Healthy Sweet Potato Casserole
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My healthy sweet potato casserole tastes like the classic: rich, creamy, and perfectly spiced, but made lighter with wholesome swaps and a buttery pecan streusel.
Sweet potato casserole is a non-negotiable at holiday tables, but the traditional version is usually loaded with butter, heavy cream, and a blanket of marshmallows. Delicious? Absolutely. But also far too much sugar. I wanted to create a version that still feels indulgent, creamy, and festive- just without the sugar crash.
So, I tested this recipe side by side with the classic, swapping in lighter ingredients and a naturally sweet pecan streusel topping. By using maple syrup, a touch of light cream, and just enough butter to keep things rich, you get all the cozy flavors you love- but without the excess fat and sugar.
The result? A lighter, more wholesome sweet potato casserole that doesn’t skimp on flavor. My family couldn’t tell the difference during recipe testing. In fact, the pecan topping disappeared faster than the marshmallow version!
Table of Contents
Key Ingredients
This isn’t the complete list, but just some essential notes and tested substitutions. Find the full list below.
- Sweet potatoes. You’ll need between 3 1/2 and 4 cups of mashed sweet potatoes, which works out to be three large ones. I usually boil the potatoes, but when I’m in a pinch, I usually prep air fryer baked sweet potatoes or microwave sweet potatoes. Some readers asked if canned sweet potatoes work, which is a yes; however, I find it super hard to find unsweetened canned sweet potatoes where I am!
- Butter. Yes, butter is high in fat, but I only use a few tablespoons, unlike other recipes that call for up to one cup. I tested this recipe without it, and honestly, it didn’t compare. Instead, I compromise by using a few tablespoons (instead of a full cup!!!).
- Coconut sugar. A healthier alternative to white or brown sugar. If you want something even more nutritious, I tested this recipe with maple syrup and honey, so feel free to substitute a few tablespoons of one for the other. 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 altogether omitting cream, I like to use light cream, which has fewer calories and fat than heavy cream.
- 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
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
- 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!
Dietary swaps for this casserole
In my family, we have someone with a nut allergy, a dairy allergy, and an egg allergy, so I’ve tested this in many ways:
- 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. My go-to is Bob’s Red Mill.
- Dairy-free. Replace the butter with melted coconut oil or vegetable oil, and use dairy-free cream instead of the heavy cream. This is sometimes labelled as a double cream alternative.
- Egg-free. Use ½ cup of applesauce instead of the eggs.
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.
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. Saying that, I do suggest reheating it in a preheated oven at 350°F until warm and gooey. The nuts won’t crisp up, but they taste better warm.
Yes, it does (ask my partner, who loves the big batch this casserole makes for the leftovers!). 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.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Healthy Sweet Potato Casserole
Video
Ingredients
- 4 cups mashed 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 350°F (180°C). 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.
Notes
Nutrition
More healthy holiday sides
- Pumpkin Curry Soup
- Roasted Potatoes and Carrots
- Air Fryer Brussels Sprouts
- Squash Casserole
- Cauliflower Mashed Potatoes
Wow I never have seen similar recipe for dessert with sweet potato. thanks so much.
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.