Healthy Sweet Potato Casserole
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This Healthy Sweet Potato Casserole recipe is the perfect side dish to add to your Thanksgiving dinner table! Creamy and spiced sweet potatoes are topped with a naturally sweetened oat pecan crumble topping that has the perfect crunch. You’ll be wanting to make this for all occasions and holidays!
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Healthy Sweet Potato Casserole Recipe
Who doesn’t love side dishes during the holidays? They are my FAVORITE and I especially love how this Healthier Sweet Potato Casserole recipe tastes just like a traditional sweet potato casserole. Made with fresh sweet potatoes, warm spices, natural sweetness (zero added sugar), and then topped with a crunchy pecan topping you can feel good about!
These creamy sweet potatoes pair well with just about any holiday meal and the good news is, your guests won’t even know this is healthy. Other healthy recipes to make for the holidays is my Parmesan Baked Squash, Cauliflower Mac and Cheese, and Broccoli Casserole.
Why You’ll Love This Recipe
Healthy: This is the healthiest casserole to indulge in and you don’t have to feel bad about it. Made with no added sugars and packed with nutrition.
Easy to make: This Healthy Sweet Potato Casserole recipe is a cinch to make and can be made up to 2 days ahead of time.
Perfect for Thanksgiving Day: This makes a perfect side dish for any holiday or occasion, especially Thanksgiving!
Portable: You can easily transfer this casserole to any event or party. Simply cover the casserole dish with plastic wrap or foil and you’re good to go!
How To Bake Sweet Potatoes
Preheat oven to 400 degrees F. Rinse and scrub potatoes to remove and excess dirt. Pat dry then poke holes all over each potato using a fork.
Wrap each potato in a piece of aluminum foil, then place on a baking sheet lined with parchment paper or foil.
Bake potatoes for 45-60 minutes or until they are completely cooked through. You can test this by inserting a fork or knife into the center of a potato.
Key Ingredients
- Sweet potatoes: The star ingredient! I just get a 3 pound bag from the store that usually has about 10-11 small sweet potatoes.
- Milk: Any type of milk will work such as whole milk, low-fat milk, skim milk, and coconut milk. I use unsweetened almond milk.
- Coconut sugar: You could also use brown sugar instead.
- Egg: You just need one large whole egg to help bind the mixture together.
- Honey or pure maple syrup: Adds a natural sweetness without making the mixture too sweet.
- Vanilla extract: Enhances all of the flavors and adds a warm aroma.
- Cinnamon and nutmeg: Creates the warm spice flavor.
- Melted butter: Adds a creaminess to the potatoes but you could also use ghee. I use coconut oil.
- Crumble topping: Made with oats, chopped pecans, coconut sugar, cinnamon, whole wheat flour (you could also use gf flour, or all purpose flour, and syrup).
How To Make This Healthy Sweet Potato Casserole Recipe
Mash Sweet Potatoes: Once the baked potatoes have cooled, peel off the skin and place potatoes in a large bowl. Beat together with an electric mixer, potato masher, food processor, or a large fork until is looks mashed and almost smooth.
Add remaining ingredients: Add the rest of the filling ingredients and continue to beat together until combined. The mixture should be smooth at this point.
Our into casserole dish: Spray a 9×9 inch, 9×13 inch, or any casserole baking dish with nonstick cooking spray and pour in the filling. Spread with a spatula to create an even layer on top.
Make crumble oat topping: Combine all of the oat crumble topping ingredients together in a medium or small bowl and mix until all of the ingredients are combined.
Sprinkle and bake: Sprinkle the crumble on top of the sweet potato filling and bake for 35-40 minutes or until the oat crumble is a light golden brown. Cool for a few minutes before serving. Enjoy!
Recipe Tips & Variations
Vegan Sweet Potato Casserole: Completely omit the egg, use vegan butter, and use almond milk.
Additional Add-ins: Add pumpkin seeds, dates, and your favorite type of nuts. I love pecans in this recipe but you could also use hazelnuts, walnuts, and almonds.
Pumpkin flavor: Swap the cinnamon for pumpkin pie spice for even more fall flavors.
Smooth and creamy: If you want this casserole to be extra smooth and creamy, be sure to blend the sweet potato well until smooth.
Make Ahead
This Sweet Potato Casserole can easily be made ahead of time to make your dinner or holiday gathering less stressful. You can make this up to 2 days in advance.
Save 1 hour of time: Prepare the sweet potatoes by baking them the night before.
Make a day ahead: Bake the sweet potatoes, then make the sweet potato filling and crumble topping. Assemble the sweet potato casserole as if you were going to bake it but don’t. Wrap the casserole dish with plastic wrap or foil and place in the refrigerator until you are ready to bake it.
Leftovers & Storage
To-store: Place any leftovers in an airtight container or cover the casserole dish with plastic wrap. Store in the refrigerator for up to 4 days. This casserole tastes even better the next day! Simply reheat in the microwave or oven until warmed.
To-freeze: Store casserole in an airtight container or cover casserole dish tightly with plastic wrap and foil. Freeze for up to 3 months. Thaw on the counter for a few hours or overnight in the refrigerator. Heat in the microwave or oven.
Other Side Dish Recipes
- Moist Cornbread
- Potato Gratin
- Brussels Sprouts Casserole
- Salt and Vinegar Roasted Potatoes
- Homemade Dinner Rolls
- Zucchini and Squash Casserole
- Slow Cooker Mashed Potatoes
Other Sweet Potato Recipes
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Healthy Sweet Potato Casserole Recipe
Ingredients
For The Sweet Potato Filling
- 3 pounds sweet potatoes
- 1/3 cup almond milk or skim milk
- 1 large egg
- 3 tablespoons pure maple syrup or honey
- 1 tablespoon vanilla extract
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 2 tablespoons unsalted butter (or coconut oil) melted
For The Oat Crumble Topping
- 3 tablespoons whole wheat flour
- 1/4 cup old-fashioned oats
- 3 tablespoons coconut sugar (or brown sugar)
- 1/4 cup chopped pecans I used pecans
- 1/4 teaspoon ground cinnamon
- 2 tablespoons melted butter (or coconut oil)
- 1 tablespoon honey or pure maple syrup
Instructions
Bake Sweet Potatoes
- Preheat oven to 400 degrees F. Rinse and scrub potatoes to remove and excess dirt. Pat dry then poke holes all over each potato using a fork.
- Wrap each potato in a piece of aluminum foil, then place on a baking sheet lined with parchment paper or foil.
- Bake potatoes for 45-60 minutes or until they are completely cooked through. You can test this by inserting a fork or knife into the center of a potato.
How To Make Sweet Potato Filling
- Reduce the oven temperature to 350 degrees F. Once the potatoes have cooled, peel off the skin and place potatoes in a large bowl. Beat together with an electric mixer, potato masher, food processor, or a large fork until is looks mashed and almost smooth.
- Add the rest of the filling ingredients and continue to beat together until combined. The mixture should be smooth at this point.
- Spray a 9×9 inch, 9×13 inch, or any casserole baking dish with nonstick cooking spray and pour in the filling. Spread with a spatula to create an even layer on top.
To Make The Oat Crumble Topping
- Combine all of the oat crumble topping ingredients together in a medium bowl and mix until all of the ingredients are mixed together.
- Sprinkle the crumble on top of the sweet potato filling and bake for 35-40 minutes or until the oat crumble is a light golden brown. Cool for a few minutes before serving. Enjoy!
Welcome to Holiday Side Dish Week 2022 hosted by Heather from Hezzi-D’s Books and Cooks. This year we have over 45 side dishes to help you plan your holiday meals.
Monday Holiday Side Dish Recipes:
- Baked Pineapple Casserole from Hezzi-D’s Books and Cooks
- Brown Butter Pumpkin Sage Pongal from Magical Ingredients
- Cauliflower Gratin from Palatable Pastime
- Cheesy Corn Casserole with Sage from Karen’s Kitchen Stories
- Crispy Skillet Stuffing from The Spiffy Cookie
- Easy Instant Pot Buttered Potatoes with Garlic and Parsley from Blogghetti
- Healthy Sweet Potato Casserole from Kathryn’s Kitchen Blog
- Instant Pot Sweet Potato Mash from An Affair from the Heart
- Loaded Sweet Potatoes au Gratin from A Kitchen Hoor’s Adventures
- Mushroom Gratin from Cheese Curd In Paradise
- Pecan Rice from A Day in the Life on the Far
- Smoked Mac and Cheese Casserole from Our Good Life
- Sweet Onion Pudding from A Little Fish in the Kitchen
- Sweet Potato Casserole from Hostess At Heart
- Tomato Parmesan Soup from Art of Natural Living
- Wild Rice and Cider Cranberry Pilaf from Sweet Beginnings
Perfect for Thanksgiving! Very nice.
Thanks, Karen!
Nothing says Thanksgiving like a good sweet potato casserole!
I definitely agree! 🙂
Love the oat crumble on this casserole.
It’s the best part!!
Really love the texture and flavors of the oat crumble topping on this sweet potato casserole. Yum!
Thank you, Julie!
What a fun and tasty way to prepare sweet potatoes! I am so getting out of my rut!
I can’t wait for you to try this recipe!
I love this! Not a total sweet potato fan but I love the changes/additions you made to make this a healthier version of the classic.
Thank you, Lisa! I hope you love it!
Sides are my favorite part of holiday meals too, I eat more of them than the turkey or ham every year. There are delicious and healthy ingredient suggestions here in this lighter sweet potato casserole recipe… I’d go back for seconds!!
Thank you Marcelle!! I love the side dishes more too 🙂
That crumble top and the sweet potatoes sound divine!