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Modified: Nov 17, 2022 | Categories: Recipes

Healthy Sweet Potato Casserole

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One of my favorite dishes to eat (and make) on Thanksgiving is healthy sweet potato casserole!

This healthier take on the classic has notes of brown sugar, butter and vanilla and comes with a crunchy cornflake pecan topping.

It's the dish EVERYONE asks me to bring to holiday potlucks.

A birds eye view of a white dish of sweet potato casserole.
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How to make healthy sweet potato casserole

Featured Ingredients

For the topping:

  • Cornflakes or bran flakes. Add them to a bag and crush them up a little. So. Much. Crunch.
  • Pecans. I love the nuttiness the pecans add to the topping!
  • Butter. Provides flavor, allows the topping to crunch up when baked and brings the topping ingredients together.
  • Brown sugar. Light or dark!

For the filling:

  • Sweet potatoes. I bake 3-4 medium sweet potatoes, take the skins off and transfer the mash to a measuring cup - you'll need 3 cups.
  • Eggs. To make everything fluff up and hold together.
  • Brown sugar. I use dark brown, but light works, too.
  • Butter. Less than the classic sweet potato casserole, but still enough to add so much deliciousness.
  • Vanilla. This is such an important ingredient to make this sweet potato taste phenomenal!
  • Cinnamon. This is optional, but adds such a warm holiday flavor!
  • Salt. Don't forget the salt! Just a little pinch brings out the flavors of everything else.
A side shot of a scoop of sweet potato casserole in a white bowl.

Step-by-Step Instructions

  1. Preheat oven to 350 degrees. Coat a 9x9 baking dish or 9-inch pie plate with cooking spray. Set aside.
  2. In a medium bowl, use a hand mixer to beat brown sugar, butter, eggs, milk, vanilla extract, sweet potatoes, cinnamon (if using) and salt, until smooth.
  3. Pour mixture into the prepared casserole dish. Bake 20 minutes.
  4. In a small bowl, mix together corn flakes, pecans, brown sugar and butter.
  5. Evenly distribute topping on the sweet potato filling.
  6. Bake for another 15-20 minutes, until filling is set and pulling away from the sides.
  7. Allow to slightly cool before serving.
A birds eye view of sweet potato casserole in a white dish.

Recipe Substitutions and Alterations

  • Sweet potatoes: If you don't want to bake fresh potatoes, you can use canned sweet potatoes.
    • Try and get the variety that doesn't have added sugar.
    • You can also use frozen sweet potatoes; simply steam them according to the package directions.
  • Brown sugar: You can use light or dark. Maple syrup or honey would work, too.
  • Butter: I don't recommend substituting this because of the classic flavor it provides to the sweet potato casserole, but you can use vegan butter or coconut oil as a substitute.
  • Evaporated milk: You can use fat free, low fat or regular evaporated milk.
  • Vanilla: You could use vanilla bean paste or pure extract.
  • Cornflakes: You can also use bran flakes or old-fashioned rolled oats.

Nutrition Considerations

  • To make this gluten free: This recipe is naturally gluten free (if using cornflakes). Be sure all other packaged ingredients are gluten free.
  • To make this dairy free: Try dairy free milk instead of evaporated milk.
  • To make this vegan: Use vegan butter instead of regular butter.
  • To make this nut free: Skip the pecans and add another ½ cup cornflakes.
A birds eye view of a white bowl with a scoop of sweet potato casserole inside.

What makes this sweet potato casserole healthier?

  • Less butter and sugar than the classic/traditional recipes.
  • A focus on sweet potato, vanilla and cinnamon for flavor.
  • Using nuts for the topping and an option to use bran flakes (higher fiber) instead of cornflakes.
  • This recipe is low sodium.
A birds eye view of sweet potato casserole in a white pie dish.
PIN THIS RECIPE FOR LATER!

Check out these other holiday-inspired recipes:

  • Sweet Potato Pie with Maple Whipped Cream
  • Cranberry Maple French Toast Cups
  • Simple Brussels Sprout Salad
  • Cranberry & Goat Cheese Stuffed Pears
  • Butternut Squash Apple Soup
Print

Healthy Sweet Potato Casserole

Print Recipe

★★★★★

5 from 1 reviews

A healthier take on the classic, this sweet potato casserole has notes of brown sugar, butter and vanilla and comes with a crunchy pecan cornflake topping. 

  • Author: Julie Andrews
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Yield: 16 Servings 1x
  • Category: Dinner, Side Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Vegetarian

Ingredients

Scale

Filling:

  • ¼ cup dark brown sugar
  • ¼ cup melted butter
  • 2 large eggs
  • ⅓ cup evaporated milk
  • 1 ½ teaspoons vanilla extract
  • 3 cups cooked sweet potatoes*
  • ½ teaspoon ground cinnamon (optional)
  • Pinch coarse salt

Topping:

  • 1 cup corn or bran flakes, crushed
  • ½ cup pecans, chopped
  • ¼ cup dark brown sugar
  • ¼ cup melted butter

Instructions

  1. Preheat oven to 350 degrees. Coat a 9x9 baking dish or 9-inch pie plate with cooking spray. Set aside.
  2. In a medium bowl, use a hand mixer to beat brown sugar, butter, eggs, milk, vanilla extract, sweet potatoes, cinnamon (if using) and salt, until smooth. Pour mixture into the prepared casserole dish. Bake 20 minutes.
  3. In a small bowl, mix together corn flakes, pecans, brown sugar and butter. Evenly distribute topping on the sweet potato filling. Bake for another 15-20 minutes, until filling is set and pulling away from the sides. Allow to slightly cool before serving.

Notes

Cooking Tip: If using fresh sweet potatoes, poke 3-4 medium sweet potatoes with a fork. Bake at 400 degrees for about an hour, until very soft. Remove skins and scoop filling into a measuring cup. If using canned, drain a 40 ounce can of sweet potatoes and scoop into a measuring cup. Both should measure 3 cups.

Nutrition

  • Serving Size: 1 serving
  • Calories: 158
  • Sugar: 12g
  • Sodium: 47mg
  • Fat: 8g
  • Saturated Fat: 4g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 1g
  • Protein: 2g
  • Cholesterol: 39mg

Keywords: topping, easy, healthy, with eggs, low sugar, best, Thanksgiving, holiday, side

Did you make this recipe?

Did you make this recipe? Share a photo and tag us on Instagram and Facebook @thegourmetRD. We can't wait to see your creation!


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Reader Interactions

Comments

  1. Connie says

    November 22, 2016 at 7:07 am

    Trying this!
    Even though I like my sweet potatoes savory, this looks too good to ignore 🙂

    Reply
    • Julie Andrews says

      November 22, 2016 at 10:25 am

      It is!! I promise you'll love it 🙂

      Reply
  2. Eva says

    December 26, 2021 at 3:57 pm

    Sooooo good! The the topping is the bomb! Brought the casserole to family Christmas and everyone really liked it, even sweet the potato sceptics. MIL and SIL both asked me to share the recipe.

    ★★★★★

    Reply
    • Julie Andrews says

      December 27, 2021 at 11:44 am

      I'm so happy to hear this, Eva! We always make this sweet potato casserole for the holidays and it's always a hit! I hope it becomes a new staple on your holiday table. 🙂

      Reply

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hi, i’m julie!

chef, registered dietitian & mom
passionate about simple, healthy cooking

*formerly the gourmet RD*

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