Healthy Sweet Potato Casserole

By Rena |

Classic Sweet potato casserole is a staple side dish at every holiday dinner table. With a healthy version, we can now 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

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.

HOW TO MAKE HEALTHY SWEET POTATO CASSEROLE

  • Place the chopped sweet potatoes in a pot filled with water just enough to cover them.
    Cook for 10-15 minutes, or until tender.

SWEET potato chunks in a pot

  • Preheat the oven to 350°F. Once potatoes are done, drain and mash them.

mash the sweet potatoes

  • 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!

casserole toppings

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

best sweet potato casserole recipe

Frequently asked questions

When making any recipe, we always have some simple questions. We have put together a few for you and if we haven’t answered any you may have, leave us a comment below.

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.

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.

How to cook sweet potato for a casserole

The best way to cook the potatoes for a casserole that has worked well for us would be to simply place chopped sweet potatoes in a pot of water and boil for about 15 minutes or until fork-tender.

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

Here are some other recipes with sweet potatoes:

sweet potato casserole toppings

Side dishes sometimes can make or break your dinner table! Having a variety of side dishes when you are hosting any dinner gathering is key to impressing guests.

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

easy and healthy sweet potato casserole recipe

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easy sweet potato recipe for thanksgiving

 

sweet potato casserole

Healthy Sweet Potato Casserole

Classic sweet potato casserole recipe made with fresh sweet potatoes and a delicious crunchy topping.
0 from 0 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
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

  • 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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best sweet potato casserole recipe

sweet potato casserole

Reader Interactions

Comments

  1. Savannah says

    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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