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Lightened Up Healthy Sweet Potato Casserole with Pecan Oat Streusel

Absolutely delicious lightened up healthy sweet potato casserole with a crunchy pecan oatmeal streusel topping. This will be your new favorite side dish for Thanksgiving! Easily made vegan and gluten free too!

Prep Time
1 hour
Cook Time
30 mins
Total Time
1 hour 30 mins

Are you ready for another recipe for a very #AmbitiousThanksgiving?! I know I am.

If I had to pick only ONE thing to eat at Thanksgiving, it would be this healthy sweet potato casserole. I started making it four years ago and love republishing it on the blog every fall, because it’s an absolute must make.

In fact, now my mother-in-law requests that I bring it to Thanksgiving every year. That’s how you know it’s good, am I right?!

healthy sweet potato casserole

What makes this sweet potato casserole healthy and yet still oh so good?

Instead of using a ton of excess sugar, butter and marshmallows as the topping, this recipe is only slightly sweetened with only a few tablespoons of pure maple syrup and then topped with a crunchy, addicting pecan oatmeal topping. YUM!

I’m not going to lie, there’s been plenty of times where I’ve preferred this as my Thanksgiving dessert because it’s so delicious. Add a little whipped cream on top or serve with vanilla ice cream and you’re set.

healthy sweet potato casserole in a baking dish on top of a white linen

Healthy sweet potato casserole ingredients

Roasted sweet potatoes: This recipe starts with roasted sweet potatoes, which is critical to keeping the sweet, creamy and delicious without having to use a ton of excess sweeteners. The good news is that you can roast them ahead of time. They take an hour, so I like to bake them a few days before, then wrap them in foil and place in the fridge until ready to bake. Making them ahead it optional.

Pure maple syrup: I love adding pure maple syrup to the sweet potato filling. It’s only 2 tablespoons so you can feel free to use honey if you’d like, but I ALWAYS vote maple.

Almond milk: a little almond milk helps smooth things out and make the sweet potato filling uber creamy. Feel free to use whatever milk you’d like. I think coconut or cashew milk would also be delicious!

Spices: Add a little cinnamon, nutmeg and a touch of allspice for just the right amount of spice.

Pecan oatmeal crumble: Who doesn’t love a crunchy oat topping? This one includes a little butter (or sub coconut oil), brown sugar (or coconut sugar), whole wheat flour, oats and sweet pecans! Trust me, it’s fabulous.

healthy sweet potato casserole in a baking dish with a wooden spoon

How to make vegan or dairy free sweet potato casserole

Use coconut oil or vegan butter instead of regular butter in the topping; and if vegan, skip the egg in the sweet potato mixture. It will still be delicious!

How to make gluten free sweet potato casserole

Use oat flour or an all-purpose gluten free flour instead of whole wheat flour.

scooping healthy sweet potato casserole out of a baking dish with a wooden spoon

How to make sweet potato casserole ahead of time

Here’s some good news: not only is this recipe EASY, but you can also make it ahead of time if you’d like. I’m always happy when I can save as much time as possible during Thanksgiving as it means there’s more time for wine and good conversations with the people you love.

To make this healthy sweet potato casserole ahead of time, simple prepare the recipe as directed then cover with foil and place in fridge. Once ready, bake as directed.

healthy sweet potato casserole in a baking dish and on a plate with a wooden spoon next to a bowl of pecans

More healthy Thanksgiving side dishes to try:

The Best Homemade Healthy Green Bean Casserole

Winter Roasted Butternut Squash Black Lentil Salad with Grapes + Arugula

The Best Cornbread Stuffing Ever (gluten free!)

The Best Creamy Garlic Slow Cooker Mashed Potatoes

See how to make the healthy sweet potato casserole:

Healthy Sweet Potato Casserole with Pecan Oat Streusel

5 from 2 votes
Course Gluten Free, Side Dish, Thanksgiving, Vegan Friendly, Vegetarian
Cuisine American
Keyword healthy sweet potato casserole, sweet potato casserole
Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
Serves 8
Absolutely delicious lightened up healthy sweet potato casserole with a crunchy pecan oat streusel topping. This will be your new favorite side dish for Thanksgiving! Easily made vegan and gluten free.

Ingredients

  • For the potatoes:
  • 3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)
  • 2 1/2 tablespoons pure maple syrup
  • 1/2 cup unsweetened almond milk (or milk of choice)
  • 1 tablespoon vanilla extract
  • 1 egg (or can leave out if vegan)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • pinch of allspice
  • 1/4 teaspoon salt
  • Topping:
  • 1/4 cup whole wheat pastry flour or regular flour (if GF, use gluten free oat flour)
  • 1/3 cup rolled oats (gluten free if desired)
  • 1/3 cup packed brown sugar (or coconut sugar)
  • 1/2 cup coarsely chopped pecans
  • 3 tablespoons melted butter (or sub vegan butter or coconut oil)

Instructions

  1. Preheat oven to 400 degrees F.

  2. Wash sweet potatoes and use a fork to poke holes in sweet potatoes; about 4-5 pokes per potato used. Place sweet potatoes on a baking sheet lined with foil and roast for 45 minutes-1 hour or until very fork tender. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.

  3. Spray a 8x8 inch pan, 9 inch pie pan, or a 1 1/2 quart or 2 quart safe baking dish with nonstick cooking spray; set aside.

  4. Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large bowl and add in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Use an electric mixer to beat until smooth, adding a splash more almond milk if you want them to be creamier. Pour into prepared baking pan and smooth top.

  5. To make the topping: Whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in melted butter until a nice crumb forms. Sprinkle all over the top of the sweet potato mixture.

  6. Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes. Serves 8.

Recipe Notes

To make ahead of time: Make everything ahead of time, cover and place in fridge. Once ready, bake as directed.

To make vegan: Use vegan butter or coconut oil instead of butter in the topping. Skip the egg in the potato mixture.

To make gluten free: Use oat flour or an all-purpose gluten free flour instead of whole wheat.

Nutrition
Servings: 8 servings
Serving size: 1 serving
Calories: 212kcal
Fat: 8.4g
Saturated fat: 2.6g
Carbohydrates: 34g
Fiber: 3.3g
Sugar: 13.3g
Protein: 3g

Recipe by: Monique Volz // Ambitious Kitchen Photography by: Yoga of Cooking

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healthy sweet potato casserole in a baking dish

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