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Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole

The Foodie Physician
My Healthy Sweet Potato Casserole is a lightened up version of a classic Thanksgiving side dish.  You won't miss the marshmallow topping in this version!  Creamy, fluffy sweet potatoes are baked to perfection and topped with a crumbly oatmeal pecan streusel.  This dish can easily be made vegan and gluten free too!
5 from 1 vote
Prep Time 15 mins
Cook Time 1 hr 15 mins
Total Time 1 hr 30 mins
Course Side Dish
Cuisine American
Servings 10
Calories 244 kcal

Ingredients
  

  • Sweet Potatoes:
  • 3 ½ pounds sweet potatoes (about 6 medium)
  • 1 large egg or flax egg
  • ¼ cup maple syrup
  • ¾ cup milk, any type (can use dairy-free milk like almond or oat milk)
  • 1 tablespoons vanilla
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon allspice
  • ¼ teaspoon kosher salt
  • Topping:
  • ¼ cup rolled oats (can use certified gluten-free oats)
  • ¼ cup white whole wheat flour or whole wheat pastry flour (can use gluten-free flour)
  • ¼ cup chopped pecans
  • 2 tablespoons brown sugar
  • 2 tablespoons melted butter or coconut oil

Instructions
 

  • Bake the sweet potatoes in the oven at 400F for 40-45 minutes until soft. Scoop out the flesh into a large mixing bowl. Lower the oven to 350°F.
  • Add the other ingredients and mix with a hand mixer until smooth. Pour into baking dish. Smooth out the top.
  • Mix topping ingredients together in bowl and stir in the melted butter with a fork. Scatter topping over the sweet potatoes.
  • Bake 30 minutes until filling is hot and topping is browned. Let cool 10 minutes before serving.

Video

Notes

  • To make this recipe vegan, use coconut oil instead of butter in the topping. In the filling, use a nondairy milk like almond milk or oat milk. Instead of an egg, use a flax egg. To make a flax egg, mix 1 tablespoon ground flaxseed with 3 tablespoons water. Let it sit for 5 minutes then use it in the recipe as a substitute for 1 egg.
  • To make this recipe gluten free, use certified gluten-free oats and gluten-free flour (such as almond flour or a gluten-free flour blend) in the topping.

Nutrition

Calories: 244kcal | Carbohydrates: 45g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 182mg | Potassium: 613mg | Fiber: 6g | Sugar: 15g | Vitamin A: 22637IU | Vitamin C: 4mg | Calcium: 90mg | Iron: 1mg
Keyword holiday, side dish, sweet potatoes, Thanksgiving
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