Healthy Sweet Potato Casserole

Savor the wholesome goodness of Healthy Sweet Potato Casserole, with a crunchy pecan topping and creamy decadent sweet potatoes. It’s gluten-free and can be made re-fined sugar-free, and a perfect blend of flavor and wholesome goodness!

Thanksgiving side dishes will always be my favorite, and I love indulging during the holiday. This side is indulgent while also being healthy. It pairs perfectly with Creamed Corn, Sauteed Spinach, and Zucchini Casserole.

What I Love About This Recipe

• Comfort Food Redefined: Enjoy the warmth and comfort of traditional sweet potato casserole without compromising on health, making it the perfect comfort food for mindful eaters.
• Simple Ingredients: Boasts a simple yet wholesome ingredient list.
• Gluten-Free: This healthy sweet potato casserole caters to diverse preferences, and can be made refined sugar-free as well, ensuring everyone can relish the dish.

How to Make Healthy Sweet Potato Casserole

1. Boil the sweet potatoes. Preheat the oven to 350º F (175°C). Peel and chop the sweet potatoes, then boil in a large pot of salted water over high heat for 25 to 30 minutes until fork-tender.
2. Prepare the filling. Discard the water and use a handheld mixer (or a potato masher) to achieve a perfectly mashed consistency. Blend the mashed sweet potatoes with eggs, ghee, milk, cinnamon, ginger, vanilla extract, maple syrup, and salt. Spread the filling into an 8×8 or 9×9 baking dish.

3. Mix the topping. In a small bowl, mix pecans, maple syrup, brown sugar (if using), ghee, and cinnamon, then generously sprinkle the blend over the sweet potato mixture for an irresistible topping.
4. Bake. Bake for 30 to 35 minutes until the topping begins to brown.

Make-Ahead, Storage, and Re-Heating Information:

• To Make-Ahead: Prepare the recipe as directed and let it cool completely. Cover tightly with foil or plastic wrap and store it in the fridge up to 2 days in advance of when you plan on serving it.
• Storage: Store by covering it tightly with plastic wrap or transferring it to an airtight container. Refrigerate for up to four days to maintain freshness. To extend storage, consider freezing the casserole in a freezer-safe container for up to three months.
• To Re-Heat: Preheat your oven to 350°F (175°C). If refrigerated, bring it to room temperature. Cover the casserole dish with foil and bake for about 20-25 minutes, or until heated through.

Healthy Sweet Potato Casserole Recipe

Delight in the wholesome goodness of our Healthy Sweet Potato Casserole, where luscious sweet potatoes meet a crunchy pecan topping. It's a perfect fusion of flavor and nourishment, crafted to be gluten-free and can be made refined sugar-free.

5 from 8 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

Equipment

• ▢
  8×8 Baking Dish or 9×9 baking dish
• ▢
  Handheld Mixer or potato masher

Ingredients

• ▢ 5 medium Sweet Potatoes
• ▢ 2 large Eggs beaten
• ▢ 2 tablespoons Ghee or butter, melted
• ▢ 1/4 cup Almond Milk or other non-dairy milk
• ▢ 2 tablespoons Maple Syrup
• ▢ 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 Brown Sugar optional
• ▢ 2 tablespoons Ghee or butter, melted
• ▢ 2 teaspoons Cinnamon

Instructions

• Boil the sweet potatoes. Preheat the oven to 350º F (175°C). Peel and chop the sweet potatoes, then boil in a large pot of salted water over high heat for 25 to 30 minutes until fork-tender.
• Prepare the filling. Discard the water and use a handheld mixer (or a potato masher) to achieve a perfectly mashed consistency. Blend the mashed sweet potatoes with eggs, ghee, milk, cinnamon, ginger, vanilla extract, maple syrup, and salt. Spread the filling into an 8×8 or 9×9 baking dish.
• Mix the topping. In a small bowl, mix pecans, maple syrup, brown sugar (if using), ghee, and cinnamon, then generously sprinkle the blend over the sweet potato mixture for an irresistible topping.
• Bake. Bake for 30 to 35 minutes until the topping begins to brown.

Notes

Make-Ahead, Storage, and Re-Heating Instructions

• To Make-Ahead: Prepare the recipe as directed and let it cool completely. Cover tightly with foil or plastic wrap and store it in the fridge up to 2 days in advance of when you plan on serving it.
• Storage: Store by covering it tightly with plastic wrap or transferring it to an airtight container. Refrigerate for up to four days to maintain freshness. To extend storage, consider freezing the casserole in a freezer-safe container for up to three months.
• To Re-Heat: Preheat your oven to 350°F (175°C). If refrigerated, bring it to room temperature. Cover the casserole dish with foil and bake for about 20-25 minutes, or until heated through.

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

Tried this Recipe? Pin it for Later!Mention @AimeeMarsLiving or tag #AimeeMarsLiving!

This post was originally posted on October 23, 2019 and updated in November 2023.