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.