Healthy Sweet Potato Casserole
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Published Nov 27, 2024
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This healthy sweet potato casserole is vegan, gluten-free, lower in sugar and made with a crunchy oatmeal pecan topping. It’s the perfect side dish for your holiday meal.
Sweet potato casserole has always been my favorite holiday side dish. Creamy sweet potatoes topped with a crunchy pecan and brown sugar topping… it’s literally the best thing ever.
Growing up my mom made sweet potato casserole three times a year (Thanksgiving, Christmas and Easter) and I was always so pumped to have it. Using my mom’s sweet potato casserole recipe as a guide I was able to make a healthy version that’s filled with better-for-you ingredients.
My mom’s recipe uses canned yams, white sugar, white flour, eggs and butter. With a few small tweaks I was able to make a healthier, EBF-approved version that still has all the flavor and texture of the classic version I grew up with. And let me tell ya, we might even prefer this version a tiny bit more than my mom’s, but we’ll keep that a secret!
I know some folks prefer a marshmallow topping instead of the brown sugar topping. If you’re team marshmallow, feel free to try my classic sweet potato casserole instead.
Table of Contents
- Why You’ll Love This Recipe
- Ingredients Needed
- Casserole Substitutions
- How to Make Healthy Sweet Potato Casserole
- Brittany’s Tips
- What to Serve with Sweet Potato Casserole
- How to Store Leftovers
- Frequently Asked Questions
- More Sweet Potato Recipes
- More Thanksgiving Side Dishes
- Healthy Sweet Potato Casserole Recipe
Why You’ll Love This Recipe
- Perfect combo – The combo of creamy sweet potatoes with a crunchy pecan sugar topping = chef’s kiss!
- Real ingredients – It’s made with healthy, real-food ingredients ingredients.
- Great side dish – It’s the perfect side dish for the holidays that everyone will love!
- Gluten-free and vegan – No butter, eggs or white flour needed.
Ingredients Needed
- fresh sweet potatoes – we’re using fresh sweet potatoes instead of canned to make a sweet potato puree. When shopping for sweet potatoes, look for firm, unwrinkled skins with deep orange flesh.
- flaxseed – this is a replacement for the egg in a regular sweet potato casserole.
- coconut oil – I like using this as a replacement for butter. You can sub this for vegan butter or even regular butter if you don’t need the recipe to be vegan.
- maple syrup – this is added to the sweet potato puree for an extra hint of natural sweetness.
- coconut milk – I prefer to use canned coconut milk because it’s rich and creamy, but if needed you can sub it for almond milk, oat milk or regular milk if you don’t need this dish to be vegan.
- vanilla extract, cinnamon, nutmeg and sea salt – key flavor enhancers.
- brown sugar – this adds sweetness to the topping and makes it perfectly crunchy.
- pecans – pecans add a nutty flavor and crunch to the topping. I personally love the combo of sweet potato and pecans.
- rolled oats – for the topping. Use gluten-free rolled oats if needed. I use Bob’s Red Mill gluten-free rolled oats.
- almond flour or oat flour – this helps bind the topping together. Oat flour and almond flour both work great.
Casserole Substitutions
- Oil: If you don’t have coconut oil, you can substitute it with vegan butter, regular butter (if not vegan), or another neutral oil like avocado oil.
- Milk: Instead of canned coconut milk, feel free to use almond milk, oat milk, or regular milk if you don’t need the dish to be vegan. Just be sure the milk you choose is unsweetened.
- Sugar: Swap out the brown sugar for coconut sugar, or date sugar for a different sweetener option. You can also use a sugar substitute like monk fruit sweetener for a lower-sugar option.
- Nuts: If you have a nut allergy, replace the pecans with sunflower seeds or pumpkin seeds for a similar crunch. For a different flavor, you could also use walnuts or almonds.
- Flour: Regular all-purpose flour or whole wheat flour can be used if you don’t need the recipe to be gluten-free.
How to Make Healthy Sweet Potato Casserole
Ready to get started? Just follow these easy steps to bring this cozy casserole to life.
Step 1: Peel and chop sweet potatoes into chunks. Cook in a pot of water for 15-20 minutes, or until fork-tender.
Step 2: Combine the pecans, oats, flour and brown sugar in a bowl. Cut in coconut oil with a fork or knife until the mixture is sandy.
Step 3: Add sweet potato chunks to a large mixing bowl and mash using a fork or potato masher.
Step 4: Spoon the sweet potato mixture into a prepared baking dish and sprinkle pecan crumble topping over sweet potatoes. Bake at 350°F uncovered for 40-45 minutes
Brittany’s Tips
- Don’t overmix: When mashing the sweet potatoes, avoid overmixing to prevent them from becoming gummy. A few lumps are okay and add to the texture.
- Chill the coconut oil: If your coconut oil is too soft, toss it in the fridge first. Cold coconut oil helps create that perfect crumbly, golden topping. Trust me, it’s worth it for that crunch!
- Chop evenly: Aim for similar-sized chunks so the potatoes cook evenly. No one likes biting into half-mushy, half-crunchy sweet potatoes.
What to Serve with Sweet Potato Casserole
Sweet potato casserole is a fabulous holiday side dish and a personal favorite for Thanksgiving dinner. Here’s what I typically like to serve alongside sweet potato casserole:
- Main entree – This healthy sweet potato casserole pairs perfectly with a holiday main like roast turkey or a cozy, plant-based lentil loaf . The creamy, savory-sweet flavors make it a match for either option!
- Other sides – Sweet potato casserole fits right in with classic sides like, green bean casserole, mashed cauliflower, vegan cornbread, butternut squash quinoa stuffing, wild rice stuffing or cranberry sauce.
- Salads – Add a fresh, seasonal salad to balance the rich flavors. The casserole is delicious with my roasted butternut squash salad or kale and brussels sprout salad.
- Roasted vegetables – Complete your holiday plate with roasted veggies like maple roasted kabocha squash, roasted carrots or roasted root vegetables
- Dessert – Wrap up the meal with a classic dessert! My healthy apple crisp, pecan pie brownies, vegan chocolate pie or vegan pumpkin pie bring the perfect sweet ending to your holiday feast.
How to Store Leftovers
Store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the sweet potato casserole on the stovetop, in the oven or microwave.
I don’t recommend freezing it because the consistency would likely change.
Frequently Asked Questions
I prefer to prep the sweet potato base, store it in an airtight container in the refrigerator and then prep the topping separately. On the morning you serve it, simply place the sweet potato mixture in a casserole dish, add the topping and bake as the instructions suggest. If you want it to be fully cooked, you can bake the entire casserole ahead of time and keep it in the fridge for 3-5 days. To reheat, heat the oven to 350°F and heat for about 20 minutes, or until the casserole is warm.
Be sure that you drain the sweet potatoes well after boiling and do not add too much liquid to the sweet potato mixture. If your casserole still seems watery, you can bake it a bit longer uncovered to allow some of the excess moisture to evaporate.
More Sweet Potato Recipes
- Sweet Potato Bites
- Sweet Potato Soup
- Air Fryer Sweet Potato Fries
- Sweet Potato Smoothie
- Sweet Potato Brownies
- Air Fryer Baked Sweet Potato
- Mashed Sweet Potato
More Thanksgiving Side Dishes
- Healthy Green Bean Casserole
- Thanksgiving Veggie Tray
- Healthy Cranberry Sauce
- Sourdough Stuffing
- Easy Pecan Pie
- Thanksgiving Salad
Check out the full collection of Thanksgiving recipes and side dish recipes here on EBF.
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Healthy Sweet Potato Casserole
Ingredients
- 8 cups sweet potatoes, about 4 large potatoes
- 1 cup canned coconut milk, light or regular
- ¼ cup maple syrup
- ¼ cup coconut oil, melted
- 1 Tablespoon ground flaxseed
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ½ teaspoon sea salt
- ½ teaspoon freshly grated or ground nutmeg
Topping:
- ½ cup brown sugar or coconut sugar
- ½ cup chopped pecans
- ⅓ cup gluten-free old-fashioned oats
- ⅓ cup oat flour or almond flour
- 3-4 Tablespoons coconut oil, in solid form
Instructions
- Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water, bring to a boil and reduce to simmer. Simmer until the sweet potatoes are fork tender, about 15-20 minutes. Once done, drain well and let cool.
- Meanwhile, preheat your oven to 350°F and spray a little cooking spray on a 9×13 or 9×9 inch casserole dish.
- In a mixing bowl, combine the pecans, oats, oat flour, and brown sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil. Set aside.
- Place sweet potatoes into a large bowl and mash them with fork before adding coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg, and salt to the bowl. Mix until everything is combined.
- Spoon the sweet potato mixture into the prepared dish and sprinkle on the brown sugar and pecan mixture.
- Bake uncovered for 40-45 minutes, until the top is golden brown and the sweet potatoes are bubbling.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Made this for thanksgiving and planning to make it for Christmas. the family loved it. so delicious!
Yay! So glad this recipe was a hit with the fam! Thanks for making it and for coming back to leave a review. I really appreciate it.