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My healthy sweet potato casserole features a lightened-up spiced sweet potato mash topped with a pecan streusel and baked until creamy and golden. No added sugar!
Love sweet potato desserts? Try my sweet potato muffins, sweet potato pancakes, sweet potato brownies, and sweet potato cake next.
One of the best parts of Thanksgiving and the holidays is, of course, the food. And yes, that includes the side dishes! My sweet potato casserole is a family favorite.
Now, I’ve given the classic a little makeover to make it lighter and more wholesome.
Instead of all the added sugar and fat, I use coconut sugar, which is less refined and light cream. There’s no butter either, but don’t fret- It’s so hearty and delicious that no one will know it’s secretly healthier than the OG.
Table of Contents
Why I love this recipe
- It’s like eating dessert for dinner. You get the best of both worlds in this sweet-savory side dish: healthy mashed sweet potatoes enhanced with warm spices. Go ahead and serve it for dessert if you’re so inclined!
- An easy holiday side dish. This easy sweet potato casserole is always welcome whether it’s Thanksgiving, Christmas, or the Fourth of July.
- Made without marshmallows. I opted to leave the marshmallows off of this sweet potato casserole recipe in place of the pecan streusel. It not only cuts back on the added sugar but honestly makes the dish so much more delicious.
Ingredients needed
- Sweet potatoes. Pick up about three large sweet potatoes when you’re shopping. This is enough to make a casserole that will feed a crowd. I boil the potatoes, but you can also make my air fryer baked sweet potatoes or microwave sweet potatoes if you prefer.
- Butter. Yes, butter is high in fat, but I only use a few tablespoons, unlike other recipes that call for up to one cup.
- Coconut sugar. A healthier alternative to white or brown sugar. Want something even healthier? No problem! I tested this recipe with maple syrup and honey, so sub it out with a few tablespoons. Sugar free syrups will also work.
- Eggs. The sweet potato filling is divinely rich, which is thanks to whole eggs. They add moisture and help thicken the filling so it doesn’t fall apart in the spoon.
- Light cream. Instead of completely omitting cream, I like to use light cream, which has fewer calories and fat than heavy cream. Stir splashes of the cream into the filling at a time until it’s as creamy and luscious as you like.
- Warm spices. Sweet potatoes are best friends with cinnamon and nutmeg. It’s the best warm and comforting duo for fall and winter recipes!
- Streusel topping. Chopped pecans are stirred together with whole wheat flour, coconut oil, and coconut sugar to make the streusel topping. And if you don’t have pecans at home, use almonds, hazelnuts, or pumpkin seeds instead.
How to make sweet potato casserole
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Cook the sweet potatoes. Boil the potatoes in water until fork tender.
Step 2- Make the filling. Mash the potatoes, then stir in the rest of the filling ingredients. Mix until smooth and combined.
Step 3- Make the pecan topping. In a separate bowl, stir the pecan topping ingredients together until crumbly.
Step 4- Assemble and bake. Pour the filling into a prepared baking dish and spread it into an even layer. Sprinkle the pecan streusel on top, then cover the dish with foil. Bake until the pecan topping is golden brown.
Arman’s recipe tips
- Avoid runny, watery mashed potatoes. Boiling the sweet potatoes is my preferred method but only when the water is thoroughly drained. If too much is left behind, it can make the filling watery.
- Make the potatoes ahead of time. Cook and mash the sweet potatoes 3 to 4 days ahead of making the casserole. Just keep them in an airtight container in the fridge until it’s time to finish the filling and bake.
- Taste the streusel before adding it to the sweet potato mixture. If you want to enhance the spices or add more sweetness, go for it!
Variations
This healthy casserole is very forgiving and is super easy to customize to various
- Add bourbon. A splash of bourbon or whiskey in the filling will give it a deeper, more complex flavor.
- Nut free. Omit the pecans from the streusel or replace them with pumpkin seeds.
- Gluten-free. Use your favorite gluten-free flour instead of all-purpose flour in the streusel.
- Dairy-free. Replace the butter with melted coconut oil or vegetable oil, and use non-dairy milk instead of the heavy cream.
- Egg-free. Use ½ cup of applesauce instead of the eggs.
- Add a subtle heat. A pinch of cayenne or paprika will give the filling a subtle but complimentary heat.
Storage instructions
To store: The leftovers will keep for 4 to 5 days when stored in an airtight container in the fridge. Just know that the streusel will lose its crispy crunch as it sits.
To freeze: Sweet potato casserole freezes very well for up to 3 months. Either assemble or bake it without the pecan topping, wait for it to cool, cover the dish, and freeze. Let it thaw in the fridge overnight before adding the streusel on top and baking.
To reheat: While the casserole is delicious chilled or at room temperature, you can reheat it in a 350ºF oven or microwave if you prefer it hot.
Frequently asked questions
Yes, the casserole can be assembled without the streusel up to 2 days ahead of time. Keep it covered and in the fridge until it’s time to add the topping and bake.
More healthy holiday sides
- Pumpkin Curry Soup
- Roasted Potatoes and Carrots
- Air Fryer Brussels Sprouts
- Squash Casserole
- Cauliflower Mashed Potatoes
Healthy Sweet Potato Casserole
Ingredients
- 4 cups sweet potatoes cooked, approximately 3 large potatoes
- 1/4 cup butter melted
- 1/2 cup coconut sugar or maple syrup
- 2 large eggs
- 1/2 cup low fat cream or coconut cream
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/2 teaspoon nutmeg
Pecan streusel
- 1/2 cup whole wheat flour
- 1/2 cup coconut sugar
- 1/4 cup coconut oil melted
- 1 cup pecans roughly chopped
Instructions
- Preheat the oven to 180C/350F. Grease a 9 x 13-inch baking dish and set aside.
- Place the sweet potato in a pot of water and bring to a boil. Cook until the sweet potatoes are tender when pierced with a fork, about 10-15 minutes.
- In a large mixing bowl, add the cooked sweet potatoes and mash them until smooth. Add the butter, coconut sugar, eggs, light cream, vanilla extract, salt, cinnamon, and nutmeg, and mix until thick and smooth.
- Transfer the mixture to the greased baking dish.
- In a separate bowl, combine the flour, coconut sugar, coconut oil and pecans and mix until a thick crumble remains. Sprinkle over the sweet potato mixture.
- Place the baking dish in the oven and bake for 25-30 minutes, or until the streusel topping is golden.
Is this meal actually sweet or “lunc type?
Successful side meal for my Thanksgiving dinner. Thank you!
😀 Fabulous! Thanks for letting me know!
This sounds amazing! Can’t wait to try! Questions about the streusel- do you think almond flour would work? Or what gf flour would be best? Also, would butter be ok here instead of coconut oil?
Thanks!
Can I use maple syrup instead of coconut sugar for the streusel as well?
Hi Zane- I don’t think maple will work for the streusel- it needs to be granulated 🙂
Got it thank you
Just made this for my family and we are OBSESSED!!! This healthy sweet potato casserole recipe is one for the books- an absolute keeper.