This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
Enjoy the traditional flavors of the holidays without the calories in this quick and easy Low Sugar Sweet Potato Casserole. Roasted sweet potatoes, blended with low sugar maple syrup and topped with pecans, flaxseed and vegan marshmallows this is a side anyone will love!
Something magical happens when you roast a vegetable. When people tell me they don’t like eating vegetables, I tell them roast it and then tell me you don’t like it. It goes in tasting like dirt, comes out tasting like candy. Magic. Pure magic. Roasting a vegetable on high heat caramelizes it and enhances its natural sugars and of course, everyone loves sugar. I have yet to have someone come back and tell me they don’t like a roasted vegetable.
The best kept secret about roasting vegetables is you can turn them into a simple mash or classic casserole in a matter of minutes. That is if you have a working blender, which mine tends to misbehave more often than not but that’s a story for another day.
Because the vegetables are caramelized when they’re roasted you don’t need to add a lot of sugar to them. My Mom realized this a few weeks ago when she roasted sweet potatoes and blended them into mashed sweet potatoes. She raved to me how good they were and went on to tell me she would be making them for Thanksgiving.
I reminded her of the low sugar sweet potato casserole I made last Christmas and how it was made the same exact way she described. She couldn’t believe something so fancy that ended up in a casserole dish was not only easy to make, but also delicious. Yes, healthy food can be delicious. I know some of you don’t believe, but it’s true.
You want to know what the best part about roasted vegetable dishes? You can make them ahead of time. I actually roast the sweet potatoes, blend with milk and the other ingredients then place in the refrigerator the night before.
The next day I bring the potatoes to room temperature, place in my casserole dish, add the toppings, bake for a few minutes and voila sweet potatoes are done! Holiday meals already feel like a circus juggling act so I take every shortcut I can get. Now you can spend more time actually enjoying the holiday instead of being trapped in the kitchen.
Hungry for More? Subscribe to get insider tips delivered to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.
Low Sugar Sweet Potato Casserole
Enjoy the traditional flavors of the holidays without the calories in this quick and easy Low Sugar Sweet Potato Casserole. Roasted sweet potatoes, blended with low sugar maple syrup and topped with pecans, flaxseed and vegan marshmallows this is a side anyone will love!

Ingredients
- 3 sweet potatoes
- 1 tbsp coconut oil
- 1 tbsp maple syrup
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 tsp salt
Toppings
- 1 tbsp flaxseed
- 1/4 cup pecans
- 1/4 cup unsweetened coconut flakes
- 1/4 cup vegan mini marshmallows
Instructions
Preheat oven to 425 F. Prepare a baking sheet with parchment paper.
Add cut sweet potatoes to the baking sheet. Spray with coconut baking spray and sprinkle cinnamon on potatoes.
Roast potatoes 35-40 minutes just until the edges begin to brown. Remove sweet potatoes from the oven and add them to a food processor (you can use a hand mixer as well).
Turn oven down to 325 F.
To the sweet potatoes, add coconut oil, cinnamon, maple syrup, sea salt and vanilla and mix ingredients well until smooth.
Pour sweet potatoes into a baking dish. Sprinkle with flaxseed, coconut, pecans and marshmallows.
Bake 8-10 minutes just until marshmallows begin to brown. Remove from the oven and enjoy!
Recipe Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
Love my recipes?
Check out my cookbook!
What I Used For The Recipe
Most veggies I love roasted! Some more than others, but the magic really does happen in the oven.
Good thing yours doesn’t shut off anymore especially with all the veggies you eat!
YESSSSS! this is what I need!!! LOVE LOVE LOVE! Thanks for sharing for meatless monday! And TOTALLY agree about roasting vegetables being magical!
I’m so happy you’re happy!
YES PLEASE. Hmmmm veggies that I don’t like. I had a terrible experience with kobocha squash (seriously, disgusting. I think it must have been rotten or something) and I’ve pretty much stayed away since. I more have issues with certain fruits. I really don’t like lychee and I’m on the fence about Asian Pears. OH and I HATE cactus. GROSS.
For me, I can’t do beets. There’s just something too earthy about them.
OH BOY. I’m going to make this one next Thursday! We always make a very sugary apple and sweet potato casserole with candied this and that on top. I bet everyone will LOVE this! Bookmarked.:)
I’m sure they will love it. Let me know!
That looks great! I love taking classic dishes and making them healthier. Thanks for joining us for MM
Thanks for hosting! I think we should do something fun with MM next year like other bloggers post recipes as guests on each others sites. Just a thought!
I LOVE sweet potato casserole, and I love even more the idea of adding in maple syrup! Thanks for sharing!
I think I could put maple syrup on anything!
Magic things do happen when you roast 😉 I’ve never had a bad roasted veggie or fruit…or anything hahaha!
You are lucky!
That looks very good! I have been making my sweet potatoes like fries but with a brown sugar glaze for Thanksgiving. I loved my sweet potatoes with marshmallows when I was younger though!
That sounds amazing Sheena!
Great recipe! I feel like so many sweet potato casseroles (especially at this time of year) are chock full of sugar and bad things. This is a nice change!
I feel the same. 🙂
I wouldn’t even bother telling people this was healthy – it’s stunning! Tell them after 🙂 I love roasting veggies – they become magical! I so agree, people that don’t like veggies are doing them wrong 😉 This is a must try, pinning!
Haha, I like it! The healthy part is an added bonus. I think that way of all the healthy food I make though. 🙂
A classic Thanksgiving dish turned healthy… nothing wrong w/ that 🙂 It looks delicious!
Thanks sweetie!
Nom! This Thanksgiving is going to be weird for me, but I am definitely still going to try and make a whole bunch of T-Day traditional recipes even though my dad wants to do something totally different! THIS recipe will DEF be included!!!!
What’s he doing making hot dogs? I’m grilling Turkey breasts…haha. A traditional Thanksgiving with a modern twist!
Umm yes please, this recipe is perfect for my Thanksgiving party! I always bring a sweet potato based dish bu wanted a new spin on it this year. This looks lush!
You will win everyone over with this!
I love sweet potato casserole! You’re pictures are soo pretty!
You are too sweet. Thank you!
I used to hate sweet potato casserole, but now it’s one of my Thanksgiving favorites. This looks delicious and kudos for making it low sugar!