by Olena

Healthy Sweet Potato Casserole

by Olena

5 from 1 reviews

Healthy Sweet Potato Casserole with crunchy pecan sugar topping. Airy, fluffy and comforting this easy sweet potato casserole recipe can be made ahead and frozen. Perfect sweet addition to your Thanksgiving table!

Healthy Sweet Potato Casserole

Sweet Potato Casserole

I did not grow up eating healthy sweet potato casserole or mashed sweet potatoes. Or even celebrating Thanksgiving or Christmas.

But here we are 20 years later in Canada. And I am eating a lot of homemade sweet potato casserole every holiday because my kids hate sweet potatoes. Yup. And I am a convert!

This easy sweet potato casserole is airy, creamy and fluffy. Sweet potatoes mashed with maple syrup or honey, then sweetened with cinnamon and vanilla. Crunchy pecan topping is irresistible.

This Southern classic lightened up is so-so good!

Healthy Sweet Potato Casserole Recipe

Is Sweet Potato Casserole Healthy?

I think most North Americans know traditional sweet potato casserole baked with marshmallows on top. I will be very honest and say that it sounds a bit strange to me… To eat dinner with marshmallows. Luckily, it is unhealthy too. So we don’t have to eat it haha.

My version is healthy. Sweet potatoes, a bit of butter or coconut oil, some milk and just enough honey to sweeten this easy sweet potato casserole.

Ingredients You Will Need

Ingredients for healthy sweet potato casserole are simple and flexible.

  • Sweet potato
  • Butter or coconut oil
  • Any milk
  • Egg
  • Maple syrup or honey
  • Pecans
  • Almond flour
  • Cinnamon

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


  • 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.

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.

  1. Boil peeled and cubed sweet potatoes until soft.
  2. Mash with butter, milk, egg and spices.
  3. Spread sweet potato mixture in a baking dish.
  4. Make pecan crumb topping and sprinkle on top.
  5. Bake and enjoy!

How to make Healthy Sweet Potato Casserole

How to Make Pecan Crumb Topping

In a medium bowl, add pecans, almond flour and sugar. All dry ingredients. If using maple syrup or honey as a sweetener, add with butter or coconut oil. Stir well to mix.

Add butter or coconut oil in pieces. Using a fork incorporate into the topping. Mash ingredients to create crumbly texture.

Tips for Making Sweet Potato Casserole

  • Drain cooked sweet potatoes very well. You do not want watery sweet potato casserole.
  • 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.
  • I like to whisk the egg separately before adding to sweet potato mixture but not a big deal.
  • I like to use the same masher to save on dirty utensils and dishes. You can use spatula.

How Long to Bake Sweet Potato Casserole?

Bake healthy sweet potato casserole for 45 minutes in preheated 350 degrees F oven.

Can I Make It Ahead?

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

Make Ahead #1

  1. Cook sweet potatoes in the morning and mash with butter.
  2. Finish sweet potato mixture, top with toppings and bake right before serving.

Make Ahead #2

  1. Make sweet potato mixture in the morning or even the day before.
  2. Refrigerate in a baking dish covered with plastic.
  3. Make topping and bake. Or you can also refrigerate prepared topping separately for up to a day.

Can I Freeze Healthy Sweet Potato Casserole?

Yes. You can freeze either assembled and uncooked casserole or freeze the leftovers.

To freeze assembled, 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.

Your Healthy Thanksgiving Table Menu

I’m working on more Thanksgiving dishes right now. Please check back often.

More Healthy Sweet Potato Recipes


Healthy Sweet Potato Casserole

5 from 1 reviews

Healthy Sweet Potato Casserole with crunchy pecan sugar topping. Airy, fluffy and comforting this easy sweet potato casserole recipe can be made ahead and frozen. Perfect sweet addition to your Thanksgiving table!

  • Author: Olena of
  • Prep Time: 20 minutes
  • Cook Time: 65 minutes
  • Total Time: 1 hour 25 minutes
  • Yield: 6 servings 1x
  • Category: Casserole
  • Method: Oven
  • Cuisine: American


  • 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


  1. 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.
  2. In the meanwhile, prepare pecan topping. In a medium shallow bowl, add pecans, almond flour and sugar. Stir well to mix.
  3. Add butter or coconut oil in pieces and using a fork incorporate into the topping. Set aside.
  4. Drain sweet potatoes very well.
  5. Add butter and mash until smooth.
  6. Add milk, egg, honey, cinnamon, vanilla extract and 1/4 tsp salt. Using same masher or spatula stir well to mix.
  7. 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.


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.

 Did you make this recipe? Please give it a star rating in the comments.

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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