Everyone’s favourite Thanksgiving side dish just got healthier! This sweet potato casserole with pecan topping is just as delicious as the traditional recipe, but is made without marshmallows and is much lower in sugar. Sweetened with maple syrup and perfectly spiced, this recipe is sure to be a crowd pleaser! (Vegetarian, dairy-free & gluten-free)
This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers.
If you’re looking for a tasty holiday side dish that fits your lifestyle goals, this healthier sweet potato casserole is a must have recipe on your menu!
The creamy sweet potato mixture is topped with a crunchy pecan topping and seasoned with maple syrup, cinnamon, nutmeg, ginger and vanilla for one irresistible bite. It’s a much healthier lower sugar option than your traditional sweet potato casserole, which is often topped with marshmallows and loaded with brown sugar and butter.
If you’re stuck for side dishes to serve up with your turkey this year, this recipe is totally crave-worthy and ticks all the right boxes. Deliciously sweet, simple to make and a great healthier option for your plate!
For more holiday side dishes, be sure to try my Sweet Potato and Coconut Soup and Healthy Mashed Sweet Potatoes too!
Why we love this Sweet Potato Pecan Casserole Recipe
- Make ahead: This is a great option if you want to get a head start on making your Thanksgiving or holiday feast. Make it a couple of days ahead of time and reheat it to serve.
- Great for a crowd: This healthy sweet potato casserole will easily serve 8 people, but you can always double the recipe if serving a larger crowd. The leftovers are delicious!
- Simple ingredients: You only need a few basic ingredients to make this recipe, so you can whip it together in a snap! Easy and tasty? I’m in!
Ingredient notes
- Sweet potatoes: Bake the sweet potatoes until soft and tender before mashing the flesh and mixing with the other ingredients.
- Maple syrup: Maple syrup naturally sweetens the dish and adds a delicious flavour that compliments the sweet potatoes and spices so well. You can also use a runny honey if preferred.
- Egg: Egg helps to bind the ingredients together, while keeping the casserole light.
- Seasonings: Cinnamon, nutmeg, ginger, salt and vanilla extract are used to infuse some extra flavour into this dish. Add even more spices if you’re a spice lover!
- Sugar: We use a little coconut palm sugar for extra sweetness, while keeping it lower on the glycemic index. Light brown sugar can also be used if that’s what you have.
- Pecans: Top the casserole with chopped pecans for a nice crunch. Walnuts can also be used.
Step by step instructions
- Preheat the oven to 400 degrees F. Place the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with a fork. Bake for 50-60 minutes or until tender when pierced with a fork. Set aside to cool.
- Lower the heat of the oven to 350 degrees F. Mist a small rectangular or 8-inch square baking dish with cooking spray.
- Scoop the sweet potato flesh out of the skins and place into a medium bowl. Discard the skins. Mash the potatoes until smooth. Add the maple syrup, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger, salt and vanilla. Whisk the mixture until smooth.
- Spread the sweet potato mixture into the prepare baking dish until evenly distributed.
- Mix the coconut sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potato mixture.
- Bake until hot and beginning to brown around the edges, about 40 to 45 minutes.
Recipe Tips
- Purchase sweet potatoes that are around the same size so that they finish baking in the oven at the same time.
- I recommend baking the sweet potatoes in the oven before combining the ingredients for the casserole since roasting them helps to caramelize them and bring out their natural sweetness. For a faster method, you can dice and boil the sweet potato as well, but baking tends to produce a better flavour.
- If you want the sweet potato mixture for the casserole to have a smoother consistency, you can whip it with an electric mixer or place it in a food processor until it’s smooth and creamy.
- If you like even more spice, you can increase the amount of cinnamon, nutmeg and ginger according to personal taste.
Recipe FAQs
Store the cooked casserole in the fridge covered for up to 4-5 days. Allow the casserole to completely cool before placing in the fridge.
Definitely, it’s the perfect make ahead option, which is especially handy for those busy holidays! You can make the whole dish 2 to 3 days ahead of time and keep it stored in the fridge until you’re ready to reheat it to serve.
Yes, it freezes well, so if you want to make it further ahead of time or have lots of leftovers, they can easily be frozen. Just be sure to wrap it tightly with saran wrap followed by foil to prevent any freezer burn.
Allow the casserole to thaw in the fridge overnight before reheating or reheat it right from frozen; just allow an additional 10 minutes of reheating time.
Preheat oven to 375 degrees F and reheat for 20-25 minutes or until heated through.
An egg acts as a binder in this recipe without making it heavy. It also enriches the sweet potato to make it really flavourful.
I prefer to bake the sweet potatoes so that I can skip peeling and dicing them. You just need to scoop the flesh out once cooked and you’re good to go. Baking also helps the sweet potatoes to caramelize, bringing out more of that natural sweetness, while also allowing them to retain more of their nutrients than boiling.
That being said, if you don’t have time to bake them, you can peel the sweet potatoes, cut them into chunks and boil them until tender before mashing them.
You can overcook the sweet potatoes for this casserole, which is why I prefer to oven bake them rather than boil them. If you over boil them, they can absorb a lot of water and you’ll be left with a soggy casserole that won’t hold together well.
Serving suggestions
This sweet potato casserole is perfect to serve up as part of your holiday meal.
Serve it alongside other favourites like:
- Cranberry & Pistachio Stuffed Turkey Breast
- Citrus Cranberry Sauce
- Roasted Garlic Potatoes
- Green Bean Almondine with cranberries
- Maple Bacon Brussel Sprouts
- Squash Apple Cranberry Bake
Recipe variations
- Make it vegan: Use a flax egg in place of the egg.
- Make it savoury: Omit the maple syrup and sugar and swap the ground spices for dried herbs like thyme, rosemary and sage.
- Add more texture to the topping: Add some rolled oats and a bit of butter or coconut oil to the topping mixture.
More similar recipes
- Sweet Potato Hash
- Curly Sweet Potato Fries
- Butternut Squash Barley Risotto
- Wild Rice Pilaf with Cranberries and Apples
Did you make this recipe? Scroll down to leave a rating and review!
Healthier Sweet Potato Casserole
Ingredients
- 3 1/2 pounds sweet potatoes (about 5 medium sweet potatoes)
- 1/4 cup maple syrup
- 1 large egg
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground ginger
- 1/2 teaspoon salt
- 1 teaspoon vanilla extract
- 1 tablespoon coconut palm sugar
- 1/3 cup chopped pecans
Instructions
- Preheat the oven to 400 degrees F. Place the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with a fork. Bake for 50-60 minutes or until tender when pierced with a fork. Set aside to cool.
- Lower the heat of the oven to 350 degrees F. Mist a small rectangular or 8-inch square baking dish with cooking spray.
- Scoop the sweet potato flesh out of the skins and place into a medium bowl. Discard the skins. Mash the potatoes until smooth.
- Add the maple syrup, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger, salt and vanilla. Whisk the mixture until smooth.
- Spread the sweet potato mixture into the prepare baking dish until evenly distributed.
- Mix the coconut sugar, pecans and the remaining 1/2 teaspoon of cinnamon in a bowl; sprinkle evenly over the potato mixture.
- Bake until hot and beginning to brown around the edges, about 40 to 45 minutes. Serve warm.
Notes
- Purchase sweet potatoes that are around the same size so that they finish baking in the oven at the same time.
- I recommend baking the sweet potatoes in the oven before combining the ingredients for the casserole since roasting them helps to caramelize them and bring out their natural sweetness. For a faster method, you can dice and boil the sweet potato as well, but baking tends to produce a better flavour.
- If you want the sweet potato mixture for the casserole to have a smoother consistency, you can whip it with an electric mixer or place it in a food processor until it’s smooth and creamy.
- If you like even more spice, you can increase the amount of cinnamon, nutmeg and ginger according to personal taste.
Leave A Review: