Are you ready for another very #ambitious Thanksgiving recipe ?! I know I am
If I had to pick only ONE thing to eat on Thanksgiving, it would be this one healthy sweet potato casserole. I started doing it four years ago and love reposting it on the blog every fall because it is an absolute must.
In fact, my mother-in-law now asks that I bring it for Thanksgiving every year. That’s how you know it’s good, right ?!
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What makes this sweet potato casserole healthy and yet so good?
- Instead of mixing tons of butter into the sweet potatoes, we add some almond milk to get the perfect amount of moisture. You only need 3 tablespoons of butter for this delicious crumb topping, but you can also use vegan butter or coconut oil.
- The sweet potato mix is only sweetened with a little pure maple syrup.
- We’re skipping the marshmallow topping and adding a crispy, addicting pecan oatmeal topping instead. YUM!
I’m not going to lie, there have been many times I’ve preferred this as my Thanksgiving dessert because it’s so delicious. Pour some whipped cream over it or serve with vanilla ice cream and you’re done.
Healthy ingredients for the sweet potato casserole
This incredible, healthy sweet potato casserole recipe is easy and delicious. You basically need sweet potatoes, spices, oats, and pecans to make the whole thing. So easy! Here is everything you need:
- Roasted Sweet Potatoes: This recipe starts with roasted sweet potatoes, which are crucial in keeping the casserole sweet, creamy, and tasty without the need to use a ton of excess sweeteners. The good news is that you can roast them ahead of time! They take an hour, so I like to bake them a few days beforehand, then wrap them in foil and keep them in the fridge until baked. Advancing them is optional.
- Pure maple syrup: I love adding pure maple syrup to the sweet potato filling. It’s only 2 tablespoons so feel free to use honey, but I ALWAYS choose maple.
- Almond milk: some almond milk will help smooth things out and make the sweet potato filling super creamy. Feel free to use whatever milk you want. I also think coconut or cashew milk is delicious!
- Egg: I usually add 1 egg to the sweet potato mixture for a little more moisture. Feel free to leave it out if you are a vegan.
- Spices: Add some cinnamon, nutmeg, and a hint of allspice to get just the right flavor.
- Pecan Oatmeal Crumble: Who doesn’t love a crispy oat topping? This one contains a little butter, brown sugar, whole wheat flour, oatmeal, and sweet pecans! Trust me it’s fabulous.
Simple ingredient swap
From a few ingredients? No problem! This sweet potato casserole is easy to personalize:
- For the butter: Feel free to subtract coconut oil or vegan butter.
- For the brown sugar: You can also use coconut sugar or make your own brown sugar with this tutorial!
- For the flour: If you don’t have whole wheat flour, you can use regular all-purpose flour. See below for a gluten-free option.
Simply prepare dairy-free or vegan
Right, you can easily make a vegan sweet potato casserole out of it! Use coconut oil or vegan butter instead of regular butter in the topping to keep it dairy-free; and if you’re vegan, skip the egg in the sweet potato mixture. It will still be delicious!
How to make a gluten-free sweet potato casserole
Just use oat flour or an all-purpose gluten-free flour instead of whole wheat flour.
How to make sweet potato casserole in advance
Here’s some good news: Not only is this SIMPLE recipe, but you can make it a day in advance if you want. Simple:
- Prepare the recipe as directed.
- Cover with foil and put in the refrigerator.
- After preparation, bake and serve as directed!
As mentioned earlier, you can also roast your sweet potatoes in advance. They take an hour so I like to bake them a few days beforehand, then wrap them in foil and put them in the fridge until the casserole is done. I am always happy when I can save as much time as possible on Thanksgiving, because it leaves more time for wine and good conversations with the people you love.
How to store and reheat leftover sweet potato casseroles
- To store: Store any leftover healthy sweet potato casseroles covered in the baking pan or in separate, airtight containers in the refrigerator for up to four days.
- To warm up: Simply reheat a serving of the healthy sweet potato casserole in the microwave or reheat the entire casserole dish to enjoy a few more servings.
More Thanksgiving recipes for serving
Don’t forget to check out all of our healthy, delicious Thanksgiving recipes and tips for hosting Thanksgiving here!
Hope you love this amazing healthy sweet potato casserole recipe! If you manage to do it, be sure to leave a comment and rating so I know how you liked it. Have fun xo!
Healthy sweet potato casserole with pecan oat crumble
total time 1 hour 30th protocol
Absolutely delicious, healthy sweet potato casserole with a crispy pecan-oatmeal crumble topping. This lightened version of the traditional sweet potato casserole is going to be your new favorite Thanksgiving side dish! Easy to make vegan and gluten-free!
- For the potatoes:
Sweet potatoes (approx. 3 large or 5 medium-sized sweet potatoes)
- 2 1/2
pure maple syrup
unsweetened almond milk (or milk of your choice)
Egg (or can be omitted if vegan)
- For covering:
Wholemeal pastry flour or regular flour (if GF, use gluten-free oat flour)
Oat flakes (gluten-free on request)
packaged brown sugar (or coconut blossom sugar)
coarsely chopped pecans
melted butter (or sub-vegan butter or coconut oil)
Preheat the oven to 400 degrees F.
Wash the sweet potatoes and poke holes in the sweet potatoes with a fork; about 4-5 stitches per potato used. Place the sweet potatoes on a foil-lined baking sheet and sauté for 45 minutes to 1 hour, or until completely tender. Let the potatoes cool for 5-10 minutes. Lower the oven heat to 350 degrees F.
Spray an 8×8 “pan, 9” cake pan, or 1 1/2 quart or 2 quart baking pan with nonstick cooking spray; put aside.
Slice and peel the sweet potatoes, place the sweet potato meat in a large bowl and add the maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Use an electric mixer to whip until smooth and add a squeeze more almond milk if you want them to be creamier. Pour into the prepared baking pan and smooth out.
For the topping: whisk together the flour, oatmeal, brown sugar and pecans. Stir in melted butter with a fork until a nice crumb is formed. Sprinkle everything over the sweet potato mixture.
Bake for 25-30 minutes or until the top is lightly golden brown. Take out of the oven and let cool for 5-10 minutes. Serves 8.
To do in advance: Prepare everything, cover and put in the refrigerator. Bake according to the instructions after preparation.
To make vegan: Instead of butter, use vegan butter or coconut oil for the topping. Skip the egg in the potato mixture.
Make gluten free: Use oat flour or an all-purpose gluten-free flour instead of whole wheat flour.
To store: Store any leftover healthy sweet potato casseroles covered in the baking pan or in separate, airtight containers in the refrigerator for up to four days. Simply reheat part of the casserole in the microwave or reheat the entire casserole dish to enjoy a few more servings.
Servings: 8 servings
Serving size: 1 serving
Calories: 212 kcal
Saturated fatty acids: 2.6 г
Fiber: 3.3 г
Sugar: 13.3 г
Recipe by: Monique Volz // Ambitious kitchen photography by: Yoga of Cooking