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Healthy Sweet Potato Casserole

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Healthy Sweet Potato Casserole

Sweet potatoes have an excellent nutritional profile, making them a great addition to your holiday meal. They are high in fiber, are anti-inflammatory and have antioxidants. They are also a good source of Vitamin A. This is a lightened up version of the traditional sweet potato casserole. This recipe can easily be adjusted to vegan and gluten free.


Sweet Potatoes:

  • About 4-5 very large sweet potatoes
  • ½ cup unsweetened almond milk or nonfat milk
  • 2 ½ tablespoons maple syrup
  • 1 tablespoon vanilla extract
  • 1 egg (optional)
  • ¼ teaspoon salt
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¼ teaspoon ginger


  • 1/3 cup old-fashioned rolled oats
  • ¼ cup flour or gluten free oat flour
  • 1/3 cup packed brown sugar or brown sugar substitute.
  • ½ cup chopped pecans
  • 3 tablespoons melted butter
  • ¼ teaspoon salt
  • 1 tablespoon maple syrup


  1. Preheat oven to 375 degrees. Lightly coat a deep dish pie pan with non-stick cooking spray. Set aside.
  2. Wash the sweet potatoes and use a fork to poke holes all over the potatoes. Place them on a backing sheet lined with foil. Roast for about 1 hour or until the potatoes are fork tender. Allow to cool for 5-10 minutes.
  3. Cut open sweet potatoes and discard the skin. Cut the potatoes into large chunks and place into the bowl of a standing mixer fitted with the paddle attachment or a large mixing bowl.
  4. Add in milk, maple syrup, vanilla extract, egg, salt, cinnamon, nutmeg and ginger. Beat until smooth, adding a splash more milk if you want them to be creamier. Transfer to the prepared baking dish and smooth the top with the back of a spatula.
  5. In a separate bowl, whisk together oats, flour, brown sugar, pecans, salt and maple syrup. Use a fork to stir in melted butter until moist and evenly mixed. Sprinkle over the sweet potatoes.
  6. Bake for 25-30 minutes or until the top is slightly golden brown. Serves 8

Nutrition Facts:

Total calories: 253, Carbohydrates: 37gm, Fiber: 3.5gm, Protein: 4.5gm, Total fat: 9.9gm, Monounsaturated fat: 4gm, Saturated: 3.4gm, Cholesterol: 32mg, Sodium: 235mg