Enjoy a fresh take on a holiday favorite with my Healthy Mashed Sweet Potato Casserole topped with a pecan oat crumble. Oat milk helps keep the potatoes rich and creamy without having to use an excess of butter making this classic dish lighter than its traditional counterpart. It’s the perfect upgrade to your festive Thanksgiving or Christmas table.
If you enjoy experimenting with small tweaks in your kitchen to create healthier, more nutritious meals then my healthy mashed sweet potato casserole is for you! Unlike its traditional counterpart, this classic holiday side dish contains no refined flours or sugars, yet maintains all of the delicious flavor and texture we expect when enjoying sweet potato casserole.
By using creamy, sweet oat milk I am able to cut back on the butter and avoid the need for heavy cream or half and half. I also allow the natural sweetness of the potatoes to take the front stage and save the extra sprinkle of coconut sugar for the crunchy pecan oat topping.
Sweet potato casserole is a delightful side dish that will be the star of the show at your next holiday gathering!
What Makes This Sweet Potato Casserole Healthy?
Whenever I try to make a classic recipe healthier, I focus on two things; quality ingredients and easy places to lighten things up. This one was fun to make, here’s what I did.
- Real Sweet Potatoes: Choose fresh, whole sweet potatoes that you can steam and mash yourself. This is way better than choosing a canned version that may contain added syrup or preservatives.
- Oat Milk: A plant-based milk that is naturally thicker and sweeter, it makes a great alternative to heavy cream in this recipe. I was able to reduce the overall fat content without compromising creaminess.
- Butter: I simply cut back where I could! I often find traditional recipes use way more butter than needed to make the recipe taste great. I always try to look for pastured butter when possible as I find the flavor to be superior.
- Spices: Natural spices like nutmeg, cloves, and cinnamon combined with the natural sweetness of sweet potatoes add plenty of flavor without the need for excess sugar.
- Almond Flour and Rolled Oats: These replace refined flour in the topping for a gluten-free, whole-grain crunch.
- Coconut Sugar: A less processed sugar option that retains some nutrients and trace minerals compared to refined sugars. Maple syrup would be another great option.
- Pecans: A source of healthy fats and proteins, making the crumble topping nutritious as well as tasty.
- No Marshmallows: Often used in traditional recipes, I opt to avoid them which easily reduces the sugar content and the need for any highly processed ingredients.
Healthy mashed sweet potato casserole isn’t just for Thanksgiving; it’s a versatile dish that fits right in at Christmas, potlucks, or any meal where comfort food is on the menu. Pair it with roasted turkey, glazed ham, or grilled chicken for a hearty main course, or serve it alongside a green salad for a lighter meal.
Ingredients You’ll Need:
- Peeled Sweet Potatoes – The star of the dish, providing a naturally sweet base that becomes wonderfully creamy when mashed.
- Unsweetened Oat Milk – This lightens the texture and adds creaminess without the need for heavy cream or excess fat.
- Butter – Enriches the sweet potatoes, giving them a smooth, velvety finish and a rich flavor. You can opt for a plant-based butter if needed or preferred.
- Salt and Pepper – These seasoning staples enhance the natural sweetness of the potatoes and balance the spices.
- Spices (nutmeg, cloves, cinnamon) – They contribute warmth and depth, infusing the casserole with classic holiday flavors.
For the topping:
- Rolled Oats – Provide a wholesome, fibrous texture to the crumble, offering a satisfying contrast to the soft potatoes.
- Almond Flour – A gluten-free alternative to traditional flour that adds a mild nutty flavor and helps bind the topping.
- Coconut Sugar – It imparts a subtle sweetness with a hint of caramel without spiking blood sugar levels as much as regular sugar.
- Pecans – These add a crunch and are a source of healthy fats, contributing to the heartiness of the topping.
- Sea Salt – A touch of this makes all the flavor pop!
- Nutmeg – Adds a sweet and nutty aroma that complements the earthiness of the pecans and oats.
- Butter – It moistens the topping, helping it to crisp up nicely when baked, and adds a rich flavor whether you choose a dairy or plant-based option.
How To Make Healthy Sweet Potato Casserole With Pecan Oat Topping
Prepare the sweet potatoes: Add the peeled sweet potatoes into a large saucepan or pot and cover them with water. Bring the water to a boil and cook the sweet potatoes until they are very soft. This takes about 20-25 minutes.
Prepare for baking: Preheat the oven to 350F. Take out a 3-quart baking dish and set aside.
Make the sweet potato filling: Drain the cooked sweet potatoes and add them back into the pan or into a large mixing bowl. Add the oat milk, butter, salt, pepper, nutmeg, cloves, and cinnamon. Mash until smooth with a potato masher or puree with an immersion blender. Pour the mixture into the baking dish, making sure everything is removed with a rubber spatula. Spread the top to make sure it’s even.
Assemble the topping: In a medium-sized mixing bowl, combine the oats, almond flour, coconut sugar, pecans, salt, and nutmeg in a medium bowl. Stir in the butter until the mixture clumps together into small pieces. Sprinkle the topping over the sweet potatoes in an even layer.
Bake and cool: Add the casserole to the preheated oven and bake for 25-30 minutes or until the topping is crisp and golden brown. Let cool for 10 minutes before serving. Enjoy!
Pro Cooking Tips:
- Start with room-temperature butter to ensure it mixes evenly into the topping for a crumbly texture without any hard clumps.
- Pierce the sweet potatoes with a fork before boiling to reduce cooking time and ensure they cook evenly all the way through.
- I prefer to boil my sweet potatoes for this recipe, but you can also steam or roast the potatoes if you’d prefer.
- For an extra smooth sweet potato filling, use an immersion blender, which will also make it easier to blend in the spices thoroughly.
- Taste the sweet potato mixture before adding it to the baking dish, allowing you to adjust the seasoning to your preference.
- Bake the casserole until the top is golden-brown, which indicates a crispy topping, but watch closely to prevent burning.
- Let the casserole sit for 5-10 minutes after baking to set the topping and make serving easier.
Variations
- Swap out the pecans in the topping for walnuts or almonds, which will still provide a satisfying crunch.
- Introduce a pop of citrus by adding orange zest to the sweet potato mix, giving the dish a fresh, zesty note that cuts through the sweetness.
- If you’re not a fan of oat milk, try almond milk or cashew milk, which will lend a different, subtle nutty undertone to the filling.
- Miss the marshmallows? Sprinkle 1/2 cup of mini marshmallows over the top during the last 5 minutes of the baking process. If you decide to do this, you can either keep the pecan topping or leave it off.
- There are no eggs in this side dish, so it can easily be made dairy-free and vegan! Simply use dairy-free milk and vegan butter.
- For gluten-free sweet potato casserole, just be sure to use certified gluten-free oats.
Storage
Storing: Keep any leftover healthy sweet potato casserole in the refrigerator, covered, either directly in the baking pan or transferred to airtight containers. Properly stored, it will stay fresh for up to four days. When you’re ready to enjoy it again, just reheat it in the microwave or oven until warmed through. Freezing is not recommended, as the texture of the potatoes and toppings will change too much.
Make ahead: For a head start on holiday preparations, you can fully assemble the sweet potato casserole, minus the topping, up to one day in advance. Keep the filling and crumble separate in the fridge to ensure the topping stays crisp. When you’re ready, add the topping and bake according to the recipe instructions to serve it fresh and hot.
If you’d prefer the casserole be stored fully cooked, you can bake the entire casserole ahead of time. Once it’s completely cooled, cover it tightly and place it in the fridge for 1-2 days. To rewarm, heat the oven to 350°F and reheat the casserole for about 20 minutes, or until it’s warmed through.
FAQ
Can I use canned sweet potatoes instead of fresh ones?
Yes, you can use canned sweet potatoes if you’re short on time, but make sure it is pure sweet potato and does not contain any sweeteners or preservatives. Keep in mind that fresh sweet potatoes will give a more natural flavor and texture to the dish.
What can I do if my pecan topping isn’t crisping up in the oven?
Make sure your oven is preheated to the right temperature, and place the casserole on the middle rack for even heat distribution. If the topping still isn’t crisping, try broiling on low for a minute or two, but watch it closely to avoid burning.
Is it possible to make this casserole nut-free?
Absolutely; for a nut-free version, skip the pecans and substitute the almond flour with oat flour or another nut-free alternative for the topping. Ensure all other ingredients are nut-free, and you can enjoy a similar texture and taste without the nuts.
More Healthy Holiday Side Dish Recipes
- Green Bean Almondine
- Wild Rice Stuffing
- Brussels Sprouts with Pancetta
- Dairy-Free Mashed Potatoes
- Savory Mashed Butternut Squash
HEALTHY MASHED SWEET POTATO CASSEROLE VIDEO
Healthy Mashed Sweet Potato Casserole
Ingredients
Sweet Potatoes:
- 3 pounds (1.3kg) sweet potatoes peeled and cut into 2-inch pieces
- ¼ cup unsweetened oat milk or prefereed milk of choice
- 2 tablespoons butter can use plant-based, as needed
- ¾ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon ground nutmeg
- 1/8 teaspoon ground cloves
- ¼ teaspoon ground cinnamon
Topping:
- ½ cup (45g) rolled oats
- ¼ cup (28g) fine almond flour
- 2 tablespoons (30g) coconut sugar
- ⅓ cup (40g) chopped pecans
- ½ teaspoon kosher salt
- 1/8 teaspoon ground nutmeg
- ¼ cup (60ml) melted butter or liquid coconut oil
Instructions
- Put the sweet potatoes in a large saucepan and cover with water. Bring to a boil and cook until very soft, 20-25 minutes. Preheat the oven to 350 degrees.
- Drain the sweet potatoes, return to the pan or transfer to a large mixing bowl. Add the oat milk, butter, salt, pepper, nutmeg, cloves and cinnamon. Mash until smooth, with a potato masher or puree with an immersion blender. Scrape the mixture into a 3-quart baking dish and smooth the top.
- Make the topping: Combine the oats, almond flour, coconut sugar, pecans, salt and nutmeg in a medium bowl. Stir in the butter until the mixture clumps together.
- Sprinkle the topping over the sweet potatoes in an even layer. Bake the casserole in the preheated oven 25-30 minutes, until the topping is crisp and golden brown.
Comments
Sung-Hee Pak says
My first try on this recipe, but I love it! The crumble topping was a little less toasted than I wanted, so the next time I’ll have to experiment with that! I have to say that his satisfies my sweet tooth! Thank you Dani!!
Linda says
I absolutely LOVE Sweet Potato Casserole, anytime, cold or warm! My Mother used to make it for Thanksgiving and Christmas as a side with our meal and I enjoyed it as an after meal sweet or just to eat anytime. Since I’m pre-diabetic and my Mother passed away five years ago, I haven’t had it for a while, but this recipe means I can make and enjoy it again. Thank you Dani for all your recipes.
Debbie says
Absolutely making this again for the holidays – made it last year and it was fantastic!
Thanks, Dani!!
Karen says
Dani- Can another flour be used for the topping. Thanks.
Dani Spies says
yes! You can sub in some oat or wheat flour if you prefer 🙂
Chris A says
My kids were always regular mashed potato fans, but I convinced them to try something different this year! Every one of them said that this recipe is a KEEPER! So easy and so yummy, but not too sweet – will definitely make it again for Christmas 🙂
Emily says
Man this was so delish! So much better and more flavorful than the traditional refined sugar laden sweet potato casserole recipes we grew up with! This is one of my new favorites!!
cheryl says
We made this for Thanksgiving dinner! It is the best sweet potato recipe I have had!! I used coconut milk instead of oat milk, only because I had some that needed to be used. Delicious!!
Teresa Stauble says
This is our 2nd annual dish for Thanksgiving! It’s going to be at all Thanksgiving events from now on! Having gluten- and sugar-free family members made this a perfect replacement for the sugary yam casserole. Everyone loves it and they don’t even know it’s healthy! 🙂
Dani Spies says
Thanks for letting me know, Teresa! I’m so glad to hear this.