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An entire batch of healthy sweet potato casserole in a black oval slow cooker with a wooden spoon.

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.

Course Side Dish
Cuisine American, Holiday
Keyword how to make sweet potato casserole, paleo thanksgiving side dish, sweet potato recipe, sweet potato slow cooker
Prep Time 1 hour 30 minutes
Cook Time 4 hours 30 minutes
Total Time 6 hours
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.