Healthy Sweet Potato Casserole 

Switch things up for Thanksgiving and try this Healthy Sweet Potato Casserole recipe instead of the traditional sugary dish. This healthier casserole uses maple syrup as the sweetener, mixed with roasted sweet potatoes, pecans, coconut flakes, and vegan marshmallows.

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This isn’t your grandma’s sweet potato casserole, but it’s still just as delicious! Plus it’s way better for you! Sweet potatoes are an excellent source of fiber and their flavor isn’t hidden behind processed sugar. This will be everyone’s new favorite healthy side dish! 

If you like healthier Thanksgiving recipes, you will love my healthy stovetop stuffing and healthy cauliflower au gratin!

Why You’ll Love This Recipe

• Same Great Flavor, But Better for You: Make substitutions and changes to your favorite holiday dishes so they are healthy and delicious! Check out my other healthy Thanksgiving recipe ideas if you need some inspiration!
• Less Added Sugar: This sweet potato casserole recipe uses a splash of maple syrup to sweeten the dish, but it doesn’t use any other sweeteners or added sugar. That’s way less sugar than this side usually has!
• Great for Making Ahead of Time: You can roast the sweet potatoes for this dish a few days in advance. That will help you save time on Thanksgiving or whenever you’re preparing this casserole.

Ingredients

• Sweet Potatoes: All you need are a few cleaned sweet potatoes with the skin on! It’s easier to peel off after they are roasted.
• Maple Syrup: This is a great natural sweetener that complements the natural flavors of the sweet potatoes. You could also use honey or stevia if you prefer.
• Vanilla & Cinnamon: A pinch of cinnamon and a splash of vanilla bring out the flavors in the sweet potatoes and taste like the classic recipe.
• Pecans: Crunchy pecans add texture and nutty flavor to the top of the casserole.
• Coconut Flakes: Unsweetened coconut adds more flavor and a crunchy texture to the top of the dish without a lot of extra sugar.
• Vegan Marshmallows: Keep the dish dairy-free and Paleo-friendly by using vegan marshmallows. You can also use regular marshmallows or skip them altogether.

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations & Dietary Modifications

• Try With Purple Sweet Potatoes: This other color of sweet potato has a similar flavor and texture, but the deep purple color is a fun spin. They would be really fun as a side dish around Halloween, too!
• Make a Streusel Topping: Skip the marshmallows in favor of a pecan streusel topping made with gluten-free oats, brown sugar, and butter. Keep the recipe dairy-free with vegan butter! The topping for my apple pumpkin crisp would work well for this casserole.
• Add Nuts and Dried Fruit: You can also use different nuts, like walnuts, or add seeds like pepitas. Dried fruits like cranberries, raisins, or dates also taste amazing on top of this casserole.
• Nut-Free: Skip the pecans or replace them with pumpkin seeds instead.

How to Make Healthy Sweet Potato Casserole

This low-calorie sweet potato casserole is full of flavor, without a lot of added sugar. While roasting the sweet potatoes takes time, it’s a hands-off process, which makes cooking simple. Wash your sweet potatoes, preheat the oven to 425°F, and line a baking sheet with parchment paper before you get started.

Step 1: Roast Sweet Potatoes. Slice the clean sweet potatoes in half lengthwise and place them face down on the parchment paper-lined baking sheet. Spray them lightly with cooking spray and bake them for 35-40 minutes, until the edges start to brown.

Step 2: Remove the Skins. Once the potatoes are fully cooked, remove them from the oven. The skins should easily slide off the potatoes. Add them to your food processor or a large bowl. 

Step 3: Blend the Sweet Potatoes. Add the olive oil, cinnamon, maple syrup, sea salt, and vanilla to the potatoes. Blend the sweet potatoes and other ingredients until they are smooth. You can use the food processor or an electric hand mixer to blend them.

Step 4: Add the Toppings and Bake. Reduce the heat of the oven to 325°F. Spread the sweet potato mixture across the bottom of an 8×8 inch baking dish. Sprinkle the ground flax, coconut, pecans, and marshmallows over the sweet potatoes. Bake the casserole for 8-10 minutes, or until the marshmallows begin to brown. It’s a tasty side for pressure cooker turkey breast for Thanksgiving!

Expert Tips

• Roast for Richer Flavor: Roasting the sweet potatoes caramelizes the natural sugars and removes moisture, resulting in a more concentrated flavor.
• Use the Food Processor for Smooth Texture: Blending the sweet potatoes and other ingredients in a food processor is the best way to ensure a consistently smooth texture. The smoother and creamier the sweet potatoes, the better!
• Toast the Pecans: Bring out the sweet nutty flavor of the pecans even more by lightly toasting them in a skillet over medium-low heat for 5-7 minutes before adding them to your casserole. This will also help them stay crunchy longer.

Storage Directions 

• Storing: Store any leftovers in an airtight container in the refrigerator for up to 4 days. I don’t recommend freezing leftovers as the texture will be too mushy.
• Reheating: Reheat leftovers in the microwave in 60-second increments until they are heated through. You can also reheat them in the oven at 325°F for about 10 minutes, or until the middle is warm.
• Make Ahead: This healthier side dish is great for making in advance! You can blend the sweet potatoes up to 3 days ahead of time. Then add the topping and bake it according to the instructions.

Serving Suggestions

This gluten-free sweet potato casserole is a delicious and healthy spin on the classic holiday dish. It still has the classic marshmallows on top, but without all of the other added sugar. The roasted sweet potatoes are full of fiber and nutrients that everyone will love. Bring this as your dish to Thanksgiving, Friendsgiving, Christmas, or any other holiday potluck and change everyone’s mind about sweet potato casserole! 

• Make a healthier Thanksgiving dinner and serve your turkey with this low-sugar sweet potato casserole, healthy green bean casserole, garlic cauliflower mash, and sugar-free cranberry sauce.
• Skip the whole turkey and serve this healthier sweet potato casserole with turkey stuffed acorn squash instead! 
• Enjoy a healthy pumpkin spice latte and pumpkin spice coffee cake for dessert.

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