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healthy sweet potato casserole

Healthy Sweet Potato Casserole

This healthy sweet potato casserole recipe is the perfect make-ahead Thanksgiving side dish that the entire family will love. It's low in sugar, but big on flavor, with a crunchy oat pecan streusel topping you’ll want to eat on everything!
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Course: Side Dish
Cuisine: American
Keyword: healthy sweet potato casserole, sweet potato casserole
Prep Time: 1 hour
Cook Time: 40 minutes
Servings: 12 people
Calories: 287kcal
Author: Tammy Overhoff

Equipment

  • Baking Sheet
  • Mixing Bowls
  • Potato masher
  • 9 x 13 ceramic baking dish

Ingredients

  • 3 lbs sweet potatoes
  • 1/4 cup pure maple syrup
  • 3 tbsp melted unsalted butter
  • 3/4 tsp salt divided
  • 1/2 cup unsweetened coconut milk can substitute almond or dairy milk
  • 2 large eggs beaten
  • 1 cup chopped pecans
  • 1/2 cup rolled oats
  • 1/2 cup almond flour can substitute any flour
  • 1 tsp ground cinnamon
  • 1/2 cup dark brown sugar packed
  • 1/4 cup unsalted butter softened to room temperature

Instructions

  • Set oven to 425 degrees.
  • Using a fork, poke holes all around the sweet potatoes. Place the potatoes onto a sheet pan lined with foil. Roast the potatoes for 45-minutes or until soft and you can stick a knife easily through the middle. Set the sweet potatoes aside until they are cool to the touch, about 5-7 minutes, and then remove the skins. The skins should peel right off.
  • Reduce the oven temperature to 350 degrees.
  • Place the cooked sweet potatoes into a medium-sized bowl and mash with a potato masher. If you prefer the potatoes to be smooth, with less lumps, then use a food processor or hand blender to puree the potatoes.
  • Stir the maple syrup, 3 tablespoons melted butter, 1/2 teaspoon of salt, coconut milk, and eggs into the sweet potatoes.
  • Spread the sweet potato mixture into a 9 x 13 baking dish, coated with cooking spray.
  • To make the pecan oat streusel topping mix together, in another medium bowl, the pecans, rolled oats, almond flour, cinnamon, brown sugar, 1/4 teaspoon of salt, and 1/4 cup of softened butter until evenly mixed and forms a crumble. This can be made while the potatoes are cooking or even the day before.
  • Sprinkle the topping over the sweet potatoes.
  • Bake for 40 - 45 minutes or until the sweet potatoes are cooked through and the topping is toasted, golden brown, and fragrant.

Notes

You don’t have to peel the potatoes - another perk to roasting the sweet potatoes is the skin will come right off after the potatoes are cooked so there's no need to peel ahead of time.
You can mash or puree potatoes - If you prefer a chunkier sweet potato casserole then use a potato masher. If you like a creamier casserole then you can process the potatoes using a food processor or hand mixer. Personally, I think a chunkier filling works best but it’s really your preference.
Wait until the potatoes cool down before mixing in the egg. This might go without saying, but wait until the potatoes are cool before adding in the egg or you’ll end up with scrambled eggs.
Add vanilla extract or other spices to the sweet potatoes. Many sweet potato casseroles call for adding vanilla extract or cinnamon to the sweet potatoes. I prefer to just flavor with a little pure maple syrup and butter.  The streusel adds a lot of flavor so I like to keep the sweet potatoes simple. If you want to add vanilla extract then ½ - 1 teaspoon will work. Same with adding in the cinnamon spice. 

Nutrition

Serving: 1g | Calories: 287kcal | Carbohydrates: 39g | Protein: 4g | Fat: 13g | Saturated Fat: 5g | Fiber: 4g | Sugar: 18g