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healthy sweet potato casserole with a wooden serving spoon
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5 from 20 votes

Healthy Mashed Sweet Potato Casserole

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.
Prep Time10 minutes
Cook Time1 hour 5 minutes
Total Time1 hour 15 minutes
Course: sides, Thanksgiving sides
Cuisine: American
Diet: Gluten Free, Vegetarian
Servings: 8 servings
Calories: 308kcal
Author: Dani Spies

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.
    Sweet potatoes boiling in a pot.
  • 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.
    Sweet potato mixture smoothed in a casserole dish.
  • 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.
    Pecan oat topping in a glass bowl.
  • 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.
    Baked sweet potato casserole with pecan oat topping.

Video

Notes

Make ahead - Assemble the casserole in the baking dish with the topping or store the topping separate and add just before baking, cover and keep refrigerated up to 1 day ahead of baking.
Storing leftovers - store any leftover healthy sweet potato casserole covered in the baking pan or in separate, airtight containers in the fridge for up to four days.
To reheat - simply rewarm a portion of the casserole in the microwave, or feel free to reheat the entire baking dish if you'd like to warm up more than one serving.

Nutrition

Serving: 1serving | Calories: 308kcal | Carbohydrates: 43g | Protein: 5g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 23mg | Sodium: 535mg | Potassium: 617mg | Fiber: 7g | Sugar: 10g | Vitamin A: 24415IU | Vitamin C: 4mg | Calcium: 79mg | Iron: 2mg