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This Healthy Sweet potato casserole will become a staple side dish at your holiday dinner table! Enjoy a sweet potato casserole without any guilt whatsoever. Easy to make, super tasty, and topped with the most delicious crunchy topping ever.
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.
Table of Contents
why this casserole dish is so good
- Super creamy: The sweet potatoes provide the dreamiest, creamiest base – melt in the mouth delicious!
- Tasty: 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.
ingredients you’ll need
- Sweet Potatoes: you may also use butternut squash
- Eggs (skip for vegan option)
- Maple Syrup: or you may use honey
- Sea Salt
- Pure Vanilla Extract
for the crunchy Streusel topping
- Oat Flour: or flour of your choice
- Maple Syrup: or honey
- Coconut Oil: or avocado oil, or unsalted butter
- Chopped Nuts: can also be pecans or walnuts
HOW TO MAKE SWEET POTATO CASSEROLE
- Cook the sweet potatoes – Place the chopped sweet potatoes in a large 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.
- Make the sweet potato base – Stir in the eggs, maple syrup salt, and vanilla extract. Mix well using a potato masher, then spread the mixture in a 2-quart casserole dish. You may use a hand mixer.
- 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!
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 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 minutes before serving.
frequently asked questions
Eggs act as a binder and help hold everything together to give a firm and thick texture to the sweet potato casserole once baked. But you may also make it without adding eggs, it will just be a bit less “firm” and a bit more “watery”
How do you know when a sweet potato casserole is done?
A Sweet potato casserole that serves just about 4-6 will need to be baked in a preheated oven for at least 20-25 minutes. A larger quantity will need a good 40 minutes. You will know when its down when the top is slightly browned and looks firm or firm to the touch.
If you are not adding eggs, you can thicken your sweet potato casserole by adding a bit of flour or cornstarch. You will need about 2-3 tablespoons of flour and 1 tablespoon of cornstarch.
Storage and Reheating
- Storage: Sweet potato casserole can be stored in the fridge in an airtight container for up to 5 days. You may also freeze for up to 4 months.
- Reheating: You can reheat your sweet potato casserole in two ways. Either by using the microwave or baking 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.
what to serve with this casserole
Looking for the main dishes to snuggle up with this delicious and healthy casserole? Here are some ideas:
- Oven Roasted Maple Turkey Breast
- Easy Garlic Herb Turkey Roast Recipe
- Baked Honey Mustard Salmon
- Creamy Tuscan Chicken
Need some more ideas for side dishes? Check these out:
- Garlic Butter Hasselback Potatoes
- Creamy Broccoli Cauliflower Salad
- Garlic Butter Mashed Cauliflower
- Creamy Mexican Street Corn Salad
- Eggplant and Zucchini Gratin
- Honey Roasted Butternut Squash
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Healthy Sweet Potato Casserole
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:
- ⅓ 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 the 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 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 minutes 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 the products used.
- Optional nuts for toppings: pecans, walnuts, pistachios, cashews, etc.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Just made this and my topping looks nothing like the picture. Is it possible that the oat flour should be rolled oats?
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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