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    Home » Healthy Sweet Potato Casserole (Paleo & Vegan)

    Healthy Sweet Potato Casserole (Paleo & Vegan)

    Published: Nov 17, 2016 · Modified: Nov 7, 2021 by Laura · This post may contain affiliate links.

    Jump to Recipe

    This Healthy Sweet Potato Casserole recipe is a delicious Thanksgiving side dish! It's only sweetened with applesauce and is paleo, vegan, gluten-free, dairy-free & sugar free! 

    Overhead view of a healthy sweet potato casserole in a square baking dish with some missing and a spoon scooping more out of it

    Thanksgiving is one of my favorite holidays, and I've shared many of my favorite Thanksgiving recipes with you, but this Healthy Sweet Potato Casserole ranks in the top three for sure.

    This recipe is literally bursting with rich fall flavors, is velvety smooth, and is healthy! That's right, no butter or brown sugar or marshmallows are needed to make this delicious healthy sweet potato casserole!

    Naturally sweetened with applesauce and spiced with cinnamon and nutmeg, this healthy sweet potato casserole is a sure-fire crowd pleaser! It's nutritional profile can't be beat either, vegan, paleo, gluten-free, and dairy-free with absolutely NO sugar added! Everyone at your Thanksgiving celebration will be able to enjoy this dish!

    front view of Healthy Sweet Potato Casserole in a bowl with a spoon

    Healthy Sweet Potato Casserole: Substitutions

    Here are a few possible substitutions you could make in this recipe!

    • Coconut oil: Butter, vegan butter or ghee are all acceptable substitutions for coconut oil!
    • Unsweetened apple sauce: you can make your own homemade applesauce and use it in this recipe! I do not recommend any other substitutions!
    • Pecans: Walnuts or crushed almonds can be used in place of pecans.
    overhead photo of the ingredients in this Healthy Sweet Potato Casserole recipe

    How to make healthy sweet potato casserole

    Not only is this healthy sweet potato casserole delicious, but it's very easy to make! Let's walk through the process of making this recipe step-by-step!

    Start by baking the sweet potatoes and letting them cool slightly.

    two photos showing how to make healthy sweet potato casserole - baking sweet potatoes

    Then toss the rest of the ingredients (except for the pecans) into a food proccer or Vitamix (or another high-powered blender) and process or blend until smooth.

    two photos showing how to make healthy sweet potato casserole in a food processor

    The reason I use a blender or food processor is that I am a total texture person, and a lumpy casserole will not do.

    two photos showing how to make healthy sweet potato casserole in a food processor

    Next, spread the mixture out evenly in a baking dish, and top the casserole with chopped pecans and a dash of salt.

    At this point you can add a sprinkle of cinnamon sugar (either using regular granulated sugar or coconut sugar) but this step is optional and can absolutely be omitted without sacrificing flavor if you want to make a sugar-free dish!

    two photos showing how to make healthy sweet potato casserole in a baking dish

    Then bake for about 25 minutes until the nuts are golden-brown and the sweet potatoes are slightly bubbling. Let cool slightly before serving.

    Store

    Store any leftovers in an airtight container in the refrigerator for 5-7 days.

    Overhead view of a healthy sweet potato casserole in a square baking dish with some missing and a spoon scooping more out of it

    How to make this recipe in advance

    1. You can only bake your sweet potatoes: If you like the idea of a completely fresh baked and made casserole, you can at least bake your sweet potatoes the day before!  Just let them cool and store them in the fridge until you're ready to use them!
    2. Prepare the dish but do not bake: Again, if you want to bake it fresh the day of then make the casserole but do not add the pecans on top. Store your dish in the fridge, tightly covered in plastic wrap until you're ready to bake it. Remove it from the fridge while your oven is preheating and add the topping. Then bake according to the directions and you're good to go!
    3. Bake the whole thing and warm it the next day: You absolutely can go ahead and make this casserole from start to finish and then store it in the fridge. When you're about ready to serve it pull it out of the fridge and pace it in a warm oven until it is heated through and the top becomes slightly crispy again!

    As you can see, there are so many ways to get the bulk of the "work" required to make this healthy sweet potato casserole done before the big day...which leaves you free to spend time with friends and family instead of slaving away in the kitchen! 😉

    overhead view of a baking dish of healthy sweet potato casserole with some scooped out into bowls

    Recipe FAQs

    How do you keep sweet potato casserole from being runny?

    Make sure to bake it until it's bubbly, then let it cool uncovered.

    How do you know when sweet potato casserole is done?

    You know this recipe is done when the filling is slightly bubbling and the nuts on the top are lightly browned.

    Can you prepare sweet potato casserole ahead time?

    Yes - see "how to prepare in advance" above or in the recipe card.

    Can you double this recipe?

    Yes! Double the ingredients and bake it in a 9x13" glass or ceramic baking dish.

    overhead view of Healthy Sweet Potato Casserole in a bowl with a spoon

    If you make and love our recipes, it would mean so much to me if you would leave a comment and rating! And don't forget to follow along with us on Instagram, Pinterest, Facebook, and Youtube - be sure to tag @joyfoodsunshine and use the hashtag #joyfoodsunshine so we can your creations!

    Healthy Sweet Potato Casserole

    Laura
    This Healthy Sweet Potato Casserole recipe is a delicious Thanksgiving side dish! It's only sweetened with applesauce and is paleo, vegan, gluten-free, dairy-free & sugar free! 
    4.97 from 31 votes
    Print Recipe Pin Recipe Save Recipe Saved!
    Prep Time 10 mins
    Cook Time 30 mins
    Roasting Sweet Potatoes 1 hr
    Total Time 1 hr 40 mins
    Course Side Dish
    Cuisine American
    Servings 10 servings
    Calories 163.7 kcal

    Equipment

    • Food processor
    • Vitamix blender
    • baking sheet
    • measuring spoons
    • measuring cups
    • spatula
    • glass batter bowl

    Ingredients
     
     

    • 2 lbs. sweet potatoes
    • 3 TBS coconut oil or butter, Earth Balance, or ghee, melted
    • 1 cup unsweetened apple sauce
    • 2 tsp ground cinnamon
    • 1 tsp sea salt or to taste
    • pinch of ground nutmeg
    • 1 cup chopped pecans
    • Extra salt & cinnamon/sugar for topping optional

    Instructions
     

    • Preheat oven to 450 degrees.
    • Wrap sweet potatoes in aluminum foil or place in greased covered baking dish and bake in preheated oven until soft (about 1-1.5 hours). You can also cook them in a slow cooker, in the microwave or boil them!
    • Remove from oven, cut in half and let cool.
    • Remove skins and set sweet potatoes aside.
    • Reduce oven to 375 degrees F.
    • Add apple sauce and sweet potatoes to your blender (Vitamix) and blend until smooth
    • Add melted coconut oil (butter/earth balance/ghee), cinnamon, salt and nutmeg and blend until combined.
    • Transfer to a 9” baking dish and sprinkle the top with pecans and optional topping
    • Bake at 375 for 25-30 minutes until potatoes begin to slightly bubble and toping is lightly browned.
    • Let cool for 10 minutes before serving.

    Video

    Notes

    To prepare in advance (2ways)

    1. Bake the dish completely, let cool and store, loosely covered in plastic wrap, in the fridge. Then reheat at 300 degrees until warmed through.
    2. Make the sweet potato mixture and do not add toppings. Place it in a baking dish tightly covered in the refrigerator until you are ready to serve. Then add topping and bake according to the instructions.

    Ingredient substitutions

    Here are a few possible substitutions you could make in this recipe!
    • Coconut oil: Butter, vegan butter or ghee are all acceptable substitutions for coconut oil!
    • Unsweetened apple sauce: you can make your own homemade applesauce and use it in this recipe! I do not recommend any other substitutions!
    • Pecans: Walnuts or crushed almonds can be used in place of pecans.

    Store

    Store any leftovers in an airtight container in the refrigerator for 5-7 days.

    Nutrition

    Serving: 0.5cupCalories: 163.7kcalCarbohydrates: 11.9gProtein: 1.8gFat: 12.9gPotassium: 231.9mgFiber: 2.8gSugar: 5gVitamin A: 2070IUVitamin C: 7.5mgCalcium: 26mgIron: 0.9mg
    Tried this recipe?Let us know how it was!

    I know what you're thinking...really? Could something so healthy really replace the classic recipe laden with not-so-good-for-you ingredients? The answer is YES!  Seriously, there are many healthier dishes that my husband says are good...but you can "tell it's healthy." This healthy sweet potato casserole is NOT one of those recipes!

    I made it for a group of friends and one of the men gave it the thumbs up and asked for the recipe! (In my circle it's the ladies who are more likely to enjoy healthier fare). Many of us are plant lovers who have meat eating husbands (can I get a hand raise from all my veggie ladies out there?!)  So if we get the meat and potatoes man stamp of approval on a healthier dish it has to be a winner...right? 😉

    Thanksgiving recipes:

    I created a roundup of some of all of our favorite thanksgiving recipes, but here are a few healthy recipes:

    • Serve this casserole as a Thanksgiving or holiday side dish alongside this Roast Turkey and the best Turkey Gravy!  
    • The BEST homemade sausage stuffing 
    • Brussels Sprouts! This recipe for Balsamic Roasted Brussels Sprouts will turn a sprouts-hater into a sprouts-lover! Also try these bacon brussels sprouts or this brussel sprouts salad.
    • Sweet Potatoes. If you like crisp potatoes (as opposed to mashed) try these maple roasted sweet potatoes!
    • Butternut squash: Try this butternut squash soup or cinnamon roasted butternut squash.
    • Green Beans. I always make these apple cider sautéed green beans on Thanksgiving! These Parmesan roasted green beans are also a huge hit! 
    • Apples. These sautéed cinnamon apples always make an appearance on our holiday table. Or you can combine them with sweet potatoes and make roasted sweet potatoes and apples!
    • Cranberry Sauce. I'm all about homemade cranberry sauce! Try our healthy cranberry sauce.
    • PIE! Try this apple pie, pumpkin pie (from scratch), dairy-free pumpkin pie, apple crumble pie, or this chocolate peanut butter pie!

    This post contains affiliate links, which means that if you purchase a product through a link you clicked on here, I receive a portion of the sale. Thank you for supporting JoyFoodSunshine! 

    « Best Homemade Cranberry Sauce
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    Reader Interactions

    Comments

    1. Jess

      November 14, 2022 at 7:23 pm

      How much sugar and cinnamon should I add to the pecans? Should I add melted butter with it to coat them?

      Reply
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    About Laura

    I’m Laura, a former chemistry teacher turned homeschooling mom of six beautiful babies! I create simple and delicious recipes that are tested and perfected to make cooking and baking joyful and fun!

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