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Healthy Sweet Potato Casserole {Paleo, Vegan & Sugar-Free}!

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This Healthy Sweet Potato Casserole recipe is the perfect 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

Can you believe Thanksgiving is ONE week away?! ONE!! I am so excited I can’t even tell you! I’ve shared many of my favorite Turkey Day recipes, but this Healthy Sweet Potato Casserole ranks in the top three for sure! This recipe is literally bursting with rich flavors, is velvety smooth, and crazy healthy! That’s right, no butter or brown sugar or marshmallows are needed to make this delicious dish!

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!

jfs_hh_darkOverhead view of healthy sweet potato casserole a square baking dish

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? 😉

overhead view of healthy sweet potato casserole in a square baking dish

Not only is this healthy sweet potato casserole delicious, but it’s very easy to make! Simply bake your sweet potatoes and let cool slightly. Then toss the rest of the ingredients (except for the pecans) into your Vitamix (or other high-powered blender) and blend until smooth. The reason I use a blender is that I am a total texture person, and a lumpy casserole will not do.

Top the casserole with chopped pecans and a dash of salt and you’re good to go.You can add a sprinkle of cinnamon sugar (either using regular granulated sugar or coconut sugar) but this step is totally optional and can absolutely be omitted without sacrificing flavor if you are set on an sugar-free dish! Then bake for about 25 minutes until the nuts are golden-brown and the sweet potatoes are slightly bubbling and you’re done!

Side view of healthy sweet potato casserole with a spoon dipping into the square baking dish about to take a scoop

And of course, in true Homemade Holidays fashion….this recipe can EASILY be made ahead of time! Here are a few ways you can get a head start with this recipe:

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

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…although I truly believe that pecans are the best!

Overhead view of healthy sweet potato casserole on a plate with a fork next to it

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4.8 from 5 votes
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Healthy Sweet Potato Casserole

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

Course Side Dish
Cuisine American
Keyword healthy sweet potato casserole, healthy sweet potato recipes, thanksgiving side dish
Prep Time 10 minutes
Cook Time 30 minutes
Roasting Sweet Potatoes 1 hour
Total Time 1 hour 40 minutes
Servings 10 servings
Calories 163.7 kcal
Author Laura

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

  1. Preheat oven to 450 degrees.
  2. Wrap sweet potatoes in aluminum foil and bake in preheated oven until soft (about 1-1.5 hours)
  3. Remove from oven, cut in half and let cool.
  4. Remove skins and set sweet potatoes aside.
  5. Reduce oven to 375 degrees F.
  6. Add apple sauce and sweet potatoes to your blender (Vitamix) and blend until smooth
  7. Add melted coconut oil (butter/earth balance/ghee), cinnamon, salt and nutmeg and blend until combined.
  8. Transfer to a 9” baking dish and sprinkle the top with pecans and optional topping
  9. Bake at 375 for 25-30 minutes until potatoes begin to slightly bubble and toping is lightly browned.
  10. Let cool for 10 minutes before serving.

Recipe Notes

You can easily make this dish head of time in one of two ways: 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 your baking dish tightly covered in the refrigerator until you are ready to serve. Then add topping and bake according to the instructions.

Nutrition Facts
Healthy Sweet Potato Casserole
Amount Per Serving
Calories 163.7 Calories from Fat 116
% Daily Value*
Total Fat 12.9g 20%
Potassium 231.9mg 7%
Total Carbohydrates 11.9g 4%
Dietary Fiber 2.8g 11%
Sugars 5g
Protein 1.8g 4%
Vitamin A 41.4%
Vitamin C 9.1%
Calcium 2.6%
Iron 4.9%
* Percent Daily Values are based on a 2000 calorie diet.

Overhead view of healthy sweet potato casserole in a square baking dish with a spoon dipping in to take a scoop

I only have one more recipe to share with you before Thanksgiving, which is a total winner too! I’d LOVE to hear all about your Thanksgiving plans! Drop me a line below and tell me how you’re celebrating! Also pretty please tell me…

What is your favorite Thanksgiving side dish?

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! 

This Healthy Sweet Potato Casserole recipe is the perfect Thanksgiving side dish! It's only sweetened with applesauce and is paleo, vegan, gluten-free, dairy-free & sugar free! #sweetpotato #casserole #healthy #recipe #glutenfree #dairyfree #refinedsugarfree #vegan #paleo
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Reader Interactions

Comments

  5. What a great idea! I love sweet potato pie but not all the sugar that is in it! But if you DO want a fantastic Thanksgiving dessert recipe check out my blog hop selection for this week; Mascarpone Sweet Potato Pie! It is amazing!

    Reply


  14. Ooh wow, we love sweet potato casserole. I should try a spin like this. The idea of adding applesauce sounds so good Laura! HAPPY THANKSGIVING! Thankful for you.

    Reply

    • Hey Ann! Hmmm…it’s possible you could have blended the sweet potatoes too much. Did you alter any ingredients? You can always bake for longer to thicken it up, or add less applesauce next time!

      Reply

      • Thanks! It is quite likely I over blended. I have a Vitamix.
        This was so tasty, I’m still thinking of how it tasted. I did use all ingredients as set out in the recipe. I made applesauce in the Vitamix too.

        Reply

        • Perfect! Homemade applesauce can definitely be a little more watery than store-bought! But I LOVE that you made your own! Makes the recipe even better in my opinion! 🙂

          Reply

  16. Laura, help! Working on the healthy sweet potato casserole and the recipe calls for a 9″ baking dish but gives no other dimensions….I have a 2 qt round Pyrex dish…will that work?

    Reply

  17. I want to make the Healthy Sweet Potato Casserole and it calls for a 9″ baking dish but gives no other dimensions….I have a 2 qt round Pyrex baking dish…will that be big enough?

    Reply

  18. HI! This looks delicious. Do you think you can make this ahead of time and freeze it, then bake when needed (adding toppings when ready to bake)

    Reply


  20. I made this the other day, I am not sure what I did wrong but mine didn’t get firm at all, it was way too creamy. I did like the taste though and happy that it was a healthy version. I am the only one who loves sweet potatoes and although it was too much for me. I refused to waste it, so I have been making smoothies with it, I add this to unsweetened almond milk. Half of a small frozen banana and add my protein mix all in the blender for a few seconds and I have a healthy breakfast and it is so creamy.

    Reply

  22. I am an international visitor on your website and are wondering if you serve this healthy sweet potato casserole with the turkey or as a dessert?
    I am looking for a healthy side dish to prepare and serve with the turkey. Thank you!

    Reply

  25. Hi ! I am planning to make this. What do you think about leaving the skins on the potatoes and blending. That’s where a lot of the nutrients are.

    Reply

  26. This looks awesome! Do you know how many saturated fat grams there are in this recipe? Is the 12.9 grams all Saturated fat? Thank you and Happy Thanksgiving

    Reply


  27. thank you , I made this for thanksgiving this year as I try and sneak healthy food past my husband and his family. 🙂 Everyone loved it !! I doubled the recipe and ate it for the past 4 days lol
    will definitely be making this again!

    Reply

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