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Healthy Sweet Potato Casserole With Pecan Crumble – Gluten Free

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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!

Healthy sweet potato casserole in a square, white dish topped with pecans with a spoon in the dish and a plate of the casserole behind it.

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, apple sausage stuffing, or 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 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!

Close up of sweet potato casserole in a white dish with a silver spoon in it scooping out a piece of the 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

Bowl of whole sweet potatoes, bowl of pecans, bowl of coconut sugar, bowl of whole eggs, bowl with maple syrup and a plate with a stick butter on a white marble surface.

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.

  1. 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.
  2. Mix up the pecan crumble. Add all of the crumble ingredients to a medium-sized mixing bowl and mix well with a fork to combine it all together. Set aside.
  3. 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 then add in then 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.
  4. 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.
  5. Serve. Let it cool and then serve it hot.
Sliced sweet potatoes, cut side down on a silver baking sheet
Prep the sweet potatoes
Cooked, roasted sweet potato halves on a baking sheet
Roast the sweet potatoes
Round wooden cutting board with roasted, peeled, sweet potatoes on top of it with a bowl of cooked sweet potatoes behind it
Peel off the skin
Blended, cooked sweet potato in the bowl of a food processor
Blend with the rest of the ingredients
Pecan crumble mixed up in a round glass mixing bowl with a spoon in the bowl
Mix up the crumble
Blended sweet potato spread out in a white squash dish with a bowl of pecan crumble behind it
Spread the filling into a pan
Uncooked sweet potato casserole with pecan topping in a square white baking dish on a marble counter
Top with the crumble
Baked easy sweet potato casserole in a square baking dish with white plates behind it and some pecan pieces next to it
Bake

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 this healthy sweet potato casserole ahead of time

One of the best parts about this simple recipe is that you can make it and bake it when you are ready. To make this recipe beforehand: 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.

Hand using a spoon to scoop out some sweet potato casserole from a baking dish with white, stacked plates behind it and 2 pecans on the counter next to it.

More healthy Sweet Potato recipes

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

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5 from 2 reviews

  • Author: Amy Estes
  • Total Time: 1 hour 15 minutes
  • Yield: 6–8 servings 1x
  • Diet: Gluten Free
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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

Scale

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

  1. 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.
  2. 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.
  3. 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.
  4. 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 at 375 degrees F for 30-35 minutes. Remove the foil and bake it for 10-15 more minutes.
  5. 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: 35 minutes
      • Cook Time: 40 minutes
      • Category: Healthy Side Dishes
      • Method: Baked
      • Cuisine: American
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