Healthy Sweet Potato Casserole

This Healthy Sweet Potato Casserole is a wholesome twist on the classic holiday side dish blending rich almond milk, velvety sweet potatoes, and a crunchy maple pecan topping. It’s a delectable gluten-free and dairy-free holiday side that satisfies both taste and nutrition cravings.

Updated November 2023

Healthy Sweet Potato Casserole Recipe to Satisfy Your Cravings

Are you ready to elevate your holiday feast with a side dish that’s not only delicious but also packs a nutritious punch? This Healthy Sweet Potato Casserole is a delightful blend of velvety sweet potato puree topped with a crunchy pecan topping, making it the perfect addition to any table.

It’s a gluten-free casserole that is more than just a side dish; it’s a flavorful journey into wholesome indulgence. With the perfect balance of creamy sweetness and crunchy goodness, this dairy-free Thanksgiving dish is destined to become a staple on your table and even includes slow cooker and oven instructions.

Try it for your Thanksgiving or your next holiday party, and savor the delightful warmth this wholesome dish brings to every bite. Whether you’re planning a festive gathering or simply craving a comforting dish, this vegan holiday recipe is a winner.

Ingredients You’ll Need:

For the Sweet Potato Puree:

• Sweet Potatoes: Packed with vitamins and fiber, sweet potatoes form the nutritious base of our casserole.
• Unsweetened Almond Milk: A dairy-free alternative that adds a subtle nutty flavor to the puree.
• Vegan Butter or Coconut Oil: For a rich and creamy texture, choose your preferred dairy-free option.
• Maple Syrup: Provides natural sweetness; you can also opt for vegan honey, coconut nectar syrup or a sugar-free alternative for a lower sugar option. Omit and sub with blended date puree for a Whole30 option.
• Pure Vanilla Extract: Enhances the overall flavor profile with its warm and inviting notes.
• Optional Egg: Adds a touch of lightness; feel free to choose an egg substitute if you’re going egg-free.

Pecan Topping Recipe: 

• Toasted Pecans: A crunchy and flavorful topping that adds a dose of healthy fats.
• Vegan Butter or Coconut Oil: Keeps the topping luscious; non-dairy options are available.
• Maple Syrup: Balances sweetness; experiment with substitutes for a personalized touch. Again, you can also opt for vegan honey, coconut nectar syrup or a sugar-free alternative for a lower sugar option. Omit and sub with apple juice for a Whole30 option.
• Almond Flour: A gluten-free alternative that contributes to the topping’s delightful texture.
• Ground Cinnamon, Nutmeg, Salt: A medley of warm spices that elevates the casserole’s overall taste.

Instructions: How to make Healthy Sweet Potato Casserole

These easy-to-follow steps ensure a delightful and healthy sweet potato casserole, whether baked in the oven or slow-cooked for convenience.

Oven Method:

• Preheat and Prep: Preheat the oven to 350F. Grease a 9×13 casserole dish.
• Boil Sweet Potatoes: Boil peeled and chopped sweet potatoes over a stove-top or the instant pot until fork-tender.
• Make Sweet Potato Puree: Mash sweet potatoes in the pot. Add almond milk, vegan butter, maple syrup, vanilla, and optional egg. Adjust consistency with more milk if needed.
• Transfer and Prep Topping: Transfer puree to casserole dish.
• Combine toasted pecans, vegan butter, maple syrup, flour, cinnamon, nutmeg, and salt for the topping.
• Bake: Sprinkle topping over sweet potatoes. Bake for 25-30 minutes at 350F. Allow to set for 5 minutes before serving.

Slow Cooker Method:

• Prepare Slow Cooker:
  • Coat the inside of a 5-6 quart slow cooker with oil spray.
• Cook Sweet Potatoes: Place sweet potatoes in the slow cooker. Cook on high for 2-3 hours until soft. Mash sweet potatoes in the slow cooker.
• Mix Ingredients: Add butter, milk, maple syrup, vanilla, and optional egg. Adjust consistency with more milk if needed.
• Prepare Topping: In a bowl, combine pecans, vegan butter, maple syrup, flour, cinnamon, nutmeg, and salt.
• Top and Cook: Sprinkle topping over sweet potatoes. Cover and cook on high for an additional 45 minutes to 1 1/2 hours.
• Serve: Serve warm directly from the slow cooker.

Tips for Success:

1. Perfectly Tender Sweet Potatoes: Boil until easily pierced with a fork for a smooth puree.
2. Adjusting Consistency: If the puree seems too thick, add almond milk gradually until desired consistency is achieved.
3. Make-Ahead Option: Prepare the casserole a day before; refrigerate after transferring to the casserole dish.

Serving Suggestions:

Pairing this slow cooker sweet potato casserole with complementary dishes can elevate your meal and create a well-rounded dining experience. Here are some suggestions for what to serve with this delightful casserole:

1. 1. Roasted Turkey or Chicken:
      • This Thanksgiving Turkey or Whole Roasted Chicken is a classic pairing for holiday feasts, the savory flavors of roasted poultry complement the sweetness of the sweet potato casserole.
   2. Baked Ham:
      • The smoky and savory notes of our honey baked ham harmonize well with the sweet and nutty flavors in the casserole.
   3. Grilled Salmon or White Fish:
      • For a lighter option, consider serving the casserole alongside grilled or baked salmon or a mild white fish. The contrasting flavors create a balanced meal.
   4. Quinoa or Wild Rice Pilaf:
      • Incorporate a nutritious grain dish for added texture and variety. Quinoa or wild rice pilaf pairs well with the sweet and creamy casserole.
   5. Green Beans Almondine:
      • A side of crisp-tender sautéed green beans with slivered almonds adds freshness and a contrasting texture to the meal.
   6. Brussels Sprouts with Balsamic Glaze:
      • Roasted Brussels sprouts drizzled with a balsamic glaze provide a savory and slightly tangy element to balance the sweetness of the casserole.
   7. Cranberry Sauce or Chutney:
      • The tartness of our homemade cranberry sauce or chutney complements the sweetness in the casserole, creating a dynamic flavor profile.
   8. Garlic Mashed Cauliflower:
      • A low-carb alternative to traditional vegan mashed potatoes, this garlic cauliflower mash adds a savory component to the meal.
   9. Mixed Green Salad:
      • Our simple green goddess salad with a light vinaigrette can refresh the palate between bites of the rich and flavorful casserole.
   10. Dinner Rolls or Breadsticks:
       • Serve warm, crusty dinner rolls or soft breadsticks to mop up the delicious sweet potato puree and pecan topping.
   11. Fruit Salad:
       • A refreshing fruit salad with a variety of seasonal fruits adds a burst of freshness and color to the meal.

Variations and Substitutions:

Feel free to experiment and make this Healthy Sweet Potato Casserole your own!

• Dairy Lovers: Substitute vegan ingredients with ghee or regular butter.
• Gluten-Free Alternatives: Opt for gluten-free flours in the topping for a celiac-friendly option.
• Personalize Sweetness: Adjust maple syrup or explore alternative sweeteners based on your preference.
• Cooking Methods:
  • Oven Method: Perfect for a classic bake. Follow the straightforward steps for a crowd-pleaser.
  • Slow Cooker Method and Instant Pot: Make this sweet potato casserole in the slow cooker or try our instant pot sweet potato casserole that’s ideal for a hands-off approach. Achieve the same delectable results with a convenient twist.

Make Ahead, Storage and Freezer Instructions:

• Make Ahead: Prepare the sweet potato puree, transfer to the casserole dish without the topping, cover, and refrigerate for up to 24 hours before baking.
• Refrigerate: Store any leftovers in an airtight container for up to 3 days.
• Freeze: For longer storage, freeze in a freezer-safe container; thaw before reheating..
• Reheating:
  • From the refrigerator, bake uncovered at 350F for 25-30 minutes.
  • From the freezer, thaw overnight, then bake. Alternatively, you reheat in the micowave for individual portions in 1-minute increments until warmed through. Maintain topping crispness by briefly broiling if needed.

Frequently Asked Questions (FAQs):

1. Can I Make This Casserole Ahead of Time?
   • Absolutely! You can prepare the sweet potato casserole up to the point of baking, cover the dish, and refrigerate it. Finish the baking process when you’re ready to serve.
2. Can I Customize the Sweetness Level of the Casserole?
   • Certainly! Adjust the amount of maple syrup or try alternative sweeteners to match your preferred level of sweetness.
3. Are There Dairy-Free Options for the Topping?
   • Yes, the topping can be made entirely dairy-free by using vegan butter or coconut oil. Ensure to choose the options that align with your dietary preferences.
4. Can I Omit the Egg in the Sweet Potato Puree?
   • Certainly! If you prefer an egg-free version, omit it or use your favorite egg substitute without compromising the deliciousness of the casserole.
5. Is This Casserole Suitable for a Vegan Thanksgiving?
   • Absolutely! This sweet potato casserole is entirely vegan when using plant-based milk, vegan butter, and skipping the optional egg.
6. Can I Make This Casserole in a Different Size Dish?
   • Yes, you can adapt the recipe to fit your preferred dish size. Adjust the baking time accordingly and keep an eye on it to achieve that perfect golden topping.
7. How Do I Know When the Casserole Is Done Baking?
   • The casserole is done when the topping is golden brown, and the edges are bubbly. Allow it to set for 5 minutes after removing it from the oven for the perfect consistency.
8. Can I Freeze the Casserole Before Baking?
   • While we recommend freezing after baking, you can freeze the casserole before baking. Ensure it’s in a freezer-safe dish, and thaw before following the baking instructions.
9. What makes this sweet potato casserole healthy? This classic side dish earns its healthy status through nutrient-rich sweet potatoes, dairy-free alternatives like almond milk, and the use of natural, unrefined and paleo-friendly sweeteners such as pure maple syrup. With balanced ingredient choices, healthy fats, and gluten-free and Whole30 options, it offers a delicious and mindful addition to a health-conscious diet.

More Easy Healthy Holiday Recipes You Will Love:

Candied Sweet Potatoes

Air Fryer Brussels Sprouts

Roasted Butternut Squash

4.73 from 11 votes

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Healthy Sweet Potato Casserole

Prep Time

1 hr 30 mins

Cook Time

4 hrs 30 mins

Total Time

6 hrs

 

This Healthy Sweet Potato Casserole is a wholesome twist on the classic holiday side dish blending rich almond milk, velvety sweet potatoes, and a crunchy maple pecan topping. It's a delectable gluten-free and dairy-free holiday side that satisfies both taste and nutrition cravings.

Course: Side Dish

Cuisine: American, Holiday

Keyword: how to make sweet potato casserole, paleo thanksgiving side dish, sweet potato recipe, sweet potato slow cooker

Servings: 8 servings

Calories: 273 kcal

Author: Kelly

Ingredients

For the Sweet Potato Puree:

• 3 1/2 lbs sweet potatoes , peeled and chopped into 2 inch chunks or rounds
• 1/4 cup unsweetened almond milk , plus more as needed - feel free to use preferred milk of choice
• 3 Tbsp softened vegan butter , or melted coconut oil (use refined for a neutral flavor). You can also use ghee or unsalted butter if you're not dairy-free
• 1/3 cup pure maple syrup , you can also sub with vegan honey, coconut nectar syrup or sugar-free maple syrup or sticky liquid sweetener of choice for a lower sugar option. Omit and sub with blended dates or apple juice for a Whole30 version.
• 1 tsp pure vanilla extract
• 1 large egg , lightly beaten.If you need an egg-free version, you can also sub with egg substitute of your choice such as whipped aquafaba or a flax egg (1 tbs ground flax + 2.5 tablespoons water - let it sit until thick and gel-like).

For the Pecan Topping:

• 1-1/3 cups toasted pecans roughly chopped
• 2 Tbsp melted vegan butter , or melted coconut oil (use refined for a neutral flavor). You can also use ghee or unsalted butter if you're not dairy-free
• 2-3 Tbsp pure maple syrup , depending on how sweet you prefer. You can also sub with vegan honey, coconut nectar syrup or sugar-free maple syrup or sticky liquid sweetener of choice for a lower sugar option. Omit and sub with apple juice for a Whole30 version.
• 2 Tbsp almond flour , you can also sub with gluten-free finely ground oat flour, cassava flour, gluten-free 1-to-1 baking flour or even all purpose flour if you're not gluten-free.
• 1/2 tsp ground cinnamon
• 1/8 tsp nutmeg
• 1/8 tsp fine sea salt

Instructions

For the Oven Method:

1. Preheat the oven to 350F. Grease a 9x13 casserole dish and set aside.
2. Add the potato chunks to a large pot covered in water by at least 2-3 inches of water. Bring to a boil over medium-high heat. Boil until completely tender (potatoes will pierce easily with a fork) and drain well. Using an immersion blender, hand mixer or a potato masher, mash the sweet potatoes right in the pot. Add the milk, butter, maple syrup, vanilla, and egg, then mix until well combined. Add more milk (1/2 tablespoon at a time) if the mash seems too thick.
3. Transfer the sweet potato mash to the prepared casserole dish and smooth the surface. (You can make the sweet potato casserole up to this point the day before serving if desired. Just cover the baking dish and refrigerate).

4. Combine the pecans, butter, maple syrup, flour, cinnamon, nutmeg and salt. Sprinkle over the sweet potatoes. Bake in the preheated oven for 25-30 minutes. Remove from oven and allow to set for 5 minutes.

   Serve warm.

5. Serve warm.

For the Slow Cooker Method:

1. Coat the inside of your 5-6 quart slow cooker with oil spray. Place the sweet potatoes in the bottom of your slow cooker. Cover with lid and cook on high for 2-3 hours (check if your slow cooker runs hot - mine are usually done at around 2 1/2 hours) or until potatoes are soft and tender. Using an immersion blender, hand mixer or a potato masher, mash the sweet potatoes right in the slow cooker.
2. Add the butter, milk, maple syrup, vanilla, and egg and mix well until combined. Add more milk (1/2 tablespoon at a time) if mash seems too thick. Smooth the surface.
3. In a large bowl, combine pecans, butter, maple syrup, flour, cinnamon, nutmeg and salt in a medium bowl.
4. Sprinkle over the sweet potato mash. Cover and cook on high for an additional 45 minutes - 1 1/2 hours depending on how hot your slow cooker runs.
5. Serve warm right out of the crockpot.

Recipe Notes

How to Make Ahead: Prepare the sweet potato puree, transfer to the casserole dish without the topping, cover, and refrigerate for up to 24 hours before baking.

How to store and reheat:

• Refrigerate: Store any leftovers in an airtight container for up to 3 days.
• Freeze: For longer storage, freeze in a freezer-safe container; thaw before reheating..
• Reheating:
  • From the refrigerator, bake uncovered at 350F for 25-30 minutes.
  • From the freezer, thaw overnight, then bake. Alternatively, you reheat in the micowave for individual portions in 1-minute increments until warmed through. Maintain topping crispness by briefly broiling if needed.

Nutrition Facts

Healthy Sweet Potato Casserole

Amount Per Serving (1 serving)

Calories 273 Calories from Fat 117

% Daily Value*

Fat 13g20%

Carbohydrates 36g12%

Fiber 4g16%

Sugar 17g19%

Protein 4g8%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.