Healthy Sweet Potato Casserole

By Rena |

This Healthy Sweet potato casserole will become a staple side dish at your holiday dinner table! Enjoy a sweet potato casserole without any guilt what so ever. Easy to make, super tasty, and is topped with the most delicious crunchy topping ever.

healthy sweet potato casserole in a pot

This sweet potato side dish recipe is what every dinner table needs over thanksgiving or Christmas. The perfect combination of sweet, creamy, and crunchy. This easy and Healthy Sweet Potato Casserole recipe will be a total hit and can be made vegan-friendly by simply skipping on the eggs.

If you’re looking for other delicious sweet potato recipes, why not also try my Sweet Potato Cheeseburger Sliders or my Chickpea Masala Stuffed Sweet Potatoes!

why this healthy sweet potato casserole is so good

  • Super creamy. The sweet potatoes provide the dreamiest, creamiest base – melt in the mouth delicious!
  • A yummy crunchy topping. Made with oat flour, maple syrup, and a host of chopped nuts, it’s perfectly sweet, crunchy, and oh so satisfying.
  • A healthy casserole. Naturally sweetened and loaded with sweet potato, this is a guilt-free casserole.
  • A vegan casserole. I’ve included vegan options below.

ingredients you’ll need

  • Sweet Potatoes
  • Eggs (skip for vegan option)
  • Maple Syrup
  • Sea Salt
  • Pure Vanilla Extract

for the crunchy topping

  • Oat Flour
  • Maple Syrup
  • Coconut Oil
  • Chopped Nuts

HOW TO MAKE HEALTHY SWEET POTATO CASSEROLE

  • Cook the sweet potatoes – Place the chopped sweet potatoes in a pot filled with water just enough to cover them. Cook for 10-15 minutes, or until tender. Once potatoes are done, drain and mash them.
SWEET potato chunks in a pot
mash the sweet potatoes
  • Make the sweet potato base – Stir in the eggs, maple syrup salt and vanilla extract. Mix well then spread the mixture in a 2-quart casserole dish.
  • Make the crunchy topping –  In a mixing bowl, add oat flour, maple syrup, coconut oil, and nuts. Stir until crumbly then
    sprinkle the topping all over the mashed potatoes.
  • Bake – Bake in the preheated oven for 20-25 minutes, or until tops are golden and crispy. Enjoy!
casserole topping on sweet potato

recipe notes and tips

  • Use whatever chopped nuts you like.
  • Don’t overwork the mash. You don’t want a super smooth mash for potato casserole because it won’t hold together properly. Also, a coarser mash gives the casserole its character and body.
  • You don’t need to add sugar. Although brown sugar is often used in classic sweet potato casseroles, this recipe really does have built-in sweetness!
  • Use a preheated oven.
  • For a deeper flavor to your nuts, toast them up!
  • Ideally, let this Healthy Sweet Potato Casserole stand at room temperature for around 10 mins before serving. 
top down shot of healthy sweet potato casserole

faq’s

Sweet Casserole Toppings

Some different toppings to use for your mashed sweet potato casserole:

  • Flour: Any Flour of choice. Rolled Oats or Oat flour
  • Nuts: Use any preferred nuts of choice or mix up a variety. The most common nut used is pecan.
  • Oil:  Butter, Coconut Oil, or vegan butter
  • Sugar: Brown, cane, or palm sugar. Or Maple Syrup
  • Spices: Cinnamon or nutmeg

How long can you keep sweet potato casserole in the fridge

Sweet potato casserole can be stored in the fridge in an airtight container for up to 5 days.

How do you reheat sweet potato casserole

You can reheat your sweet potato casserole in two ways. Either by using the microwave or bake in the oven. We prefer the latter. Baking in the oven will ensure your sweet potato casserole is warmed evenly throughout. Cover the dish with foil to prevent the toppings from over-browning and burning. Then, bake for about 15 minutes.

Can I substitute walnuts for pecans

Yes. Any nuts can be used as your topping. Pecans are what most use because it just has its unique taste. But other nuts work just as well. Even better, mix them up as we did in this healthy sweet potato casserole.

best sweet potato casserole in a dish
sweet potato casserole on a spoon

Can you freeze Sweet Potato Casserole

Leftover sweet potato casserole can be frozen. Allow it to cool completely and then wrap it tightly using a plastic wrap and store it in the freezer for up to 3 months. When ready to have it again, simply remove from the freezer and allow it to thaw in the fridge the night before and pop it back in the oven for about 10-15 minutes to reheat.

what to serve with this casserole

Looking for the main dishes to snuggle up with this delicious and healthy casserole? Here are some ideas:

overhead shot of healthy sweet potato casserole
spoonful of healthy sweet potato casserole

Need some more ideas for side dishes? Check these out:

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sweet potato casserole

Healthy Sweet Potato Casserole

Classic sweet potato casserole recipe made with fresh sweet potatoes and a delicious crunchy topping.
5 from 3 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 20 minutes
Cook Time: 20 minutes
0 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 355kcal
Author: Rena

Ingredients

  • 2 Lbs Sweet Potatoes peeled and chopped
  • 2 Large Eggs Skip this for a vegan option
  • ¼ Cup Maple Syrup
  • A pinch of sea salt
  • 1 Tsp Pure Vanilla Extract

For the Crunchy Topping:

  • Cup Oat Flour I blended rolled oats
  • ¼ Cup Maple Syrup
  • 2 Tbsp Coconut Oil
  • ½ Cup Chopped Nuts of choice (pecans, walnuts, pistachios, cashew, etc.)

Instructions

  • Place the chopped sweet potatoes in a pot filled with water just enough to cover them. Cook for 10-15 minutes, or until tender.
  • Preheat the oven to 350°F.
  • Once potatoes are done, drain and mash them. Stir in the eggs, maple syrup salt and vanilla extract. Mix well then spread the mixture in a 2-quart casserole dish.
  • In a mixing bowl, add oat flour, maple syrup, coconut oil, and nuts. Stir until crumbly then sprinkle the topping all over the mashed potatoes.
  • Bake in the preheated oven for 20-25 minutes, or until tops are golden and crispy. Enjoy!

Notes

  • Use whatever chopped nuts you like.
  • Don’t overwork the mash. You don’t want a super smooth mash for potato casserole because it won’t hold together properly. A coarser mash gives the casserole its character and body.
  • You don’t need to add sugar. Although brown sugar is often used in classic sweet potato casseroles, this recipe really does have built-in sweetness!
  • Use a preheated oven.
  • For a deeper flavor to your nuts, toast them up!
  • Ideally, let this Healthy Sweet Potato Casserole stand at room temperature for around 10 mins before serving. 
  • Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
  • Optional nuts for toppings: pecans, walnuts, pistachios, cashew, etc.

Nutrition

Calories: 355kcal | Carbohydrates: 54g | Protein: 6g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 70mg | Sodium: 114mg | Potassium: 655mg | Fiber: 6g | Sugar: 23g | Vitamin A: 21552IU | Vitamin C: 4mg | Calcium: 95mg | Iron: 2mg
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Reader Interactions

Comments

  1. Savannah says

    5 stars
    Just made this and my topping looks nothing like the picture. Is it possible that the oat flour should be rolled oats?

    • Rena says

      Hi, I blended the oats to make the oat flour so I guess mine wouldn’t have been too fine. I have made them before with oat flour and i didn’t have that issue. I will update my notes on the post.

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