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This Healthy Sweet Potato Casserole is a lightened-up version of an old classic. It is smooth, buttery, made with delicious fall spices, and topped with the most amazing, crunchy pecan crumble. It comes together in only a few simple steps and it is Vegetarian, Dairy-Free, and Gluten Free. Perfect side dish for the HOLIDAYS!
This is the BEST Sweet Potato Casserole
This Simple and healthy Sweet Potato Casserole recipe comes together pretty quickly and is made with slow-roasted sweet potatoes that are blended with fall spices, fluffy eggs, melted butter, vanilla, cinnamon, and maple syrup. It is topped with an amazingly crunchy, sweet pecan crumble, and it is Gluten Free and Dairy Free!
This holiday Casserole recipe is a lightened-up version of an old classic dish. It makes a wonderful holiday side dish paired with baked ham and kale and roasted sweet potato salad and roasted turkey breast. You are going to LOVE IT!!
Why you’ll love this recipe!
- It is packed with so much flavor and the most delicious, crunchy, sweet pecan crumble topping!
- Very simple and easy to make.
- It is gluten-free so everyone can enjoy it!
- Perfectly fluffy sweet potatoes layered with sweet maple syrup, butter, and warm spices.
- It makes the best Thanksgiving side dish!
I love sweet potatoes, they are actually one of my favorite vegetables. You can make so many great, delicious recipes with them like these Healthy Paleo Sweet Potato Fries or this insane Sweet Potato Buddha Bowl with Black Beans and this sweet potato casserole!
What makes this baked sweet potato casserole healthy?
- Made with all whole ingredients like nutritious sweet potatoes, eggs, butter, maple syrup, cinnamon, and pecans.
- It contains less butter and sugar than the classic recipe with the sugar being replaced with healthier maple syrup and coconut sugar. Both of these are lower on the Glycemic Index, making them much healthier sweetener alternatives.
- This HOLIDAY CASSEROLE recipe is also vegetarian, Gluten Free and Dairy Free! A perfect side dish you can serve at your Thanksgiving dinner that everyone can enjoy!
Ingredients you will need
How to make a healthy sweet potato casserole
Be sure to check out the recipe card at the bottom of this post for the complete list of recipe ingredients, instructions, and nutrition.
- Roast the sweet potatoes. Clean, slice, and season the sweet potatoes then roast them in a preheated oven at 375 degrees F for 45-55 minutes. Remove and let cool.
- Mix up the pecan crumble. Add all of the crumble ingredients to a medium size mixing bowl and mix well with a fork to combine it all together. Set aside.
- Make the sweet potato filling. Peel the skin off of the potatoes, discard the skin and place the sweet potato into the bowl of a food processor. Blend the potatoes to then add in the milk, butter, eggs, maple syrup, cinnamon, pumpkin spice, and a pinch of salt. Continue blending for 15-20 seconds until it is all incorporated into a nice smooth mixture.
- Assemble and bake. Pour the sweet potato mixture into a greased 8×8 or 9×9 baking dish and spread it out evenly with a spoon or rubber spatula. Top the sweet potato with the pecan crumble in an even layer. Cover and bake for 30-35 minutes. Remove the foil and bake it for 10-15 more minutes. Per the recipe card below.
- Serve. Let it cool and then serve it hot.
Recipe Tips and Variations
- You can use melted coconut oil in place of the butter in this recipe.
- Replace the maple syrup with date syrup to make it Whole30.
- Brown sugar can be used in place of coconut sugar although it is slightly healthier.
- Regular milk can be used in place of non-dairy milk if you do not need to keep this recipe dairy-free.
- Make this sweet potato casserole egg-free. Simply leave out the eggs, it will still be crazy good.
- You want to blend the sweet potatoes right after you remove the skin while they are still warm so they blend nicely.
- You can also peel and dice the sweet potatoes, then season and roast them but this is more work, so I think it is much easier and more flavorful to roast them in their skin.
Make it ahead of time
One of the best parts about this simple recipe is that you can make it ahead of time and bake it when you are ready. To make this recipe ahead of time: make and assemble the casserole but do not bake it. Instead, cover it with foil and store it in the refrigerator for 1-2 days.
Once you are ready, bake it as directed in the recipe and serve. It makes the perfect Thanksgiving make-ahead recipe!
Storing and Reheating Suggestions
To store: You can store this healthy sweet potato casserole after it has cooled, in an airtight container in the refrigerator for up to 3 days.
To reheat: Easily reheat portions in the microwave until warmed through.
More healthy Sweet Potato recipes
- Best Instant Pot Sweet Potatoes
- Sweet Potato Soup
- Sausage and Pepper Twice Baked Sweet Potatoes
- Air Fryer Sweet Potato Chips
- Instant Pot Mashed Sweet Potatoes
- No Oil Sweet Potato Wedges
Other Quick and Easy Thanksgiving Side Dishes!
Did you make this Sweet Potato Casserole recipe? If you did, then please leave a rating and comment below. You can also tag me on Instagram @pinchmegoodfood so I can see your creation.
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Healthy Sweet Potato Casserole With Pecan Crumble
- Total Time: 45 minutes
- Yield: 6-8 1x
- Diet: Gluten Free
Description
This decadent homemade sweet potato casserole is the perfect light and sweet holiday side dish! It is so simple and easy to make and it comes out wonderfully fluffy with an incredible, crunchy pecan crumble on top! It is gluten-free and dairy-free, and everyone will LOVE IT!
Ingredients
For the sweet potato filling
- 4 medium sweet potatoes – about 2 ¼ pounds
- 1 tablespoon olive oil – you can also use olive oil spray
- 1+ ¼ teaspoons kosher salt – divided
- ⅓ cup unsweetened non-dairy milk of choice
- ¼ cup pure maple syrup
- 1.5 tablespoons melted non-dairy butter or melted coconut oil
- 2 large eggs – beaten
- ½ teaspoon ground cinnamon
- ¼ teaspoon pumpkin spice
For the pecan crumble
- 1 cup whole pecans + ¼ cup chopped pecans
- 1 tablespoon melted non-dairy butter or melted coconut oil
- ¼ cup coconut sugar
- 2 tablespoons pure maple syrup
- ½ teaspoon ground cinnamon
- ¼ teaspoon pumpkin spice
- Pinch of kosher salt
Instructions
- Roast the sweet potatoes. Clean and slice the sweet potatoes in half lengthwise. Brush each potato with some olive oil and a sprinkle of salt. Place the potatoes cut side down onto a sprayed baking sheet and roast them in a preheated oven at 375 degrees F for 45-55 minutes. Remove and let cool.
- Mix up the pecan crumble. Add all of the crumble ingredients to a medium size mixing bowl and mix well with a fork to combine it all together. Set aside.
- Make the sweet potato filling. Peel the skin off of the potatoes, discard the skin and place the sweet potato into the bowl of a food processor. Blend the potato to break it down a few times then add in the milk, butter, eggs, maple syrup, cinnamon, pumpkin spice, and a pinch of salt. Continue blending for 15-20 seconds until it is all incorporated into a nice smooth mixture.
- Assemble and bake. Pour the sweet potato mixture into a greased 8×8 or 9×9 baking dish and spread it out evenly with a spoon or rubber spatula. Top the sweet potato with the pecan crumble in an even layer. Cover the whole casserole with foil and bake it for 30-35 minutes. Remove the foil and bake it for 10-15 more minutes.
- Serve. Let it cool and then serve it hot.
Notes
- Select medium size sweet potatoes that are even in size so they cook all at the same time. Try your best to slice them into even-size halves.
- You can either brush each half of the sweet potato with some olive oil or spray them with olive oil spray to keep the calories lower.
- You can store this healthy sweet potato casserole after it has cooled, in an airtight container in the refrigerator for up to 3 days. Easily reheat portions in the microwave.
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Category: Healthy Side Dishes
- Method: Baked
- Cuisine: American
Amy sent a good sized sample of this sweet potato casserole home with us last night.
Gone in one meal. It was VERY good.
Outstanding recipe. Flavor is incredible. Will be on Thanksgiving table for sure.
Thanks Amy!
Lou
Thank you so much!