, spreading it evenly.
Sprinkle the pecan 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!
How to Store Leftovers
Allow the leftover casserole to cool completely before storing. Then you can store leftovers in an airtight container or wrap the baking dish tightly in plastic wrap. Store in the fridge for 3-5 days. You can freeze properly stored leftovers for about 3 months.
To reheat, place into the oven until warmed through and the topping slightly crisps up again.
What to Serve with Sweet Potato Casserole
This is truly the best sweet potato casserole recipe and will go with anything and everything you like to serve at your holiday meal on Thanksgiving day. Whether it’s a roasted turkey or chicken, a honey baked ham, Italian sausage stuffing, green bean casserole or roasted parsnips and carrots, this casserole will pair well with it all.
A cranberry old fashioned is a great finishing touch too. Or even a creamy eggnog martini or some eggnog punch. And don’t forget a Thanksgiving dessert like pumpkin cream pie!
I’ve even been known to make it for dinner during the fall because who can resist the allure of sweet potato casserole when the air is crisp and cool. It goes so well with maple mustard pork loin or brown sugar pork chops. There’s never a bad time to serve sweet potato casserole!
Tips for Success
Check out these few quick tips to ensure your casserole turns out sweet and addictively tasty every single time:
- If your sweet potatoes are especially thick, you may need to roast them for 60-70 minutes to make sure they are soft and tender through. Just keep an eye on them and ensure they are fully cooked before using.
- You can bake the sweet potatoes 2-3 days in advance, mash the peeled sweet potatoes, 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 in to make the sweet potato filling.
- To save some time, you can completely assemble entire casserole without baking beforehand. The bake time will then be about 5-10 minutes longer if you bake straight from the fridge.
FAQ
Either method will work perfectly! I prefer to bake my sweet potatoes because I just find that it is easier. But if your oven space is taken up and you prefer not to microwave your sweet potatoes, boiling them in totally fine.
Absolutely! You can prep the entire dish, cover it and refrigerate it until you’re ready to bake. You can also just prep the sweet potatoes and take that step out of your prep time. Either way, it’s a fantastic make-ahead recipe.
More Healthy Holiday Sides
- Dairy Free Mashed Potatoes
- Air Fryer Acorn Squash with Hazelnuts
- Mini Hasselback Potatoes
- Air Fryer Roasted Green Beans
I’d love to hear about your experience making this recipe! Please leave a comment and rating below!
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.
