This Healthier Sweet Potato Casserole gives you all the cozy, nostalgic flavors of the classic holiday dish, just lightened up and made more macro-friendly.

About This Recipe

If you know me, you know Thanksgiving is all about the sides! I feel like I am always looking for extra spots on my plate to add more goodies, which can be hard when being mindful of macros. That’s why I wanted to create a healthier version of the classic sweet potato casserole so you can still enjoy it without it being weighed down by loads of butter and sugar.

But despite being lightened up, this sweet potato casserole is still creamy, comforting, and the kind of side dish that makes everyone go back for seconds, just without the post-meal regret.

Whether you’re hosting Thanksgiving, bringing a side to Friendsgiving, or just looking for a better-for-you version of a family favorite, this sweet potato casserole fits right in on any holiday table.

For more macro-friendly Thanksgiving sides, try my Maple Cumin Carrots, Healthy Scalloped Potatoes, Roasted Sweet Potatoes, or Autumn Delicata Salad.

Ingredients and Substitutions

Sweet potatoes: Roasting brings out the natural sweetness and eliminates the need for extra sugar.
Milk: Low-fat milk, almond milk, cashew milk, or oat milk all work well.
Egg: Helps bind and add a little structure.
Flour: Can sub gluten-free flour, whole wheat flour, or even finely ground oats.
Pecans: Swap for walnuts if preferred, or omit for a nut-free version.
Other ingredients: Brown sugar, vanilla, cinnamon, kosher salt, and butter (or melted coconut oil).

Dietary Adaptations

GF/DF: You can absolutely use gluten-free flour or even ground gluten-free oats in place of the flour. Plant-based milk works great for the milk, and coconut oil or plant-based butter works great in place of the butter.

How To Make

Preheat the oven to 400 degrees F. Poke holes in the sweet potatoes, using a fork or sharp knife, and place the sweet potatoes on a large parchment-lined baking sheet. Bake for about 55-65 minutes or until very fork-tender. Remove from the oven and let them cool. Lower the oven to 350.
When the potatoes have cooled enough to handle, peel off the skins and transfer to a large mixing bowl. Add the milk, eggs, vanilla, cinnamon, and salt. Mix well, using an electric mixer, until smooth. Pour the mixture into a greased casserole dish.
In a separate bowl, combine flour, brown sugar, chopped pecans, cinnamon, and melted butter. Stir until well combined, then crumble the topping over the sweet potato mixture and bake for 30 minutes or until browned on top and heated through. Enjoy!

Helpful Tips

Roast, don’t boil: Roasting concentrates the natural sweetness of the potatoes and prevents the casserole from becoming watery.
Make-ahead option: Prepare the sweet potato filling and topping separately, then cover and refrigerate. Assemble and bake the next day.
Want it sweeter? Add an extra tablespoon or two of brown sugar to either the filling or topping.
To save time: You can use canned unsweetened sweet potato purée, but I highly recommend roasting fresh potatoes to give this casserole the best flavor.

For More Delicious Side Dish Recipes

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