Healthy Sweet Potato Casserole
Posted Nov 17, 2016, Updated Jul 13, 2024
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This healthy sweet potato casserole recipe is a delicious holiday side dish! It’s sweetened with applesauce, perfectly spiced and velvety smooth.
This healthy sweet potato casserole recipe is a delicious & nutritious side dish for the holidays.
This recipe is bursting with rich fall flavors, is velvety smooth, and is not laden with sugar! You don’t need brown sugar or marshmallows to make a crowd-pleasing sweet potato casserole that everyone will rave about.
Naturally sweetened with applesauce and spiced with cinnamon and nutmeg, this healthy sweet potato casserole is a sure-fire crowd pleaser! It’s a great dish to make if you have guests with dietary restrictions or allergies because it is paleo, gluten-free, vegan and dairy-free. Everyone at your Thanksgiving celebration can enjoy this dish!
Healthy Sweet Potato Casserole: Substitutions
- Coconut oil: Butter, vegan butter or ghee are all good 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: chopped walnuts are a great substitute.
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.
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.
The reason I use a blender or food processor is that I am a total texture person, and a lumpy casserole will not do.
Next, spread the mixture out evenly in a baking dish, and top the casserole with chopped pecans and a dash of salt.
If desired, add a sprinkle of cinnamon sugar with the chopped pecans.
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.
How to Prepare in Advance
- Bake the Sweet Potatoes. If you like the idea of a completely fresh baked and made casserole, you can at least bake the sweet potatoes a day or two in advance. Llet them cool and store them in the fridge until you’re ready to make the rest of the recipe.
- Prep & Refrigerate Overnight: Again, if you want to bake it fresh the day of then make the casserole but do not add the pecans on top. Store the 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.
- Bake & Reheat: You can make this casserole from start to finish and then store it in the fridge. Reheat covered, in the over set to “warm” until it’s heated through.
Healthy Sweet Potato Casserole Recipe FAQs
Make sure to bake it until it’s bubbly, then let it cool uncovered.
This recipe is done when the filling is slightly bubbling and the nuts on the top are lightly browned.
Yes – see “how to prepare in advance” above or in the recipe card.
Yes! Double the ingredients and bake it in a 9×13″ glass or ceramic baking dish.
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Healthy Sweet Potato Casserole
Equipment
Ingredients
- 2 pounds sweet potatoes
- 3 Tablespoons coconut oil (or butter)
- 1 cup unsweetened apple sauce
- 2 teaspoons ground cinnamon
- 1 teaspoon 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
- 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.
- Bake the Sweet Potatoes. If you like the idea of a completely fresh baked and made casserole, you can at least bake the sweet potatoes a day or two in advance. Llet them cool and store them in the fridge until you’re ready to make the rest of the recipe.
- Prep & Refrigerate Overnight: Again, if you want to bake it fresh the day of then make the casserole but do not add the pecans on top. Store the 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.
- Bake & Reheat: You can make this casserole from start to finish and then store it in the fridge. Reheat covered, in the over set to “warm” until it’s heated through.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Have you tried making this oil free? Maybe substituting coconut cream for coconut oil?
Loved this recipe so much. My veggie-hating child ate 2 servings and kept saying,
“This tastes like dessert!” I will definitely be making this again and, because it was so good, will be checking out your other recipes. Thank you!
This may be a stupid question but if I prepare it without the topping would I be able to freeze it? Mom of 2 tiny ones trying to make things easier.
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!
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
Very delicious! Just what I was looking for.
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.
Hey Kelly! You could totally try it, especially if you have a high-powered blender!
Can you boil the sweet potatoes rather than bake and wrap in aluminum foil?
Yes! You can!
Can I make ahead and freeze it? If I double it can I put it in the 9×13 pyrex?
Thanks,
Amy
I’m sure you can, yes! I’d recommend freezing the filling, and then putting the topping on when you put it in the oven to warm/bake!
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!
I serve it as a side dish!
I’m allergic to pecans. What other topping would you suggest?
Are you allergic to other nuts as well? Walnuts or almonds would be yummy too!