This Healthy Sweet Potato Casserole is velvety, gently sweet, and topped with a crisp pecan oat crumble that tastes like dessert without the sugar crash. I use better-for-you swaps so it still feels special yet leaves you feeling light and satisfied. Perfect for holidays and cozy Sundays alike.
Why You’ll Love This Healthy Sweet Potato Casserole
- Lightened up with Greek yogurt, maple syrup, and less butter while keeping that classic creamy texture.
- Naturally sweet and warmly spiced, not cloying or heavy.
- Make-ahead friendly for stress-free entertaining.
- Easy gluten-free and dairy-free options that everyone will enjoy.
- Golden, crunchy pecan oat topping for irresistible contrast.
Healthy Sweet Potato Casserole Ingredients & Substitutions
For the sweet potato base
- 3 lb sweet potatoes (about 5 medium), scrubbed
- 2 tbsp unsalted butter, melted (or coconut oil for dairy-free)
- 1/3 cup plain 2% Greek yogurt (or coconut yogurt for dairy-free)
- 1/4 cup pure maple syrup (or honey)
- 1/4 cup milk of choice, unsweetened (dairy, almond, or oat)
- 1 large egg, lightly beaten for structure (or 1 tbsp ground flax + 2.5 tbsp water for egg-free)
- 1 tsp pure vanilla extract
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/2 tsp fine sea salt
- Optional: zest of 1/2 orange for brightness
For the pecan oat topping
- 1/2 cup old-fashioned rolled oats (use certified gluten-free if needed)
- 1/2 cup chopped pecans (or walnuts; for nut-free use pepitas or sunflower seeds)
- 2 tbsp almond flour or whole wheat flour (use oat flour for nut-free and gluten-free)
- 2 tbsp pure maple syrup (or coconut sugar)
- 1.5 tbsp melted butter or avocado oil
- 1/4 tsp cinnamon and a pinch of salt
Step-by-Step Instructions to Make Healthy Sweet Potato Casserole
1. Roast the sweet potatoes
Preheat the oven to 425°F 220°C. Pierce sweet potatoes all over with a fork, place on a lined sheet, and roast until very tender, 45 to 55 minutes. Cool until safe to handle. Shortcut: microwave 10 to 14 minutes, flipping halfway, then finish in a 400°F oven 10 minutes for caramelization.
2. Mash the base
Scoop flesh into a large bowl. Add melted butter, Greek yogurt, maple syrup, milk, vanilla, cinnamon, nutmeg, and salt. Mash until mostly smooth with a few rustic bits. Taste and adjust salt or sweetness. When slightly cooled, mix in the beaten egg or flax mixture just until combined.
3. Make the pecan oat topping
In a small bowl, combine oats, pecans, almond flour, cinnamon, salt, maple syrup, and melted butter. Stir until clumpy and evenly moistened.
4. Assemble
Reduce oven to 350°F 175°C. Lightly grease a 2 to 2.5 quart baking dish. Spread sweet potato mixture in an even layer. Crumble the pecan oat topping over the surface.
5. Bake to golden
Bake 25 to 30 minutes until hot throughout and the topping is toasty and fragrant. Rest 10 minutes to set slightly before serving.
Tips for Success
- Roast, don’t boil. Roasting concentrates flavor and prevents a watery base.
- Balance the sweetness. Maple varies by brand, so taste and tweak with a pinch of salt or a squeeze of orange juice.
- Cool before adding egg. A few minutes of cooling helps prevent curdling.
- Use the right dish. A 2 to 2.5 quart dish gives the perfect base-to-topping ratio.
- Make it ahead. Assemble without baking, cover, and refrigerate up to 2 days. Add 5 to 10 minutes to the bake time from cold.
Variations of Healthy Sweet Potato Casserole
- Vegan and dairy-free: Use coconut oil, coconut yogurt, non-dairy milk, and a flax egg.
- Nut-free crunch: Swap pecans for pepitas or sunflower seeds and use oat flour in the topping.
- Extra protein: Stir 2 tbsp collagen peptides into the base or use higher-protein Greek yogurt.
- Savory twist: Skip maple in the base, add 1 tbsp chopped fresh sage and a pinch of cayenne, and top with whole wheat panko mixed with olive oil.
- Light marshmallow moment: Sprinkle a small handful of mini marshmallows over half the casserole in the last 5 minutes for a crowd compromise.
Serving Suggestions: What to Pair with Healthy Sweet Potato Casserole
- Holiday mains: Roast turkey, glazed ham, or herb roasted chicken.
- Veg sides: Garlicky green beans, maple roasted Brussels sprouts, or a crisp apple walnut salad.
- Sauces: Bright cranberry sauce or a drizzle of warm maple butter for the sweet-leaning crowd.
- Drinks: Sparkling apple cider, pinot noir, or a cinnamon-spiced mocktail.
Storage & Reheating Instructions
- Fridge: Cover leftovers and refrigerate up to 4 days.
- Reheat: Warm, covered, at 325°F for 15 to 20 minutes, uncover for the last 5 to re-crisp topping. Microwave individual portions 60 to 90 seconds.
- Freeze: Cool completely, wrap tightly, and freeze up to 2 months. Thaw in the fridge overnight, then bake at 325°F until hot.
- Make-ahead: Assemble up to 2 days in advance and bake just before serving. For the crispiest topping, store topping in a separate container and sprinkle on before baking.
Memories Made Around the Table
The year I first hosted Friendsgiving, this lighter casserole disappeared before the turkey even hit the table. No one guessed it was made with yogurt and maple. Now it is the dish my friends request by name.
FAQs
Can I use canned sweet potatoes? Yes. Drain and rinse well, then mash and proceed. You may need less maple since canned varieties can be sweeter.
How do I make it without eggs? Use a flax egg by mixing 1 tbsp ground flax with 2.5 tbsp water. Let gel for 5 minutes, then stir into the cooled base.
Can I prep it the day before? Absolutely. Assemble and refrigerate up to 2 days. Bake cold from the fridge, adding 5 to 10 minutes to the baking time.
What size pan should I use? A 2 to 2.5 quart baking dish or an 8×11 to 9×13 pan works. Thinner layers bake a bit faster.
Final Thoughts
This Healthy Sweet Potato Casserole brings all the cozy nostalgia with smarter ingredients and zero fuss. Make it once, and it will become your new holiday tradition.
Healthy Sweet Potato Casserole (Lightened-Up Favorite)
Equipment
- 1 Baking Sheet lined
- 1 Fork for piercing and mashing
- 1 Large bowl
- 1 Small bowl for topping
- 1 2 to 2.5 quart baking dish lightly greased
Ingredients
For the sweet potato base
- 3 lb sweet potatoes about 5 medium, scrubbed
- 2 tbsp unsalted butter melted (or coconut oil for dairy-free)
- 0.33 cup plain 2% Greek yogurt or coconut yogurt for dairy-free
- 0.25 cup pure maple syrup or honey
- 0.25 cup milk of choice, unsweetened dairy, almond, or oat
- 1 large egg lightly beaten (or 1 tbsp ground flax + 2.5 tbsp water)
- 1 tsp pure vanilla extract
- 1 tsp ground cinnamon
- 0.25 tsp ground nutmeg
- 0.5 tsp fine sea salt
- 0.5 orange zest, optional
For the pecan oat topping
- 0.5 cup old-fashioned rolled oats use certified gluten-free if needed
- 0.5 cup pecans chopped (or walnuts; nut-free use pepitas or sunflower seeds)
- 2 tbsp almond flour or whole wheat flour; use oat flour for nut-free/gluten-free
- 2 tbsp pure maple syrup or coconut sugar
- 1.5 tbsp butter melted (or avocado oil)
- 0.25 tsp ground cinnamon
- 1 pinch salt
Instructions
Roast the sweet potatoes
- Preheat the oven to 425 F (220 0C). Pierce sweet potatoes all over with a fork, place on a lined baking sheet, and roast until very tender, 45 to 55 minutes. Cool until safe to handle. Shortcut: microwave 10 to 14 minutes, flipping halfway, then finish in a 400 0F (205 0C) oven for 10 minutes to caramelize.
Mash the base
- Scoop the flesh into a large bowl. Add melted butter, Greek yogurt, maple syrup, milk, vanilla, cinnamon, nutmeg, and salt. Mash until mostly smooth with a few rustic bits; taste and adjust seasoning. When slightly cooled, mix in the beaten egg (or flax egg) just until combined.
Make the pecan oat topping
- In a small bowl, combine oats, pecans, almond flour, cinnamon, salt, maple syrup, and melted butter. Stir until clumpy and evenly moistened.
Assemble
- Reduce oven to 350 0F (175 0C). Lightly grease a 2 to 2.5 quart baking dish. Spread the sweet potato mixture in an even layer and crumble the pecan oat topping over the surface.
Bake to golden
- Bake 25 to 30 minutes until hot throughout and the topping is toasty and fragrant. Let rest 10 minutes to set before serving.