Healthy Sweet Potato Casserole

Sweet Potato Crunch
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Total Time: 110 min
Prep Time: 20 min
Cook Time: 90 min
Servings: 12

Nutrition Highlights (per serving)

196 calories
12g fat
21g carbs
3g protein
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Nutrition Facts
Servings: 12
Amount per serving  
Calories 196
% Daily Value*
Total Fat 12g 15%
Saturated Fat 3g 15%
Cholesterol 14mg 5%
Sodium 234mg 10%
Total Carbohydrate 21g 8%
Dietary Fiber 4g 14%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 75mg 6%
Iron 1mg 6%
Potassium 485mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Sweet potatoes are a popular ingredient in fall recipe favorites including this Thanksgiving staple. Sweet potatoes are packed with nutrients, but like many other holiday recipes, sweet potato casserole can be loaded with calories. This version is a healthier and gluten-free take on the the classic Thanksgiving side dish.

The sweet potatoes provide a natural sweetness, so added sugar isn't necessary, but if you'd like an extra hint of sweetness, you can add maple syrup to the mix. And to add a little crunch to this tasty casserole, we're topping it with crunchy pecans.


  • 3 pounds sweet potatoes (try to find ones that are about the same size, so they cook evenly)
  • 1 1/2 cups raw pecan pieces, divided
  • 1/4 cup maple syrup (optional)
  • 2 teaspoons ground cinnamon, divided
  • 1 teaspoon salt, divided
  • 2 tablespoons coconut oil, divided
  • 2/3 cup coconut milk
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground black pepper
  • 1 large egg


  1. Preheat oven to 400 F.

  2. Poke the sweet potatoes several times with a sharp knife or fork and roast in the oven until soft, about 45 minutes to 1 hour depending upon the size of the potatoes.

  3. Let the sweet potatoes cool for 10 to 15 minutes. Split them and scrape out the flesh into a bowl; discard the peels. Lower the oven to 375 F.

  4. Make the topping: Pulse 1 cup of the pecans in a food processor or blender until they are ground into a meal. Add the maple syrup (if using), 1 teaspoon cinnamon, a pinch of salt, and 1 tablespoon of the coconut oil and process until blended. Mix the remaining 1/2 cup of the pecan pieces in by hand.

  5. Put the sweet potato flesh into the food processor or blender (you don't need to wash the food processor between making the topping and sweet potato filling) and process with the coconut milk and the remaining tablespoon of coconut oil. Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you use a food processor.

  6. Add the remaining 1 teaspoon cinnamon, the nutmeg, 1 teaspoon salt, and the black pepper and more maple syrup, if desired.

  7. When the seasonings are to your taste, add the egg and blend.

  8. Spread sweet potato mixture in a lightly oiled baking dish and sprinkle pecan topping over the top. Bake until the topping starts to brown, 10 to 20 minutes.

Ingredient Substitutions and Cooking Tips

This sweet potato casserole uses maple syrup instead of refined sugars to give the dish a natural sweetness. To simplify the recipe for families with nut allergies or kids who aren't yet able to eat nuts, serve the casserole in ramekins and offer the pecans as an optional topping.

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By Team Verywell Fit
At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between.