This nutritious Sweet Potato Casserole is a favorite among families! A timeless holiday side that tastes just like classic sweet potatoes, but without any refined sugars and featuring a wholesome pecan streusel topping!
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This Nutritious Sweet Potato Casserole might be the go-to side dish for my family during Thanksgiving! Creamy, comforting, and perfectly spiced with cinnamon and nutmeg. Although traditional sweet potato casseroles are usually filled with butter, sugar, and marshmallows, we’ve revamped this recipe using maple syrup as a natural sweetener paired with a crunchy oat pecan topping.
Why You’ll Adore This
- Naturally sweetened – this sweet potato casserole gets its sweetness from maple syrup and a touch of coconut sugar, avoiding refined sugars completely.
- Wholesome – sweet potatoes are rich in fiber, vitamins A and C, and packed with antioxidants.
- Pecan streusel topping – crafted from hearty oats, oat flour, coconut sugar, crispy pecans, and a bit of butter or coconut oil for that perfect crunch!
- Ideal for Thanksgiving – this healthy sweet potato casserole is the ultimate holiday side everyone will adore!
Ingredients You’ll Require
- sweet potatoes – approximately 4 to 5 medium to large sweet potatoes, peeled and cubed, yielding about 8 cups.
- eggs – these serve as a binding agent, adding moisture to the sweet potatoes.
- milk – I opted for almond milk to create a smooth, creamy sweet potato mixture, but you can use any milk you prefer.
- maple syrup – gives these sweet potatoes their sweetness without any refined sugar. Honey or other natural sweeteners can also be used.
- butter – alternatively, coconut oil or ghee can be used.
- vanilla extract – enhances flavor and boosts the sweetness of the potatoes.
- spices – just a touch of cinnamon and nutmeg will be needed.
- salt – necessary to amplify all the flavors.
- pecan streusel topping – a wholesome mix of rolled oats, oat flour, coconut sugar, crunchy pecans, and a hint of butter for flavor.
How to Prepare Sweet Potato Casserole
- Boil the sweet potatoes. Peel and chop the sweet potatoes into 2-inch pieces, placing them in a large pot filled with salted water. Bring to a boil, then reduce the heat to a simmer, cooking until the potatoes are tender, around 15 to 20 minutes. Drain thoroughly.
- Mash the potatoes. Transfer the sweet potatoes to a large bowl and mash them with a potato masher or fork. Incorporate the eggs, maple syrup, milk, butter, vanilla, cinnamon, nutmeg, and salt, mixing well with an electric mixer (or stand mixer) until smooth. Add a splash of milk for a creamier consistency, if desired.
- Create the pecan streusel topping. In a medium bowl, blend together rolled oats, oat flour, coconut sugar, chopped pecans, and butter. Use a pastry blender or your fingers to combine until crumbly and pea-sized crumbles form.
- Assemble the casserole. Spoon the mashed sweet potato mixture into a greased 9×13-inch or 9×9-inch baking dish. Evenly distribute the oat topping over the sweet potato mixture.
- Bake. Position the sweet potato casserole in a preheated oven at 350 degrees F and bake for 30 to 35 minutes, until the topping is crisp and lightly browned. Serve hot and enjoy!
Preparing in Advance
One of the fantastic aspects of sweet potato casseroles is that you can prepare them ahead of time for an effortless holiday gathering! Here are some preparation ideas.
- Prepare sweet potatoes 1 to 3 days in advance. Start by peeling, chopping, and boiling the sweet potatoes until fork-tender. Mash them with all necessary ingredients and store in an airtight container in the refrigerator for up to 3 days. When ready to bake the casserole, just spread the potatoes in your baking dish and top with pecan streusel.
- Assemble and store the casserole. You can create the entire casserole in advance, including the streusel topping. Cover tightly with foil and refrigerate for 24 to 48 hours prior to baking. I suggest allowing the casserole to rest on the counter for about 20 minutes before baking to ensure even heating and avoid a cold center.
- Prepare components separately. Make both the sweet potato mixture and the pecan streusel topping, storing them separately in the refrigerator until ready to assemble and bake. This keeps the topping crispy instead of becoming soggy.
- Freeze for long-term preparation. This sweet potato casserole freezes remarkably well, and you can prepare it up to 3 months in advance. Thaw in the refrigerator overnight before baking.
How to Store
Leftovers can be stored in a sealed, airtight container in the refrigerator for up to 4 days. To reheat, warm individual portions in the microwave or bake the entire casserole at 325 degrees F for 15 to 20 minutes.
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Enjoy this Healthy Sweet Potato Casserole! If you love it as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny!
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