Everyone loves this healthy sweet potato casserole with a crunchy pecan topping. It’s lighter in sugar, absolutely delicious, vegan and gluten-free!
Sweet potato casserole has always been my FAVORITE holiday dish. Growing up my mom made it three times a year — Thanksgiving, Christmas and Easter — and I was always so pumped to have it. Creamy sweet potatoes topped with a crunchy brown sugar topping = the best!
WATCH HOW TO MAKE THIS HEALTHY SWEET POTATO CASSEROLE:
Nowadays we typically spend Thanksgiving with Isaac’s family and they do the sweet potatoes with marshmallows on top. I like them okay, but I miss the crunchy, oatmeal pecan topping. This shouldn’t be too surprising given my obsession with all things crunchy. Btw, if you’re looking for a healthy sweet potato casserole with marshmallows on top, this looks like a good one to try.
Anyhow, I finally decided to use my mom’s classic recipe as a guide to make a healthy sweet potato casserole that’s made with better for you ingredients but not so “healthy” you don’t feel comfortable sharing it with family for a holiday meal. You know what I mean here, right? There are certain healthy recipes that I make for myself and Isaac and I LOVE them but I wouldn’t bring them to a party or a holiday dinner. This sweet potato casserole isn’t one of those recipes. It’s meant to be shared.
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 version that’s also vegan and gluten-free!
I used fresh sweet potatoes, oat (or almond) flour and oatmeal for the topping, coconut oil and flaxseed to replace the butter and eggs, and maple syrup instead of white sugar to sweeten the filling. The one thing I didn’t change was the brown sugar for the topping. I wanted to make sure it still came out crunchy like the original version so I stuck with organic brown sugar. Coconut sugar might works well too if you happen to have that on hand.
We LOVE this healthy version of sweet potato casserole so much… maybe even a tiny bit more than mom’s, but we’ll keep that a secret.
I hope you love it as much as we do.
If you make this healthy sweet potato casserole be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!
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You (and your family) will love this healthy sweet potato casserole with a crunchy pecan topping. It’s lighter in sugar, absolutely delicious, vegan and gluten-free!
Ingredients
- 8 cups sweet potatoes (about 4 large potatoes)
- 1 cup canned coconut milk (light or regular)
- 1/4 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 Tablespoon ground flaxseed
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly grated or ground nutmeg
Topping:
- 1/2 cup brown sugar or coconut sugar
- 1/2 cup chopped pecans
- 1/3 cup gluten-free old-fashioned oats
- 1/3 cup gluten-free 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.
Nutrition
- Serving Size: 1/16 of recipe
- Calories: 237
- Sugar: 18g
- Fat: 10g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 3g
Keywords: sweet potato casserole, vegan sweet potato casserole, gluten free sweet potato casserole, healthy sweet potato casserole, healthy thanksgiving recipe
Michelle Hunt (@PeachyPalate) says
December 1, 2014 at 3:34 pmLooks yummy! Love the dish you made it in too, very pretty!
Lauren @ The Bikini Experiment says
December 1, 2014 at 4:14 pmLooks so good! We got our Christmas tree this weekend too. It was great to put up the lights and decorate.
aladygoeswest says
December 1, 2014 at 4:52 pmYummy! This is right up my alley and I may need to put it on my “request list” for when I visit my parents over Christmas. Mondays are not fun, and this one is extra hard. But at least it’s good to get back to healthy eating for the week!
neil@neilshealthymeals.com says
December 2, 2014 at 12:51 amWow! As a lover of anything with sweet potatoes in, I love this, and especially with it being made “healthier”. Thank you Brittany. 😉
Alex @ DelishKnowledge says
December 2, 2014 at 6:18 pmI eat sweet potatoes all year round so I’m glad you didn’t wait to share this one! Love the idea of crunchy pecans on top- my favorite topping for sweet potato casserole!
Lynn @ The Actor's Diet says
December 2, 2014 at 7:42 pmI’m glad you didn’t wait til next year – I’m making this like, NOW.
Brittany Mullins says
December 3, 2014 at 10:38 amYay! I hope you love it. 🙂
Liz @ I Heart Vegetables says
December 4, 2014 at 12:25 pmThis looks delicious, Brittany!! I have a bunch of leftovers sweet potatoes so I might have to try this 🙂
Kate says
December 24, 2014 at 12:00 pmI don’t see how much vanilla or cinnamon to add?
Brittany Mullins says
December 24, 2014 at 12:14 pmThat’s so odd! I will make sure I add the measurements. It’s 1 teaspoon for each. 🙂
Pam says
October 20, 2015 at 3:29 pmHi. Does this freeze well? I’m desperate for as many “make-ahead” recipes to get a jump on Thanksgiving and not be worn out by party time. Thank you!
Brittany Mullins says
October 20, 2015 at 10:39 pmHi Pam. Prepping early is such a good idea. That said, I don’t know how well this freezes because I haven’t tried it. If you do end up testing it out I’d love for you to report back about how it held up! 🙂
Alison says
November 18, 2015 at 12:44 amSounds good! Can you prepare it the day before and bake the next day? I’m hoping to use this on Thanksgiving!
Brittany Mullins says
November 18, 2015 at 9:37 amYup! I actually made it last weekend and prepped it in advance. Worked out great!
Ashley Moore says
November 22, 2015 at 11:17 amDo you think you could substitute Stevia for Maple Syrup?
Cheryl says
November 23, 2015 at 8:54 pmDo you add the ground flax seed to warm water as an egg substitute? the recipe didn’t really mention when or how to add the flax seed? Thank you!!
Brittany Mullins says
November 23, 2015 at 9:25 pmHi Cheryl. You just add the ground flaxseed to the sweet potato mixture. Sorry that wasn’t clear. Just updated the recipe.
Dora R Bailey says
November 18, 2016 at 11:42 amIf the flaxseed were left out, would it change the consistency of the casserole at all? I’m wondering if it’s just for health benefits.
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Brittany Mullins says
November 18, 2016 at 12:04 pmIt’s more for the health benefits. It will be fine without it if you don’t have any on hand!
Deb says
November 14, 2017 at 9:52 amHey there Brit. If we wanted to use eggs instead of flax seed, how many eggs would you recommend? Would you then keep the coconut oil measurement the same?
Renea Brown says
December 1, 2015 at 11:56 pmThe vegan version I made this year was almost the same. Except I add coconut to my sweet potatoes, some unsweetened Cashew milk and use Agave for sweetener. (In the past I used Eagle Brand milk so I was looking for a healthier substitute. I did not tell family members that I had changed my recipe. Several commented that it was even better than last year. My picky Dad even went back for seconds.
Maggie says
December 31, 2015 at 4:48 amThis looks amazing! Can you confirm if you’re using regular coconut milk (like drinking milk) or the coconut milk that comes in a can and is thicker? Also by chance do you have the recipe for the mini version? I’d love to make a small portion just for me on any given day ????
Brittany Mullins says
January 3, 2016 at 10:18 pmHi Maggie. I’m using coconut milk from a can. I don’t have a recipe for a mini version but you could try halving the recipe. I hope you enjoy it. 🙂
Kelli says
August 10, 2016 at 11:01 pmHi. I can’t have maple. Do you think honey would work instead? Would I need to change the measurement?
Taylor Kiser says
November 4, 2016 at 11:13 pmLove this recipe remake! Looks so delicious!
Emily says
November 14, 2016 at 4:43 pmLooks amazing!! I want to make this recipe this year for thanksgiving and have family with nut allergies, would the recipe work with vegan marshmallows instead of the nut topping (even though it looks delicious!)
Adesh says
November 21, 2016 at 9:32 amI t looks amazing. My grandson allergic to nuts, what can I substitute ?
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Brittany Mullins says
November 21, 2016 at 11:08 amI think you could easily replace the pecans with more oats! Let me know how it turns out. 🙂
Lisa P says
November 21, 2016 at 12:39 pmDo you think you could substitute almond milk rather than coconut milk? My daughter doesn’t like coconut.
Brittany Mullins says
November 21, 2016 at 12:46 pmYes! I think almond milk would work fine!
Stacey Large says
August 27, 2017 at 5:05 pmThis recipe is awesome! My kids love it! I do put a lil butter in mine and a beaten egg. I love this website!
MEAl5 says
November 7, 2017 at 9:21 pmI’d love to make a small portion just for me on any given da
Kathy Soury says
November 12, 2017 at 8:51 amWhat else would work instead of almond flour? It comes in large quantities and afraid it will go to waste. Want to make this for Thanksgiving for a brother-in-law who is gluten free.
Brittany Mullins says
November 13, 2017 at 3:03 pmOat flour or gluten-free all-purpose flour will work too!
Tara | Treble in the Kitchen says
November 8, 2017 at 5:46 amPinning this!! Looks like a DELISH Thanksgiving dish 🙂
Brittany Mullins says
November 13, 2017 at 3:09 pmThanks Tara!!
Melanie says
November 14, 2017 at 5:56 amThis looks reeaaally good, especially that crumbly topping!
Brittany Mullins says
November 14, 2017 at 9:41 amThe topping is the best part, for sure!!
Emily @ Pizza & Pull-Ups says
November 14, 2017 at 9:32 amThis looks so good, I might have to make this to have as part of breakfast next week!
Brittany Mullins says
November 14, 2017 at 9:35 amDo it!! It would be delicious for breakfast.
Vicki says
November 14, 2017 at 7:40 pmDo you mix in the liquid portion of the canned coconut milk or just measure 1 cup of the solid cream part? This looks perfect for this year’s feast, thank you for republishing the recipe!!
Brittany Mullins says
November 15, 2017 at 8:43 amGood question. I shake the can before opening so that the liquid portion is mixed with the cream on the top and then use it. Hope this helps!
Chelsie says
December 23, 2017 at 12:16 amI have made this twice now! So delicious. I even had some people who don’t eat sweet potatoes eating them! Thank you for this great recipe!
Brittany Mullins says
December 25, 2017 at 12:38 pmHooray!! This casserole is one of my favorites from childhood so I LOVE being able to share this healthier version with you and your family. Thank you for coming back to leave a comment too. I so appreciate it. 🙂
Shannon says
March 28, 2018 at 5:12 pmThis was my favourite recipe for Sweet Potato Casserole, I last made it at Christmas, but now you can’t see the recipe on your website! It just shows all the pics but not the list of ingredients or instructions. Please help!! Can you repost this recipe?
Brittany Mullins says
March 29, 2018 at 9:45 amI’m so sorry for the inconvenience. I’ve been making some changes to the back-end of my site to help speed things up and this recipe was deleted in the process. I went in and updated it so it should be good to go. Enjoy!
Becky says
March 29, 2018 at 5:28 amPlease help!!! This is my favorite sweet potato casserole recipe and I just went to look at it again because I plan on making it for Easter and the recipe isn’t coming up. I used my phone and the computer so I’m thinking it’s not just me. Can you please send me the recipe or try to get it loaded back onto this page? It will be greatly appreciated 🙂 Thanks!
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Brittany Mullins says
March 29, 2018 at 9:46 amHi Becky! Thanks so much for letting me know about the recipe issue. I’m so sorry for the inconvenience, but the recipe is updated now! I hope you enjoy the casserole this weekend. Happy Easter.
Allison says
November 19, 2018 at 1:29 pmWe tried this new recipe for our family Thanksgiving. Now that we have a dairy-free nephew, we have to give up our old (butter-filled) recipes and search out new ones. THIS ONE IS AWESOME!!! Give it a try with your families this year! You won’t be disappointed.
…and leftovers made an amazing breakfast today 😉
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Brittany Mullins says
November 19, 2018 at 3:31 pmYay!! This makes me so happy, Allison. And I’m totally with ya on having the leftovers for breakfast. That might be the best part about making this. Also, thank you so much for coming back to leave a comment and star rating. I so appreciate it and I know other readers will appreciate it as well. 🙂
Elizabeth Hicks says
November 21, 2018 at 8:13 amExcited to try this for Thanksgiving!
Brittany Mullins says
November 21, 2018 at 9:40 amYay! You’ll have to come back and let me know how it turns out! 🙂
Deb says
November 22, 2018 at 1:03 pmJust put this in the oven for the second year because it was such a big hit last year. Doubled the recipe this year so we’d have plenty!
Jeanette says
November 23, 2018 at 10:32 amMade your sweet potato casserole for Thanksgiving dinner. It camer out delicious! I made a couple of tweaks to the recipe. I roasted the sweet potatoes to add in the carmelized flavor. Worked great! I omitted the coconut oil and used almond butter for the topping. I omitted the coconut oil in the sweet potato mixture and replaced with a homemade walnut butter since it adds a buttery flavor. Worked great making it ahead then adding the prepared crumb topping just before putting in the oven.
Initially, I planned to double the recipe, but due to sick guests cancelling after I baked the sweet potatoes, I’m going to make the second batch today and freeze it. I think I’ll freeze it in a zip lock bag molded to the size of the baking dish so it won’t have to be defrosted to fit the dish.
Definitely a keeper recipe! Thank you for taking the time to create such a wonderful recipe.
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Susan says
November 23, 2018 at 10:40 amI made this recipe for Thanksgiving, and it was great! I loved the flavor of the sweet potatoes and the crunchy topping. Delicious, and healthier than so may other recipe. A keeper – I will definitely make it again.
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Mairi-a says
November 24, 2018 at 2:45 amHi, saw this on Instagram, great!
I’m european though, and it seems
confusing, is this casserole a dessert,
or a side dish for main meal
One comment was for breakfast?
how would you
catagorise it! Thanks
Lisa says
November 27, 2018 at 11:53 pmMairi-a: A sweet potato casserole is a traditional side dish for a main meal, especially a meal for the holidays or for a social event in the U.S. There are many traditional American recipes for sweet potato pie, which is a dessert and would contain very similar ingredients (brown sugar, maple syrup, vanilla extract, etc.). The chief difference is pastry dough for pie, and only a streusel topping for the casserole.
Breakfast casseroles are not as popular in the U.S. as sweetened cereal, but we typically make them egg-based, similar to quiche and are often light on vegetables and heavy on meat. Having this sweet potato casserole for breakfast is not a traditional suggestion, but a very good way to increase the consumption of vegetables.
Older, more traditional American recipes tend to emphasize sweet preparations with this particular root vegetable, but other cultures tend to prepare them with more savory ingredients.
Julie Saldana says
November 29, 2018 at 12:03 pmactually, the dish is not very eye-catching.But, okay, importantly it’s good for health. Can you tell me the taste of it ?
see this says
December 10, 2018 at 1:24 pmGoood day!This is kid off off topic but I need some guidance from an established blog.
Is it tough to seet upp your own blog? I’m nnot very techincal but I can figure things out
pretty quick. I’mthinking about creating my ownn bbut I’m not sure where to begin. Do you have any tips
or suggestions? Appreciate it
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Di-Di | Flat-Out Flexitarian says
May 14, 2019 at 11:30 amThank you, Brittany. The combination of sweet potato + maple syrup + vanilla + cinnamon + nutmeg + pecans is a match made in heaven. I’ve added this recipe to a mini sweet potato recipe roundup for flexitarians.
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