Healthy Sweet Potato Casserole
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Add as Google Trusted SourceCreamy sweet potatoes meet a crunchy oat and pecan topping in this healthy sweet potato casserole. A vegan, gluten-free take on my mom’s holiday favorite.
My mom’s sweet potato casserole was always one of my favorite parts of Thanksgiving, Christmas and Easter dinner. When I decided to make a vegan and gluten-free version, I wanted to keep everything I loved about hers: the creamy sweet potato filling and, most importantly, that sweet, crunchy topping!
This version uses fresh sweet potatoes, maple syrup and coconut milk for the filling, with an oat and pecan crumble that gets golden in the oven. The coconut milk gives the potatoes a rich, creamy texture without butter or cream, and there’s a little cinnamon and nutmeg in every bite. Pair it with my healthy green bean casserole for the holiday table, or try my classic sweet potato casserole if your family is all about the marshmallow topping.
Table of Contents
- Why I Love This Sweet Potato Casserole
- Ingredients Needed
- Substitutions
- How to Make Healthy Sweet Potato Casserole
- Tips for the Best Sweet Potato Casserole
- What to Serve with Sweet Potato Casserole
- How to Make Sweet Potato Casserole Ahead of Time
- How to Store Leftovers
- Frequently Asked Questions
- More Recipes to Try
- More Thanksgiving Side Dishes
- Healthy Sweet Potato Casserole Recipe
“10 stars! Thank you for this healthy recipe. It has been my go-to sweet potato dish for years. We have egg, dairy and gluten allergies in our family, but those without allergies love it just as much. It’s the right amount of sweet, and I feel good knowing it’s full of quality ingredients. I’m so grateful for this!!”
Why I Love This Sweet Potato Casserole
- Made for sharing: It’s vegan and gluten-free as written, so you can bring one dish that works for guests with different dietary needs.
- A head start on holiday cooking: Prep the filling and topping ahead of time, then assemble when you’re ready to bake. One less thing to tackle on Thanksgiving morning!
- Fits right into your holiday menu: Serve it alongside turkey and stuffing, or pair it with my lentil loaf for a vegan holiday dinner.
Ingredients Needed
- sweet potatoes – fresh sweet potatoes make up the creamy filling. Look for orange-fleshed varieties like Jewel or Garnet.
- coconut milk – canned coconut milk adds creaminess without dairy. Full-fat makes a richer filling, but light coconut milk works too.
- maple syrup – adds sweetness and a little maple flavor that’s so good with the cinnamon and pecans.
- coconut oil – use melted coconut oil in the filling and solid coconut oil for the topping. The solid oil helps create those little bits of crumble!
- ground flaxseed – goes straight into the filling. No need to mix it with water or make a flax egg first.
- brown sugar or coconut sugar – sweetens the crumble topping. Either option works.
- pecans – add a rich, nutty crunch. Chop them so you get some in every bite.
- rolled oats – give the topping extra texture. Use certified gluten-free oats if needed.
- oat flour or almond flour – helps bring the crumble together. Either works here; choose certified gluten-free oat flour if needed.
Find the full ingredient list with measurements in the recipe card below.
Substitutions
- Use butter: Vegan butter works in place of the coconut oil, or use regular butter if you don’t need the casserole to be dairy-free. Melt it for the filling and keep it cold for the topping.
- Swap the milk: Unsweetened almond, oat or soy milk can replace the coconut milk. The filling won’t be quite as rich, but you’ll still get plenty of creaminess from the mashed sweet potatoes.
- Switch up the nuts: Use chopped walnuts instead of pecans. For a nut-free version, try pepitas and choose oat flour instead of almond flour.
- No flaxseed? You can leave it out. There’s no need to buy a whole bag just for this recipe!
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 the sweet potatoes, then boil until fork-tender. Drain well and let cool slightly.
Step 2: Mix the topping ingredients together, cutting in the solid coconut oil with a fork until the mixture is crumbly.
Step 3: Mash the sweet potatoes, then stir in the coconut milk, maple syrup, melted coconut oil, flaxseed, vanilla, cinnamon, nutmeg and salt.
Step 4: Spread the filling in a greased baking dish and sprinkle the crumble evenly over the top. Bake at 350°F for 40–45 minutes, until the topping is golden and the filling is hot.
Tips for the Best Sweet Potato Casserole
- Drain the potatoes thoroughly: Let them sit in the colander for a few minutes so excess water can drain and steam can escape. You want creamy sweet potatoes, not a watery filling!
- Keep some crumble texture: Work the solid coconut oil into the topping until you have small clumps. Stop before it becomes a smooth paste so you get those little crunchy bites throughout.
- Watch the topping: If the pecans and oats start getting too dark before the filling is hot, loosely cover the dish with foil and continue baking.
What to Serve with Sweet Potato Casserole
This is one of those holiday sides that works with just about everything on the table. Here are a few pairings to round out your meal:
- The main dish – Serve alongside roast turkey, or try my air fryer turkey breast if you’re cooking for a smaller gathering.
- Savory sides – My wild rice stuffing adds herbs and a little chewy texture, while cranberry sauce brings a tart contrast to the sweet potatoes.
- Something green – My kale and Brussels sprout salad adds freshness and crunch alongside the creamy casserole.
- 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 Make Sweet Potato Casserole Ahead of Time
Want one less thing to do on Thanksgiving morning? Prepare the sweet potato filling and crumble topping the day before, then refrigerate them in separate covered containers.
When you’re ready to bake, spread the filling in your greased baking dish, sprinkle on the topping and bake as directed. The chilled filling may need extra time, so check that the center is hot before taking it out. If the topping is already golden, loosely cover it with foil while the filling finishes warming through.
How to Store Leftovers
Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days.
Reheating: Warm individual portions in the microwave, or reheat a larger amount in the oven at 350°F until hot throughout. Loosely cover with foil if the topping starts getting too dark.
For the best texture, stick with refrigerating this casserole rather than freezing it.
Frequently Asked Questions
Yes! If you don’t need the casserole to be vegan, replace the ground flaxseed with one egg. Let the cooked sweet potatoes cool before mixing it in.
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.
No. The filling contains maple syrup, and the topping uses brown sugar or coconut sugar. Both sweeteners contribute added sugar, so using coconut sugar doesn’t make the casserole sugar-free.
More Recipes to Try
More Thanksgiving Side Dishes
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, peeled and chopped, 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.8 cups sweet potatoes, peeled and chopped
- Meanwhile, preheat your oven to 350°F and lightly grease a 9×13-inch baking 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.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
- Place sweet potatoes into a large bowl and mash them with a fork before adding coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg, and salt to the bowl. Mix until everything is combined.1 cup canned coconut milk, ¼ cup maple syrup, ¼ cup coconut oil, 1 Tablespoon ground flaxseed, 1 teaspoon vanilla, 1 teaspoon cinnamon, ½ teaspoon freshly grated or ground nutmeg, ½ teaspoon sea salt
- 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
- Make ahead: Prepare the filling and topping the day before and refrigerate in separate covered containers. Assemble before baking. Chilled filling may need additional baking time; check that the center is hot.
- Topping: If the topping browns before the filling is hot, loosely cover with foil and continue baking.
- Storage: Refrigerate leftovers in an airtight container for up to 5 days. Reheat individual portions in the microwave or a larger portion in the oven at 350°F until hot throughout.
- Gluten-free: Use certified gluten-free oats and oat flour, or use almond flour.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
Omg! Made this for Thanksgiving and it was my favorite side dish this year! Truly the best sweet potato casserole I’ve had, and I love that it’s a healthier version. This recipe is definitely a keeper. Thanks so much!
Ahh yay! That makes me so happy to hear, Nathalie. I’m so glad this casserole was a hit for Thanksgiving dinner! Thanks for making it and for coming back to leave a review. I so appreciate it!
Is there a substitution for the coconut milk and coconut oil?
You could use another plant-based milk. I’d go with some creamy like oat milk or cashew milk. You can do vegan butter or regular butter in place of the coconut oil. Let me know if you try it!
I can’t wait to make this for my family this Thanksgiving! Can it be made a day or two ahead?
Hey Paula – Yes, I have a note about that in the blog post. 🙂 You can definitely prep this ahead of time. I prefer to prep the sweet potato base, store in an airtight container in the refrigerator and then prep the topping separately. The morning of, you can add the base to a casserole dish, add the topping and bake! If you just want to get it all done, you can bake the entire casserole ahead of time and keep in the fridge for 3-5 days.
This looks amazing! I have someone who can’t eat oats – Do you have a suggestion for a substitute in the topping? Or just leave out? Thanks!!
Hey Kelli – You could try just subbing in more flour/nuts for the oats. Let me know how it turns out if you try it. 🙂
This recipe looks great! Do you have any make ahead instructions for this recipe?
Hey Janine – I have instructions for prepping the dish in advance in the blog post. 🙂
This is such a great recipe. I make it for the holidays and my fam loves it!
Assuming I can leave out the pecans for the topping due to allergies? Should I just add more flour or leave as is?
Totally! You can just skip the pecans if needed. Shouldn’t need to add more flour.
This recipe is AMAZING! My family loved it and it’s definitely a keeper. The coconut milk helps keep it creamy, and the spice combination is incredible. Thanks for providing a healthy and delicious take on a classic. ❤️
Oh yay!! I’m so glad you tried and loved this casserole, Lysandra! It’s one of my all-time faves. I really appreciate you coming back to leave a comment and star rating. The ratings are super helpful to other readers!
Hi, can I leave out the flour in the topping, or is the flour needed?
Hey Arielle – You could try just subbing in more oats for the flour. Let me know how it turns out if you try it. 🙂
This looks delicious and I plan to make for thanksgiving. Can you sub canned sweet potato in place of baking sweet potatoes? I just purchased a few cans from Whole Foods and am hoping I can use them as a shortcut! Thanks!
Hey Angela! Yes, I think canned sweet potatoes would work just fine. 🙂 I can’t wait to hear what you think, definitely let me know how it turns out!
I made this recipe for a Friendsgiving with my mom’s group and it was a huge hit! So delicious! I’ll be making another pan for Thanksgiving. And sharing the recipe with my sister who is gluten and dairy intolerant. Thanks for a delicious recipe!
Yay!! That makes me so happy to hear, Anna. I’m so glad the casserole was a hit! I really appreciate you coming back to leave a comment and star rating. They are super helpful to other EBF readers. <3
I’ve been making this casserole 2 years in a row now for both my family Thanksgiving dinners and Friendsgiving too and it’s always a hit! I have multiple family / friends that are gf or vegan so this is always my go-to recipe. Love it!
Ahh yay!! That makes me so happy to hear, Monica! I’m so glad this casserole is a hit with your family and friends. Thanks for taking the time to come back and leave a comment / star rating. I so appreciate it! <3