by Olena

Healthy Sweet Potato Casserole

Olena Osipov
5 from 2 votes

Healthy Sweet Potato Casserole with crunchy pecan sugar topping is melt in your mouth, delicious and comforting casserole for your Holiday table without the guilt.

Bonus – can be made ahead and frozen. You’re welcome! 🙂

Healthy Sweet Potato Casserole

This healthy sweet potato casserole is airy, creamy and fluffy. Sweet potatoes mashed with maple syrup, milk, butter with a hint of cinnamon and vanilla. Crunchy pecan topping is absolutely irresistible with only wholesome ingredients.

Sweet potato casserole is not something I grew up with. But I feel like I nailed the recipe after making my Ukrainian version for 20 years now.

This Southern classic lightened up is so-so good!

healthy sweet potato casserole

Ingredients for Healthy Sweet Potato Casserole

  • Sweet potatoes: Look for firm, dry sweet potatoes or “yams” with red, brown or light skin and no discoloration.
  • Butter: You can use coconut oil, ghee or vegan butter.
  • Milk: I used whole milk but any works. Use almond milk, soy milk or any plant-based milk for dairy free version.
  • Egg: A flax egg replacer will make this vegan sweet potato casserole. Don’t forget the maple syrup and not honey. Or skip all together if allergic. Egg helps with texture but not critical.
  • Maple syrup: You can use honey, organic cane or coconut sugar. I like to use sugar in a pecan topping. It makes it taste like candied pecans and crunchy.
  • Almond flour: Substitute with almond meal or coconut flour. All of them naturally gluten free.
  • Pecans
  • Cinnamon, salt and pepper.

sweet potatoes, egg, butter, maple syrup, almond flour, spices

How to Make Healthy Sweet Potato Casserole

Please note this baked sweet potato casserole recipe serves 6. I know many of you serve large crowds on Thanksgiving. Feel free to double or triple the recipe along with using large and deep 9 x 13 baking dish.

  • Boil cubed sweet potatoes: Boil peeled and cubed sweet potatoes until soft. Drain very well to avoid watery sweet potato casserole.
  • Mash potatoes: Mash with butter, milk, egg and spices. Add butter while sweet potatoes are still hot after draining. This ensures butter melts and incorporates into casserole better than if you added with cold milk and other ingredients.
  • Make pecan crumb topping: Combine dry ingredients like pecans, almond flour and sugar first. Then add butter or coconut oil in pieces and incorporate with a fork. You should end up with very crumbly topping.
  • Assemble and bake: Spread sweet potato mixture in a baking dish and sprinkle with topping. Bake for 45 minutes in preheated 350 degrees F oven.

How to make Healthy Sweet Potato Casserole step by step

Make Ahead and Freezing Tips

There are quite a few ways to save time cooking this casserole on Thanksgiving day.

Make Ahead: Prepare mashed sweet potatoes and topping for up to 24 hours. Refrigerate separately – you can spread sweet potatoes in baking dish and store covered with plastic. When ready, assemble casserole and bake as per recipe.

Freeze uncooked: Assemble, cover with a few layers of plastic and freeze for up to 2 weeks. When ready to bake, let dish warm up on a counter for 30-60 minutes to prevent shattering. Then bake by following the recipe plus 20 minutes.

Freeze leftovers in an airtight container for up to 3 months. Thaw on a counter or in the fridge for a few hours or overnight. Reheat in a microwave or oven.

More Healthy Thanksgiving Recipes

Healthy Sweet Potato Casserole Recipe

healthy sweet potato casserole

Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole with crunchy pecan sugar topping is melt in your mouth, delicious and comforting casserole for your Holiday table without the guilt.
5 from 2 votes
Print Save Rate
Course: Casserole
Cuisine: American
Prep Time: 20 minutes
Cook Time: 1 hour 5 minutes
Servings: 6 servings
Calories: 357kcal
Author: Olena Osipov

Ingredients

  • 2 lbs sweet potato peeled & cubed
  • 2 tbsp butter or coconut oil
  • 1/2 cup whole milk
  • 1 egg large
  • 2 tbsp honey or maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp pure vanilla extract
  • 3/4 tsp salt divided

Pecan Topping:

  • 1/2 cup pecans roughly chopped
  • 1/2 cup almond flour or meal
  • 1 tbsp cane or coconut sugar maple syrup or honey*
  • 2 tbsp butter or coconut oil

Instructions

  • In a large pot, add sweet potatoes, 1/2 tsp salt and enough cold water to cover. Place lid on top, bring to a boil, reduce heat to low and cook for 15 minutes or until fork tender. Preheat oven to 350 degrees F.
  • In the meanwhile, prepare pecan topping. In a medium shallow bowl, add pecans, almond flour and sugar. Stir well to mix.
  • Add butter or coconut oil in pieces and using a fork incorporate into the topping. Set aside.
  • Drain sweet potatoes very well.
  • Add butter and mash until smooth.
  • Add milk, egg, honey, cinnamon, vanilla extract and 1/4 tsp salt. Using same masher or spatula stir well to mix.
  • Transfer sweet potato mixture to square 8 x 8 baking dish, level with spatula and sprinkle pecan topping on top. Bake for 45 minutes. Serve hot.

Notes

This healthy sweet potato casserole is very forgiving. You can use any kind of milk like almond milk, butter or coconut oil, and liquid or dry sugar.
*I particularly like the taste of sugar in a pecan topping, so I use organic cane sugar. It makes the best candied pecans. It also ensures crumbly topping.
You can omit the egg or use flax egg replacer.

Nutrition

Serving: 1cup | Calories: 357kcal | Carbohydrates: 41g | Protein: 7g | Fat: 20g | Saturated Fat: 6g | Cholesterol: 50mg | Sodium: 465mg | Potassium: 595mg | Fiber: 7g | Sugar: 13g | Vitamin A: 21759IU | Vitamin C: 4mg | Calcium: 109mg | Iron: 2mg
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olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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  1. 5 stars
    The best sweet potato casserole ever!! I’m an avid cook and have tried many. Everyone wanted the recipe
    I baked the sweet potatoes for richer flavor. Used canned full fat coconut milk and it was outstanding.
    Also, heated the second time and still was great.

    1. Hi Jeanne! I wouldn’t recommend baking the whole casserole ahead of time. If you are making this ahead of time, prepare the mashed sweet potatoes and topping. But refrigerate them separately. You can even spread the sweet potatoes into a baking dish and store covered with plastic. When you are ready, assemble the casserole and then bake as per recipe. Hope that helps!

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