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Healthy sweet potato casserole in a square baking dish with some scooped out and a serving spoon in it's place.
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5 from 8 votes

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.
Prep Time10 minutes
Cook Time1 hour 5 minutes
Total Time1 hour 15 minutes
Course: Side Dish
Cuisine: American
Servings: 8 Servings
Calories: 302.41kcal
Author: Aimee Mars

Equipment

  • 8x8 Baking Dish or 9x9 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 8x8 or 9x9 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