Healthy and Delicious Sweet Potato Casserole

Paula Gallagher on
Sweet potato casserole with oat and pecan topping.

Thanksgiving is a time for family, gratitude, and, of course, indulging in delicious dishes. If you're looking for a healthier alternative to the classic sweet potato casserole, this is it. This recipe combines the natural sweetness of sweet potatoes with other wholesome ingredients, making it a nutritious addition to your Thanksgiving feast. And, even though it is decadently delicious, you don’t have to save it just for the holidays!

Why this recipe is a favorite of mine:

Nutrient-packed: Sweet potatoes are rich in vitamins, fiber, and antioxidants.

Natural sweetness: The sweetness comes from pure maple syrup, providing a natural and refined sugar-free option.

Heart-healthy fats: Coconut oil and pecans contribute healthy fats for a satisfying dish.

This healthier sweet potato casserole is sure to be a hit at your Thanksgiving table. It's a delightful balance of sweetness, warmth, and wholesome ingredients. Share the joy of good food and gratitude with your loved ones this holiday season!

Sweet Potato Casserole

Sweet Potato Base:

  • 4 medium-sized sweet potatoes, peeled and cubed
  • 1/4 cup pure maple syrup
  • 1/4 cup unsweetened almond milk (or any milk of your choice)
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon sea salt

Topping:

  • 1/2 cup old-fashioned rolled oats
  • 1/4 cup chopped pecans
  • 2 tablespoons coconut sugar
  • 1 tablespoon coconut oil, melted
  • 1/2 teaspoon cinnamon
  • A pinch of salt

Preheat your oven to 375°F.

Peel and cube the sweet potatoes into even pieces. Boil or steam the sweet potatoes until fork-tender. Drain well.

In a large bowl, mash the sweet potatoes until smooth. Add maple syrup, almond milk, melted coconut oil, vanilla extract, cinnamon, nutmeg, and salt. Mix until well combined.

Transfer the sweet potato mixture to a lightly greased baking dish, spreading it evenly.

In a small bowl, combine rolled oats, chopped pecans, coconut sugar, melted coconut oil, cinnamon, and a pinch of salt. Mix well.

Sprinkle the topping evenly over the sweet potato mixture.

Bake in the preheated oven for 25-30 minutes or until the topping is golden brown and the sweet potatoes are heated through.

Allow the casserole to cool for a few minutes before serving. Garnish with additional chopped pecans or a drizzle of maple syrup, if desired.

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