Healthy Sweet Potato Casserole Recipe

This Healthy Sweet Potato Casserole recipe is deliciously indulgent with a sugared pecan topping without the refined sugar. By using ingredients such as non-dairy milk and ghee this recipe cuts down on the non-healthy additives while maintaining the sweet classic flavor.

Healthy sweet potato casserole in a casserole dish.

Healthy Sweet Potato Casserole

This Thanksgiving recipe favorite is often filled with delicious, yet unhealthy ingredients, but this version of sweet potato casserole is one you won’t regret. Every year I pile my plate high with the traditional sweet potato casserole, that now graces my in-law’s table every holiday. This wasn’t always the case though.

Being southern this staple was always offered at Thanksgiving whether it was topped with a pecan crumble or marshmallows. My husband, who grew up in New York, didn’t learn of this dish until he brought me home one year to “meet the family.”

When discussing the food spread I quickly realized sweet potato casserole was not on the menu. I then quickly called my mom for the family recipe and got to work in the kitchen.

Twelve years later we’re still enjoying this dish at each Thanksgiving. It never fails that my family asks if this dish goes on the dessert table or the main table. I have no idea where that thought would even come from…

Healthy sweet potato casserole topped with pecans.

Ingredients in Healthy Sweet Potato Casserole

This recipe for sweet potato casserole is extremely healthy, however, many of the ingredients can be swapped.

  • Sweet Potatoes: I’m a purist and prefer fresh sweet potatoes. You can substitute 1 container of Simply Potatoes Mashed Potatoes or 2 1/2 cups Trader Joe’s mashed sweet potatoes though. Cook both according to package directions.
  • Egg: if you truly want to make this dairy-free you could substitute the one egg for a flax egg. To make a flax egg combine 1.5 tablespoon flaxseed meal + 2.5 tablespoons warm water.
  • Ghee: also known as clarified butter, ghee is the healthier cousin of butter. However, you can easily swap the ghee for butter in this recipe.
  • Almond Milk: any non-dairy version of milk such as oat milk (my personal favorite), cashew milk, coconut milk, etc will work for this recipe.
  • Cinnamon
  • Ginger
  • Vanilla Extract: the vanilla heightens the flavor of this recipe. For an even bolder flavor swap out the vanilla for almond extract.
  • Pecans: the topping of the casserole comes down to preference. Pecans are a healthier option, however, you could easily swap these out for marshmallows.
  • Maple Syrup: the maple syrup adds a sweet element without adding refined sugar. The syrup can be swapped for brown sugar.
healthy sweet potato casserole with silver spoon

How to Make this a Vegan Sweet Potato Casserole

Swap the butter for oil or a vegan version of butter. Then use a flax egg instead of an actual egg.

Easy Thanksgiving Recipes

Preparing Thanksgiving dinner doesn’t need to be complicated. These recipes below are simple, delicious, and ones everyone will love. They pair perfectly with turkey and gravy and can be prepared quickly.

Healthy sweet potato casserole in a square baking dish.

Healthy Sweet Potato Casserole

This Healthy Sweet Potato Casserole Recipe is deliciously indulgent with a sugared pecan topping without the refined sugar. By using ingredients such as non-dairy milk and ghee this recipe cuts down on the non-healthy additives while maintaining the sweet classic flavor.
5 from 7 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 15 minutes
Servings: 8 Servings
Calories: 302.41kcal
Author: Aimee Mars



  • 5 medium Sweet Potatoes
  • 1 large Egg beaten
  • 2 tablespoons Ghee or butter, melted
  • 2 tablespoons Almond Milk or other non-dairy milk
  • 2 teaspoons Cinnamon
  • 1/4 teaspoon Ground Ginger
  • 2 teaspoons Vanilla Extract
  • 1/4 teaspoon Salt


  • 1 cup Pecans chopped
  • 2 tablespoons Maple Syrup
  • 2 tablespoons Ghee or butter, melted
  • 2 teaspoons Cinnamon


  • Preheat oven to 350℉
  • Peel and chop the sweet potatoes and place into a large pot of water set over high heat. Bring to a boil and continue to cook for 25 to 30 minutes or until the potatoes become fork tender. Drain the water and mash with a potato masher.
  • Mix the egg, 2 tablespoons of ghee, milk, cinnamon, ginger, vanilla extract, and salt together with the mashed sweet potatoes. Place into an 8×8 baking dish and spread evenly.
  • Combine the pecans, maple syrup, ghee, and cinnamon in a small bowl and sprinkle on top of the sweet potato mixture.
  • Bake for 30 to 35 minutes.


Serving: 1cup | Calories: 302.41kcal | Carbohydrates: 34.55g | Protein: 4.33g | Fat: 17.17g | Saturated Fat: 5.66g | Cholesterol: 45.56mg | Sodium: 166.1mg | Potassium: 547.78mg | Fiber: 5.95g | Sugar: 9.57g | Vitamin A: 20084.34IU | Vitamin C: 3.53mg | Calcium: 74.98mg | Iron: 1.38mg
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About The Author


I’m thrilled you’ve stopped by my space here and love to connect with new friends through food. I’ve always felt sharing meals brings people together, which is one of the many reasons I began this site.


12 thoughts on “Healthy Sweet Potato Casserole Recipe

  1. 5 stars
    This casserole got me so excited about Thanksgiving. We tried it and it was a hit so it will definitely be repeated on our holiday table.

  2. 5 stars
    Love this healthier take on sweet potato casserole, and your vegan substitution ideas turned out great! My family couldn’t even tell that I used a flax egg instead of a regular egg. It was delicious, perfectly sweet, and my kids devoured it 🙂

  3. 5 stars
    I loved that these weren’t loaded down with sugar. I’ve never liked the brown sugar and/or marshmallow mess even though I love sweet potatoes – so glad to finally have a good recipe that is the perfect balance of savory and sweet.

  4. Great idea having a healthier option on the Thanksgiving table. Looks delish, even though it’s much lower calorie than traditional sweet potato casserole. This would be good for a seasonal brunch too!

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