Sweet potato casserole doesn’t have to be a sugar bomb topped with marshmallows. You can still enjoy that creamy, cozy sweet potato casserole flavour and keep it aligned with a healthier, whole-food style—perfect for a nutrition-focused blog.
Below is one full, detailed, healthier sweet potato casserole recipe (no canned soup, lighter sugar, wholesome pecan-oat topping), with clear steps and an approximate nutrition breakdown you can use directly in your post.
Traditional sweet potato casserole is often:
Loaded with sugar (in both the filling and topping)
Heavy on butter and marshmallows
Treated more like dessert than a side dish
But sweet potatoes themselves are nutrient-dense:
Rich in beta-carotene (vitamin A) – a serving can easily hit or exceed 100% of the daily value
Provide vitamin C, potassium, and fiber
Naturally sweet, so they don’t need piles of sugar to taste good
This recipe leans into those natural strengths while still feeling indulgent enough for holidays or Sunday dinners.
Recipe Overview
Serves: 8 (side dish portions)
Prep time: ~25 minutes (plus baking time for potatoes)
Bake time: 25–30 minutes
Total time: ~60–70 minutes
This healthy sweet potato casserole is:
Creamy from sweet potatoes, milk, and a little butter
Lightly sweetened with maple syrup (or honey)
Topped with a crunchy pecan–oat crumble instead of marshmallows
1.5 kg sweet potatoes (about 3–4 large), scrubbed
2 tbsp unsalted butter (or coconut oil)
60–80 ml pure maple syrup or honey (¼–⅓ cup, adjust to taste)
120 ml milk (½ cup – dairy or unsweetened plant milk)
2 large eggs, lightly beaten
1 tsp vanilla extract
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger (optional, for warmth)
¼–½ tsp fine sea salt
You can roast (best flavour) or steam (slightly faster).
Option A – Bake (more caramelised flavour)
Preheat oven to 200°C / 400°F.
Prick each sweet potato with a fork a few times.
Place on a baking tray and bake 40–60 minutes, depending on size, until very soft when pierced.
Let cool slightly, slice open, and scoop the flesh into a large bowl. Discard skins.
Option B – Steam or boil (faster)
Peel sweet potatoes and cut into chunks.
Steam or boil until very tender (about 15–20 minutes).
Drain well, then transfer to a large bowl.
Mash the potatoes
Mash the warm sweet potato flesh until smooth (use a potato masher or hand mixer).
Add fats and flavour
Add butter, maple syrup/honey, milk, vanilla, cinnamon, nutmeg, ginger (if using), and salt.
Stir or beat until creamy and well combined.
Add eggs
When the mixture is warm but not piping hot, stir in the beaten eggs.
Mix until fully incorporated (eggs help the casserole set and feel custardy).
Taste test
Taste for sweetness and seasoning.
Add a small splash more maple syrup or a pinch of salt if needed.
Transfer to baking dish
Lightly grease a baking dish (about 23×33 cm / 9×13 in).
Spread the sweet potato mixture evenly in the dish.
Combine dry ingredients
In a medium bowl, add oats, chopped pecans, almond/whole-wheat flour, sugar, cinnamon and salt.
Stir to mix.
Add fat
Pour in melted butter or coconut oil.
Mix with a fork or your fingers until the mixture forms small, moist clumps.
Top the casserole
Sprinkle the crumble mixture evenly over the sweet potato base.
Lower oven temperature
If you roasted the sweet potatoes, reduce oven to 180°C / 350°F.
Bake casserole
Bake 25–30 minutes, until:
The edges are slightly puffed and set.
The topping is golden and crisp.
Rest before serving
Let the casserole sit for about 10 minutes before serving.
This helps it firm up slightly and slice more cleanly.
1. Can I make sweet potato casserole ahead of time?
Yes. You can:
Prepare the sweet potato filling and spread it in the dish.
Make the topping, store it separately in an airtight container.
Cover the dish and refrigerate for up to 24 hours.
When ready, sprinkle on the topping and bake (you may need an extra 5–10 minutes straight from the fridge).
2. Can I make sweet potato casserole without eggs?
You can:
Replace eggs with 2–3 tbsp cornstarch or arrowroot flour mixed into the milk (helps it set).
Or use ¼ cup plain yogurt or silken tofu, blended into the filling, for extra creaminess.
The texture will be slightly less custardy but still delicious.
3. How do I make this sweet potato casserole vegan?
Use coconut oil or vegan butter instead of butter.
Choose plant milk (soy, oat, almond).
Skip eggs and use the cornstarch/silken tofu method above.
Use maple syrup instead of honey.
Ensure your sugar and breadcrumbs/oats are vegan.
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