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

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…

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.

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.

• Brown Butter Mashed Potatoes
• Southern Green Beans
• Creamed Corn

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 minutes

Cook Time: 1 hour hour 5 minutes minutes

Total Time: 1 hour hour 15 minutes minutes

Servings: 8 Servings

Calories: 302.41kcal

Author: Aimee Mars

Ingredients

SWEET POTATOES

• ▢ 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

PECAN LAYER

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

Instructions

• 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.

Nutrition

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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