Healthy Sweet Potato Casserole
This healthy sweet potato casserole with pecan topping is a lighter version of the classic southern recipe. You’d never guess that this easy sweet potato casserole is healthy – the creamy sweet potatoes and crunchy pecan topping are irresistible!
Every year one of my contributions to my family’s Thanksgiving dinner is the sweet potato casserole. I love that I get the job of making the sweet potatoes for our holiday meal. Yes, sweet potato casserole is one of my favorite parts of the meal. But the real reason that it’s my favorite dish to prep is that it’s so easy!
You won’t believe how simple it is to make this healthy sweet potato casserole with pecan topping. You also won’t believe how yummy this healthy casserole is!
The sweet potatoes are mashed with honey and flavored with warm spices and vanilla. The whipped sweet potatoes are extra creamy thanks to an egg and some milk. I don’t add any butter to my homemade sweet potato casserole. The sweet potatoes are rich enough on their own so you don’t need it.
Instead of the traditional marshmallow topping, a cinnamon, brown sugar and pecan topping is the perfect finishing touch. When the casserole is baked in the oven, the pecans get toasty and the brown sugar caramelizes on top of the sweet potatoes. Needless to say, your house will smell amazing as this sweet potato pecan casserole bakes!
This healthy sweet potato casserole is so easy to make, and so delicious, that you’ll want to include it at all of your holiday meals. It’s one of our favorite Thanksgiving side dishes, and also perfect for Christmas and Easter.
How to cook sweet potatoes for casserole
I steam my sweet potatoes when I make sweet potato casserole. Peel them, cut them into 1-inch pieces, and steam over a pot of boiling water. This method is easy and faster than boiling the potatoes whole or cooking them in the oven, or use my Instant Pot Sweet Potatoes recipe.
If you want to amp up the caramelized sweet potato flavor in your sweet potato casserole you could roast the chopped sweet potatoes in the oven. Or, bake the sweet potatoes whole and then scoop out the soft flesh from the skin.
Once your sweet potatoes are cooked, you can prep the casserole in just minutes. This recipe for sweet potato casserole really is so easy!
How to make sweet potato casserole
- Steam your peeled, chopped sweet potatoes until soft.
- Use a mixer to mash the sweet potatoes with honey, milk, egg, and spices.
- Spread the smooth, creamy sweet potato mixture in a baking dish.
- Combine chopped pecans, brown sugar and cinnamon and sprinkle over the top of the casserole.
- Bake the casserole and enjoy!
Some readers have wondered if they can make this sweet potato casserole ahead of time. I usually make this the day before Thanksgiving, so the answer is yes. Here’s how to make it ahead:
To make sweet potato casserole ahead
- Prepare the casserole, keeping the topping separate. I usually put the topping in a small, covered bowl or small zip-top bag. Refrigerate for up to two days.
- When you are ready to bake the casserole, sprinkle on the topping. I recommend letting the casserole sit at room temperature for about 20 minutes before baking to take the chill off. You may need to add 15-20 minutes to the covered bake time if baking a chilled casserole.
Tips for making sweet potato casserole
- You can double this recipe and bake it in a 9×13-inch baking dish if you are feeding a lot of people. If you’re making this for your family for a weeknight dinner you can halve the recipe.
- To make this sweet potato casserole dairy-free, use a dairy-free milk such as almond milk. I’ve also omitted the milk completely with success.
- To make vegan sweet potato casserole, use dairy-free milk and omit the egg. Use pure maple syrup, not honey.
- This healthy sweet potato casserole is a gluten-free side dish.
- Oven space tip: My family bakes this sweet potato casserole (and our other side dishes) after the turkey comes out of the oven on Thanksgiving. The turkey rests for 45 minutes while the side dishes bake. Or try my Slow Cooker Sweet Potato Casserole.
This is the best recipe for sweet potato casserole. I’ve been making it for 8 years and it always gets rave reviews! If you try it, leave a comment below to let me know.
Also try these favorite side dish recipes:
- Broccoli Casserole from Scratch
- Green Bean Casserole from Scratch
- Roasted Brussels Sprouts
- Honey Roasted Sweet Potatoes
Healthy Sweet Potato Casserole
Ingredients
For the sweet potatoes:
- 4 pounds sweet potatoes (about 5 medium, peeled and cut into 1-inch pieces)
- 1/2 cup milk (whole milk, almond milk, etc.)
- 1/3 cup honey or pure maple syrup
- 1 large egg
- 1 teaspoon vanilla extract
- 1 1/2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground ginger
- 1/2 teaspoon Kosher salt
For the topping:
- 1/2 cup chopped pecans
- 1 tablespoon packed brown sugar
- 1/2 teaspoon ground cinnamon
Instructions
- Place the chopped sweet potatoes in a steamer basket over a pot of water. Cover and bring to a boil. Allow the sweet potatoes to steam for 15-20 minutes, until they are very tender when pierced with a fork.
- Let the sweet potatoes cool slightly and then transfer them to a large mixing bowl.
- Preheat oven to 350 degrees F.
- Using an electric mixer, beat the sweet potatoes until smooth. Add the milk, honey or pure maple syrup, egg, vanilla, cinnamon, nutmeg, ginger and salt. Mix until well combined and smooth.
- Spread the sweet potato mixture into an 8x8-inch baking dish.
- In a small bowl, combine the pecans, brown sugar and 1/2 teaspoon cinnamon. Sprinkle topping over the top of the casserole.
- Cover the dish with foil and bake for 20 minutes. Remove the foil and bake 20-25 minutes more, until the pecans are lightly toasted and the casserole is hot.
Notes
- Prepare the casserole, keeping the topping separate. I usually put the topping in a small, covered bowl or small zip-top bag. Refrigerate for up to two days.
- When you are ready to bake the casserole, sprinkle on the topping. I recommend letting the casserole sit at room temperature for about 20 minutes before baking to take the chill off. You will need to add 15-20 minutes to the covered bake time if baking a chilled casserole.
Nutrition
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One of my favorite casseroles!
When I think about sweet potato casserole I don’t instantly think of healthy. This might have to go on my menu this year. I’m doing my best to have a happy but healthier meal this year.
I’m realizing that my favorite holiday dishes can still be enjoyed, but in a much healthier way. Most times there’s just no reason to add all of the sugar, butter, or processed ingredients that are often found in side dishes like this one. I hope you try this casserole, it really is so delicious!
I’m not hosting Thanksgiving this year, though I still need to decide what side dishes to make! This sweet potato casserole looks mouthwatering, Kristine! I love that you lightened it up a bit, yet still kept it full of flavor. Sounds delicious!
Thank you, Gayle! Good luck planning your menu! There are so many tempting options, it can be very hard to choose.
This looks amazing! I love seet potatoes – they are so delicious!
Thanks, Kelly! I love how sweet potatoes are so sweet and delicious even plain. They don’t need much to make them extra special!
This recipe sounds fabulous! Gorgeous pics too!
You’re too sweet. Thank you!
What a gorgeous casserole, Kristine! I don’t think I’d want to share a single bite. Pinned!
Thanks so much for pinning, Melanie!
This looks great! Goodness knows I don’t need more butter and sugar on Thanksgiving day. Love that I can still get my sweet potato fix without filling up!
Thank you, Courtney! I’m all for indulging a little on Thanksgiving, but there are plenty of other opportunities besides the sweet potatoes to do that, right?!
I so needed this recipe. My sweet potatoes were way too sweet last year. Thanks for this healthier version.
You’re so welcome! Since sweet potatoes are already sweet, you really won’t miss the extra sugar. 🙂
Love the healthy spin on a what should be a “good” vegetable.
Thanks, Jaren! It’s nice to keep the vegetable dishes on the healthy side, right?
This looks amazing, and I love that it’s good for me! I would love to have this at Thanksgiving or anytime as a side dish!
Please don’t limit yourself to Thanksgiving! I like to make this as a side dish pretty often. It’s just too good to only enjoy it once a year!
Wow Kristine! This looks absolutely delicious! My mouth watered when I saw those photos. I could definitely see this on my holiday table. Pinned!
You are too sweet! I hope you do try this out some time. Thank you for pinning!
I love sweet potato pecan casserole and now I can have an extra scoop because your recipe is healthy…right!? Looks delicious!
You can totally have an extra scoop (or two!)! You have to eat your veggies, right?
This casserole looks unbelievable! I want I want!
Thank you, Jocelyn! Wish I could send you some! 🙂
I’ve never had sweet potatoes in dessert form before, definitely curious to know what this casserole tastes like. It does look delicious!
Thanks, Thalia!
This looks so tasty! I love sweet potato!!
Thank you, Lilli!
This looks and sounds so wonderful! Love how healthy you’ve made this!
Thank you, Laura! It doesn’t take much to make sweet potatoes taste amazing!
I can’t seem to get enough of sweet potatoes lately. Your recipe sounds delicious and I love that you made your sweet potato casserole a healthy version.
Thank you, Renee! It tastes so good, you don’t even think about this casserole being healthy.
Can’t wait until Thanksgiving again 🙂
Me too! Thanks for stopping by, Tina!
can you make this ahead of time and cook in crock pot?
Hi Melissa, you could probably heat this up in a crock pot, on low heat. I usually follow the make ahead instructions in the post when I make this and bake it in the oven right before serving. You might also try my healthy slow cooker sweet potato casserole recipe, which is completely made in a crock pot.
Tried this recipe this year. I used less cinnamon as we find it a bit strong. Casserole was very dry and thick. Flavor was good. Not sweet enough for some. Thanks for sharing!
I’m excited to try this recipe!!