Healthy Sweet Potato Casserole with Pecan Oat Streusel
Absolutely delicious, healthy sweet potato casserole with a crunchy pecan oatmeal streusel topping. This lightened up version of traditional sweet potato casserole will be your new favorite side dish for Thanksgiving! Easily made vegan and gluten free too!
Servings 8 servings
Calories 295cal
Ingredients
- For the potatoes:
- 3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)
- 2 ½ tablespoons pure maple syrup
- ½ cup (120g) unsweetened almond milk (or milk of choice)
- 1 tablespoon vanilla extract
- 1 egg (or can leave out if vegan)
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- pinch of allspice
- ¼ teaspoon salt
- For the topping:
- ¼ cup (28g) whole wheat pastry flour or regular flour (if GF, use gluten free oat flour)
- ⅓ cup (32g) rolled oats (gluten free if desired)
- ⅓ cup (71g) packed brown sugar (or coconut sugar)
- ½ cup (56g) coarsely chopped pecans
- 3 tablespoons melted butter (or sub vegan butter or coconut oil)
Instructions
- Preheat oven to 400 degrees F.
- Roast the sweet potatoes: 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.
- 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.
- Make the sweet potato mixture: 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.
- 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.
- 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.
Notes
To make ahead of time: Assemble the casserole 1 to 2 days in advance, then cover, and place in the 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 flour.
To store: 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. Simply reheat a portion of the casserole in the microwave, or feel free to re-warm the entire baking dish to enjoy a few more servings.
Nutrition
Serving: 1serving | Calories: 295cal | Carbohydrates: 47.2g | Protein: 4.6g | Fat: 10.3g | Saturated Fat: 3.3g | Fiber: 5.9g | Sugar: 18.3g