Healthy Sweet Potato Casserole

Ohhhhh my— you are in for a TREAT. This sweet potato casserole is lightened up and healthier than the classic recipe….. but you would never guess it. It’s SO CREAMY with a seriously delicious pecan oat topping that adds the perfect amount of crunch. Lightly sweetened with pure maple syrup, plus a little brown sugar on top….. this healthy sweet potato casserole is probably going to be a favorite if you make it at Thanksgiving, especially after you casually mention that it’s the healthiest thing on the menu.

healthy sweet potato casserole

The secret ingredient

A can of full-fat coconut milk.

When my husband tried this recipe for the first time he said, “Is there cream in this?”

And that was probably the biggest compliment he could have given me on this recipe because it doesn’t have a drop of dairy in it. But the coconut milk….. wow. It’s what sets this sweet potato casserole apart from the rest.

And the rest of the ingredients – simple + sweet:

  • Sweet potatoes
  • Pure maple syrup – Juuuust a bit of sweetness + maple flavor
  • Egg – For a little bit of structure, but I imagine this recipe would turn out fine without an egg! I just haven’t tried it
  • Vanilla extract
  • Cinnamon
  • Nutmeg
  • Ginger
  • Salt

healthy sweet potato casserole

And the pecan oat topping

It just keeps getting better. This topping is so simple, but so tasty. All you need is:

  • Flour – you can use all-purpose or gluten-free
  • Old fashioned oats
  • Brown sugar
  • Chopped pecans
  • Coconut oil – you could use melted butter instead.
  • Salt
  • Cinnamon

Simply stir + sprinkle.

All that’s left for you to do is pop it in the oven + you get this beauty….

healthy sweet potato casserole

If you bring this dish to Thanksgiving or your next family gathering, you will be very, very loved. Enjoy 🙂

Healthy Sweet Potato Casserole

Serving Size: 9×13 pan (about 8 servings)
Prep Time: 75 minutes (1 hour to roast sweet potatoes)
Cook Time: 35 minutes


  • 8 cups mashed sweet potatoes (about 4-6 large sweet potatoes)
  • 1 14 oz can full-fat coconut milk (you can sub milk of choice)
  • 1/4 cup pure maple syrup
  • 1 egg
  • 1 tablespoon vanilla extract
  • 1 tablespoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon ginger
  • 1/2 teaspoon salt


  • 1/2 cup all-purpose flour (or sub gluten-free all-purpose flour)
  • 1/2 cup old fashioned oats
  • 1/2 cup brown sugar
  • 1 cup pecans, chopped
  • 1/2 cup coconut oil, melted
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon


  1. Preheat oven to 400 degrees. Using a fork, poke a few holes in each sweet potato and place them on a foil-lined baking sheet. Roast for one hour or until very fork tender. Lower oven heat to 350 degrees.
  2. Once potatoes have cooled, peel the skin off. In a large bowl, blend sweet potatoes with an electric hand mixer. Add coconut milk, maple syrup, vanilla, egg, and spices. Blend together until creamy.
  3. Transfer to 9×13 baking dish coated with cooking spray.
  4. For the topping: In a medium bowl, whisk together all topping ingredients until the mixture clumps together. Sprinkle over top of the sweet potato mixture in an even layer. Bake until lightly golden on top, about 35 minutes. Enjoy!

healthy sweet potato casserole

If you like this recipe you may also like my Cinnamon Sugar Pumpkin Muffins!


love always, nik

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