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Healthier Sweet Potato Casserole

Healthier Sweet Potato Casserole

This Healthier Sweet Potato Casserole is a fabulous makeover of a classic holiday dish! This recipe is lower in sugar, fat, and calories! You wouldn’t know it because the naturally sweet flavors combine to make a delicious dish! It’s nut-free, vegan, gluten-free friendly, and so easy to make. This recipe is the perfect side dish for any holiday gathering or any time you need healthy comfort food.

Sweet Potato Casserole Inspiration

Sweet Potato Casserole has been a staple in my family Thanksgiving for as long as I can remember. We always made it with a crunchy oat and nut topping, not with the marshmallows. I personally think that the kind with marshmallows on top is kind of gross, but no offense to those who like it!

I’ve had always loved the gooey sweet potato center and a delicious crunchy golden top. It was one of my favorite side dishes on holidays! I would even take it over plain mashed potatoes, and that’s saying something! Of course, sweet potato casserole is filled with sugar and fat, so naturally, I wanted to play around with it and make a healthier version!

Sweet Potato Benefits

Not only do I love sweet potatoes for their taste, but their health benefits also! I’ve listed a few benefits for you!

  • Sweet potatoes are a great source of fiber, vitamins, and minerals.
  • The fiber and antioxidants in sweet potatoes are excellent for gut health.
  • Their antioxidants may help protect against certain types of cancers.
  • They are incredibly rich in beta-carotene, an antioxidant that helps with eye health.
  • Sweet potatoes are high in Vitamin-A, which helps your overall immune system.

Healthier Sweet Potato Casserole Ingredients

This recipe is not only delicious, but the ingredients are friendly for vegans, nut allergies, and it can be done gluten-free!

Ingredient Substitutions

To make this casserole gluten-free, you need to substitute the oatmeal for gluten-free oats and the wheat flour for oat flour. For anyone that prefers the taste of honey to maple syrup, you can easily substitute that. The almond milk can be replaced with oat milk, coconut milk, or plain dairy milk. Also, I recommend coconut sugar, but turbinado or brown sugar will work too.

Casserole Making Equipment

This recipe doesn’t require any special equipment. You can use a fork to mash your potatoes unless you have a potato masher. Also, you don’t need a colander to drain your potatoes. You can use a lid of the pot and carefully place it over the top and drain the water. Of course, you are welcome to use a colander.

You can either use a glass pie plate or a casserole dish for this recipe. I personally use a glass pie plate because it fits the ingredients perfectly!

Recipe Notes

  • You can make your own oat flour by grinding your oats in a blender.
  • The potato mash can be made the day before and placed in the fridge. Add the topping and bake as usual when you’re ready.
  • The leftovers can be stored in a container for 3-4 days.
Healthier Sweet Potato Casserole Pin
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I hope you love my Healthier take on Sweet Potato Casserole! If you need some other healthy alternatives for the holidays or in general, you should check out my Healthy Garlic Mashed Potatoes and Honey Wheat Dinner Rolls.

Healthier Sweet Potato Casserole

Healthier Sweet Potato Casserole

Alyssa
This Healthier Sweet Potato Casserole is the wonderful makeover on a classic holiday dish! It's naturally sweetened, nut-free, lower in fat and calories! The lightened up sugar makes the sweet potato shine and tastes absolutely amazing!
5 from 6 votes
Prep Time 25 mins
Cook Time 35 mins
Course Side Dish
Cuisine American
Servings 8
Calories 228 kcal

Equipment

  • Cutting board
  • Chef's knife & potato peeler
  • Medium pot with lid
  • Fork or potato masher
  • Measuring cups and spoons
  • 9-Inch pie plate or casserole dish

Ingredients
  

  • 3 Large Sweet potatoes about 6 Cups
  • 1/2 Cup Unsweetened almond milk
  • 1/4 Cup Maple syrup
  • 2 Tbsp Coconut oil melted
  • 1 3/4 teaspoons Vanilla extract
  • 1 1/2 teaspoons Ground cinnamon
  • 1/2 tsp Fine sea salt
  • 1/2 tsp Ground nutmeg

Topping:

  • 3 Tbsp Coconut sugar or Turbinado sugar
  • 1/3 Cup + 1 Tbsp Oatmeal quick oats
  • 1/4 Cup Whole wheat flour or oat flour
  • 1/4 tsp Ground cinnamon
  • 2 Tbsp Coconut oil solid

Instructions
 

  • Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water, bring to a boil and reduce to simmer. Simmer until the sweet potatoes are fork-tender, about 15-20 minutes.
  • Once the potatoes are tender, remove the pot from the stove carefully. Place a lid over the top at a slant, and carefully pour the water into the sink.
  • Meanwhile, preheat your oven to 350°F and spray a little cooking spray on 9×9 inch pie plate or casserole dish.
  • In a mixing bowl, combine the oats, flour, and coconut sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil.
  • Mash the potatoes with a fork or a potato masher until they start to become smooth. Add the almond milk, maple syrup, oil, vanilla, cinnamon, nutmeg, and salt to the bowl. Mix until everything is combined.
  • Transfer the sweet potato mixture into the prepared dish and sprinkle on the sugar oat topping.
  • Bake uncovered for 35-40 minutes or until the top is golden brown and the sweet potatoes are bubbling.

Notes

  • You can make your own oat flour by grinding your oats in a blender.
  • The potato mash can be made the day before and placed in the fridge. Add the topping and bake as usual when you’re ready.
  • The leftovers can be stored in a container for 3-4 days.
Keyword Healthier Sweet Potato Casserole, Healthy Sweet Potato Casserole, Nut Free Sweet Potato Casserole, Sweet Potato Casserole, Thanksgiving Dish

30 thoughts on “Healthier Sweet Potato Casserole”

  1. 5 stars
    Thanks for sharing a healthier version of sweet potato casserole, I’m with you, marshmallows seem kind of weird on potatoes! Interesting combo with the oats!

  2. 5 stars
    I remember 3 years ago when I went vegan and tried this recipe…it was a hot mess. Glad I have yours now so that I can try it again. Your dish looks so beautiful and delicious.

  3. This recipe sounds great. As Canadians we don’t really do sweet potato casserole. I tried making it once with the marshmallows and it was horrible. Your recipe sounds soooo much better.

  4. This sounds great! I usually pass on the sweet potato dish on Thanksgiving because I know there’s a ton of sugar in it. BUT this recipe is way healthier and I can see myself serving this up with my Thanksgiving dinner! Yum!

  5. 5 stars
    Super idea! I love sweet potatoes! Just last night I made your garlic mash with them, and it was delicious. Will try this too; it is an interesting combination, but you always come up with something interesting; I love it!😃

    1. Thank you so much, Mihaela! I love making them savory too, but this recipe is a classic for me. I’m excited to hear your feedback! 😊

  6. I struggle without the lightly burned marshmallow topping:). But, maybe the maple syrup will make up for it. Sounds delicious. Sweet potato casserole is my favorite dish of thanksgiving.

  7. Amazing recipe! I’m definitely going to give this recipe a try. I love sweet potato and it’s so nice to find healthy sweet potato recipes that are quick to make. I don’t do a lot with sweet potato, so I’m excited to try your recipe. I’ll be sure to let you know what I think of the recipe when I try it. Thanks for sharing!

    1. Thank you for your feedback, Remonia! I’m glad that you like this recipe, and are planning to try it out! I can’t wait to hear how it turns out for you! 😊

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