This Healthy Sweet Potato Casserole gives classic Thanksgiving vibes but is way healthier and a perfect weeknight dish.
Oh, Thanksgiving! It’s a time for family, football, a giant turkey, competing stuffing recipes, an auntie who has had a bit too much wine (and even more opinions), and that inevitable food coma. While the holiday focuses on gratitude and appreciation, let’s be honest—it’s really all about the food. I often find it challenging to come up with a dish that is both slightly healthy and nutritious while still fitting in with the traditional sides of the holiday. After much experimentation, I finally perfected this healthy sweet potato casserole.
Going back about 100 years, one of the first sweet potato casserole recipes was featured circa 1917 to promote a marshmallow company. Including marshmallows was marketed to homemakers as a way to add a light sweetness to dishes without having to make a meringue. Brown sugar, cinnamon, and butter were also key ingredients in the original version and have remained consistent in many subsequent recipes of the sweet potato casserole’s evolution.
Marshmallows did not make the cut for today’s healthy sweet potato casserole recipe; there’s no space for mass-produced artificial sugar puffs in this healthy version. However, this updated version does include classic flavors we love, such as sweet potatoes, vanilla, cinnamon, nutmeg, and pecans, for a toasty, nutty crunch. The new healthy additions I’ve added are almond milk, oats, and substituting whole-wheat flour for the traditional AP. These ingredients perfectly blend in the oven to create a perfect autumn aroma and a simply delicious, lower-calorie sweet potato casserole.
Introducing a new and improved streusel topping
This crunchy, healthier streusel topping isn’t groundbreaking, but it is a significant improvement over the one that Mom used to make with marshmallows, loads of brown sugar, and, like, an entire stick of butter. Our healthy sweet potato casserole topping features whole-wheat flour, rolled oats, pecans, brown sugar, and butter, but we use the last two ingredients sparingly. Since we use cold, cubed butter in the topping, your topping ends up crisp and golden, not dry.
How do I store leftovers?
Once your healthy sweet potato casserole has cooled to room temperature, store it in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months. If you are making this dish in advance, do not add the topping until you are ready to reheat and enjoy.
Serving suggestions
Of course, healthy sweet potato casserole is perfect for Thanksgiving. It is a lighter option to serve with your Sausage Stuffing, Garlic Mashed Potatoes, and tasty Turkey Gravy. However, it is so easy to make that it can easily be a weeknight side dish. Recently, I served this dish with my favorite Balsamic Chicken and mixed greens with this copycat Olive Garden Salad Dressing. Alternatively, pair it with whatever your go-to weeknight protein is, like BBQ Pork Chops, Rosemary Steak, or Dutch Oven Whole Chicken.
Ingredients
- 4 large sweet potatoes peeled and cubed
- 2 tablespoons pure maple syrup
- 1/2 cup unsweetened almond milk or milk of choice
- 1 egg
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt
- 1/3 cup whole-wheat flour
- 1/3 cup rolled oats
- 1/3 cup brown sugar
- 1/2 cup chopped pecans
- 3 tablespoons unsalted butter cubed
Instructions
- Preheat your oven to 350°F. Place the cubed sweet potatoes in a large pot, cover with water, and bring to a boil. Cook until the sweet potatoes are fork-tender, about 15 minutes. Drain well.
- Transfer the drained sweet potatoes to a large bowl. Mash them until smooth using a fork or potato masher. Stir in the maple syrup, almond milk, egg, vanilla extract, cinnamon, nutmeg, and salt until well combined.
- Lightly grease a 9×9-inch baking dish and spread the mashed sweet potato mixture evenly. In a separate bowl, mix together the whole wheat flour, rolled oats, brown sugar, chopped pecans, and butter. Use your fingers to press the butter into the rest of the ingredients to create a crumbly texture. Sprinkle this mixture over the mashed sweet potatoes.
- Bake in the preheated oven for 25 to 30 minutes, until the topping is lightly golden. Remove from the oven and let cool for 5 minutes before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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