Healthy Sweet Potato Casserole
Updated Sep 23, 2026
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This healthy sweet potato casserole recipe is made with 7 wholesome ingredients without sacrificing flavor or texture! The filling is silky smooth, naturally sweetened with applesauce (no added sugar), and spiced with cinnamon and nutmeg. Then, it’s topped with crunchy pecans for the perfect finishing touch.
This healthy sweet potato casserole recipe is a delicious, healthier alternative to classic sweet potato casserole that’s naturally gluten-free, dairy-free, vegan and paleo with no added sugar! Plus, it’s easy to make ahead, so it’s the perfect side dish for Thanksgiving or the holidays!
This healthy sweet potato casserole 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. It’s a great dish to make if you have guests with dietary restrictions or allergies because everyone at your Thanksgiving celebration can enjoy this dish!
Why You’ll Love This Healthy Sweet Potato Casserole
- No added sugar. Applesauce naturally sweetens the filling, so there’s no need for brown sugar, maple syrup or marshmallows.
- No eggs. This is just a bonus if someone you love has an egg allergy!
- Silky smooth. The sweet potatoes are blended until velvety smooth for the best texture.
- 7 ingredients. Nothing too complicated here.
- Fits many dietary needs. It’s naturally gluten-free, dairy-free, vegan and paleo.
- Perfect for the holidays. It’s a lighter Thanksgiving side dish that still tastes special enough to serve alongside all your holiday favorites.
- Easy to make ahead. You can prepare the casserole in advance to make Thanksgiving Day easier.
I have made this recipe every year since you posted it in 2016. It’s a great thanksgiving favorite in my family and no one knows it’s sugar free and vegan. Thanks!
– Erin
Healthy Sweet Potato Casserole: Ingredients & Substitutions
- Coconut oil: Butter, vegan butter or ghee all work well in place of coconut oil.
- Unsweetened apple sauce: Applesauce naturally sweetens the casserole without adding sugar. You can use store-bought unsweetened applesauce or homemade applesauce. If you want the casserole sweeter, you an use maple syrup, honey or brown sugar in place of the applesauce.
- Cinnamon & nutmeg. These spices complement the natural sweetness of the sweet potatoes and give the casserole the warm fall flavor!
- Pecans: chopped walnuts are a great substitute.
How to Make Vegan 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!
Bake the Sweet Potatoes
I prefer to bake the sweet potatoes for this casserole because it enhances their natural sweetness and gives the filling the best flavor without adding sugar.
Start by baking the sweet potatoes. Wrap them aluminum foil or place in greased covered baking dish and bake at 450°F (232°C) until soft (about 1 hour)., You can also cook them in a slow cooker, in the microwave or boil them!
Size matters
Baking time depends heavily on the size of your sweet potatoes. Medium size sweet potatoes take about 1 hour to bake. If your potatoes are smaller, check them after 40 minutes.
Once the sweet potatoes are cooled, peel them and put them in the container of a food processor or high-powered blender (Vitamix) and process or blend until smooth.
Next add the rest of the ingredients (except for the pecans) to the processed/blended sweet potato puree and process/blend until they are evenly distributed.
I prefer to use a blender or food processor is that I am a total texture person, and a lumpy casserole will not do. You can also use a potato ricer to make a smooth filling, or mash the sweet potatoes by hand, but the healthy sweet potato casserole will not be as smooth.
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.
How to Make Healthy Sweet Potato Casserole Ahead of Time
I love this recipe because there are three different ways you can prep it in advance – which is a must for me on Thanksgiving since I try to get as much done the day or two prior to the holiday that I can so I can enjoy time with my family!
- Bake the sweet potatoes ahead of time. Bake the sweet potatoes 1-2 days in advance. Let them cool, then store them in an airtight container in the refrigerator until you’re ready to assemble the casserole.
- Assemble it the night before. Make the sweet potato filling and spread it into the baking dish, but don’t add the pecans. Cover the dish and refrigerate overnight. When you’re ready to bake, remove it from the refrigerator while the oven preheats, add the pecans and bake according to the recipe.
- Bake and reheat. You can also make the entire casserole ahead of time and store it covered in the refrigerator. Reheat it, covered, in a warm oven until heated through. (this is my preferred method)!
How to Serve Healthy Sweet Potato Casserole
Serve this vegan sweet potato casserole warm with your favorite Thanksgiving recipes. Here are some suggestions:
- The best roast turkey or crock pot turkey breast are both perfect main dishes to pair with this casserole.
- Or, I like to make it for Christmas with my slow cooker pot roast.
- Make some roasted Brussel sprouts or bacon Brussels sprouts to serve alongside this healthy sweet potato casserole.
- My homemade cranberry sauce is the absolute best, or make this healthy cranberry sauce.
- Can’t forget the best mashed potatoes (ever).
How to Store Healthy Sweet Potato Casserole
Store any leftovers in an airtight container in the refrigerator for up to 5 days.
Freeze
Freeze leftovers in an airtight container for up to 1 month. Thaw in the fridge overnight and reheat in the microwave or oven set to warm.
Or freeze the entire casserole by wrapping it in foil and putting it in the freezer. To reheat, warm in the oven set to 350 degrees Fahrenheit (177 degrees Celsius) until heated through. You may need to cover the top with foil if the pecans start browning.
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 (Vegan)
Video
Equipment
Ingredients
- 2 pounds sweet potatoes
- 3 Tablespoons coconut oil (or butter)
- 1 cup unsweetened apple sauce
- 1 teaspoon fine sea salt (or to taste)
- 2 teaspoons ground cinnamon
- ⅛ teaspoon ground nutmeg
- 1 cup chopped pecans
Instructions
Prepare The Sweet Potaotes
- Preheat oven to 450°F (232°C).
- 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.
Make the Healthy Sweet Potato casserole
- Reduce oven to 375°F (190°C)
- Add apple sauce and sweet potatoes to the container of a blender, or food processor fitted with the S"S attachment and blend or process until smooth
- Add melted coconut oil (or butter), cinnamon, salt and nutmeg and blend until combined.
- Transfer to a 9” (23 cm) square baking dish and sprinkle the top with pecans.
Bake & Serve
- Bake at 375°F (190°C) for 25-30 minutes until potatoes begin to slightly bubble and toping is lightly browned.
- Let cool for 10 minutes before serving.
Notes
- Coconut oil: Butter, vegan butter or ghee all work well in place of coconut oil.
- Unsweetened apple sauce: Applesauce naturally sweetens the casserole without adding sugar. You can use store-bought unsweetened applesauce or homemade applesauce. If you want the casserole sweeter, you an use maple syrup, honey or brown sugar in place of the applesauce.
- Cinnamon & nutmeg. These spices complement the natural sweetness of the sweet potatoes and give the casserole the warm fall flavor!
- Pecans: chopped walnuts are a great substitute.
- Bake the sweet potatoes ahead of time. Bake the sweet potatoes 1-2 days in advance. Let them cool, then store them in an airtight container in the refrigerator until you’re ready to assemble the casserole.
- Assemble it the night before. Make the sweet potato filling and spread it into the baking dish, but don’t add the pecans. Cover the dish and refrigerate overnight. When you’re ready to bake, remove it from the refrigerator while the oven preheats, add the pecans and bake according to the recipe.
- Bake and reheat. You can also make the entire casserole ahead of time and store it covered in the refrigerator. Reheat it, covered, in a warm oven until heated through. (this is my preferred method)!
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!