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Healthier Sweet Potato Casserole

Healthier Sweet Potato Casserole

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


  • 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


  • 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


  • 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


  • 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.


  • 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