Healthy Sweet Potato Casserole

This Healthy Sweet Potato Casserole with a cripsy oat topping is my favorite way to make classic sweet potato casserole a little more wholesome and nutritious! All you need are a few healthy swaps and you can make this festive side dish for your next holiday feast.

I'm a sucker for classic sweet potato casserole at Thanksgiving or Christmas. However, I know that this side dish tends to pack in calories, which can leave you feeling a little sluggish.

Unlike the classic recipe that relies on heavy cream and butter for flavor, my recipe relies on milk to get that same creamy texture without the calories. I also skip the refined sugar for the sweet potato mixture and use maple syrup, allowing the natural sweetness of the sweet potatoes to shine through.

Serve this healthier side dish alongside some Instant Pot Turkey Tenderloin, Easy Roasted Potatoes, and Slow Cooker Brown Sugar Butternut Squash for your next holiday feast! Also, check out more delicious sides to serve with this sweet potato casserole recipe below.

Before You Get Started:

Here are a few simple tips and notes to mention before you get started on this recipe!

1. Sweet potatoes: I buy fresh sweet potatoes and cube them myself, but you can purchase pre-cubed sweet potatoes or even canned! Just make sure to buy 100% pure sweet potato without any fillers or additives.
2. Flour: I use white whole wheat flour for the topping to make the casserole a bit heartier. However, you can use regular all-purpose flour or whole wheat flour if you like.
3. Baking dish: I recommend using a 9x13-inch baking dish for this recipe.

Why You’ll Love It

• Healthier Version of a Classic: This Healthy Sweet Potato Casserole has all the classic flavors of sweet potato casserole but it’s made with healthy swaps like butternut squash and oats to lighten things up a bit!
• Easy to Prepare: This casserole is super simple to make, with just a few ingredients and easy steps, making it perfect for anyone, even if you're short on time.
• Make-Ahead Friendly: You can prep it the day before and just pop it in the oven when you're ready, saving you time and stress!

Ingredients and Substitutions

I like to use natural, wholesome ingredients and make light swaps where possible to achieve the healthiest, but still delicious, result! Here's what you'll need:

• Sweet potatoes: You'll need around 2 pounds of cubed sweet potato for this recipe. You can peel and cube them yourself or buy pre-cubed sweet potatoes to cut down on prep!
• Butternut squash: I like to add some butternut squash for extra nutrients. However, you can always add more sweet potato and leave out the butternut squash if you prefer.
• Reduced fat milk (or almond milk): This creates a creamy texture. If you want to keep things dairy-free, use almond milk, oat milk, or coconut milk.
• Melted butter: Adds flavor to the sweet potato mixture. You could also use melted coconut oil or avocado oil instead!
• Pure maple syrup: Adds a hint of maple flavor and sweetness. You could also use brown sugar or honey if you prefer!
• Egg: Helps bind the casserole ingredients together.
• Vanilla extract: Adds a depth of flavor.
• Spices: Cinnamon and nutmeg add warmth and depth to the casserole. You can also use ginger, cardamom, or cloves for a slightly different flavor.
• Rolled oats: These add a hearty twist to the topping. Make sure to get rolled oats or old-fasioned oats and not quick cooking oats as these are smaller and don’t have
• White whole wheat flour: I like using white whole wheat flour because it's a bit heartier than regular all-purpose flour, but it's not too robust like regular whole wheat flour. You could substitute all-purpose flour if you like!
• Brown sugar: Adds sweetness to the topping. You can use light or dark brown sugar depending on how intense of a molasses flavor you like. If you don't want to use refined sugar, you can swap this with coconut sugar.
• Pecans: These add a slight crunch to the topping. You can also use chopped almonds or walnuts if you like! If you want to keep things nut-free, you can skip the pecans.
• Cold unsalted butter: This is used to make the crumble topping. You need cold butter so that it holds its shape when combined with flour and sugar. As the casserole cooks, the crumble topping melts slightly to form a crunchy crust!

Can I use canned sweet potatoes instead?

Absolutely. Just make sure you buy 100% pure canned sweet potatoes and not anything with artificial flavors, preservatives, or sweeteners. Keep in mind that using fresh potatoes will have a fresher flavor, but canned ones will do the trick in a pinch!

How To Make This Healthy Twist on Sweet Potato Casserole

With a few simple steps, you can make this beloved twist on a classic in no time!

Step One: Cook the Sweet Potatoes and Squash

Boil the sweet potatoes and butternut squash in a pot of water until they're nice and tender. Drain them well. If you don't want to boil the potatoes, you can roast them instead.

Pro tip: Test the sweet potatoes and squash with a fork to see if they are fork-tender.

Step Two: Mash Everything Together

In a large bowl, mash the cooked veggies with milk, butter, syrup, and spices until smooth and creamy. Make sure to taste the filling and add any extra spices, syrup, or milk if needed.

Pro tip: Make this step faster by skipping the potato masher and using a hand mixer instead!

Step Three: Make the Topping

Mix oats, flour, sugar, pecans, and spices in a bowl. Work in cold butter with your hands until it turns crumbly.

Pro tip: If you don't want to use your hands, use a pastry cutter to break down the butter instead!

Step Four: Assemble and bake

Spread the mashed sweet potatoes into a casserole dish and sprinkle the crumbly topping over it. Bake it in the oven until golden, and let it cool slightly before serving.

Pro tip: If the top of the casserole starts to brown too much, add a sheet of aluminum foil over top.

How to Roast Sweet Potatoes in the Oven

Don’t want to boil the potatoes? Roast them instead! Here’s how to do it:

1. Preheat the oven to 425 degrees.
2. Poke the sweet potatoes with holes using a fork.
3. Place the potatoes on a baking sheet and roast for 45 minutes or until the potatoes are fork-tender. Let them cool for a few minutes.
4. Remove the skins and add the roasted potatoes to the rest of the filling ingredients.

How to Prepare in Advance

You can easily prep this casserole ahead of time so you're not scrambling during the holidays! You have two options:

Option 1:

1. Prep the sweet potato mixture and pour it into the casserole dish.
2. Make the topping, but store it separately.
3. Cover and store in the fridge up to one day ahead of time.
4. When you're ready to bake the casserole, sprinkle the topping on top and bake as directed.

Option 2:

Make the entire casserole ahead of time, cover it, and store it in the fridge for 1-2 days. Reheat it in the oven at 350 degrees for 15-20 minutes.

Fun Swaps

Here are some fun ways to make this casserole your own!

• Marshmallow Topping: Replace the crumble with a layer of marshmallows for a more traditional sweet potato casserole vibe.
• Savory Twist: Skip the maple syrup and nutmeg in the mash and add a sprinkle of grated cheese or garlic to the mix.
• Gluten-Free: Substitute almond flour or a gluten-free flour blend for the white whole wheat flour in the topping. Also, make sure the oats are certified gluten-free!
• Cranberry Addition: Stir in dried cranberries to the topping for a pop of sweet and tart flavor.
• Citrus Twist: Add a little orange zest to the filling for a vibrant twist!

Serving Suggestions

This casserole makes the perfect healthy addition to your Thanksgiving menu! Here are some sides and main dishes we like to serve with this recipe:

• Stuffed Turkey Tenderloin or Slow Cooker Cranberry Pork
• Healthy Cornbread Sausage Stuffing
• Healthy Broccoli Casserole
• Slow Cooker Cauliflower Mashed Potatoes
• Apple Cranberry Sauce