Healthy Sweet Potato Casserole Recipe

This Healthy Sweet Potato Casserole recipe is an easy and delicious Thanksgiving side dish. This is a gluten free sweet potato casserole that’s made with wholesome ingredients like roasted sweet potatoes, coconut milk, almond flour, and coconut sugar – no refined brown sugar in this recipe! 

If you’re looking for a healthy Thanksgiving side dish, look no further! You won’t miss the marshmallows with the crunchy pecan crumble that tops this mashed sweet potato casserole.

Where’s the recipe?

Over here at My Crazy Good Life we not only like to create healthy recipes, but we try to make them as helpful and informative as possible. In this article, you’ll find ingredient information, detailed cooking instructions, recipe tips, and nutrition and healthy eating plan calculations. If you’d like to get straight to the recipe, and bypass all the extra info, just scroll down to the bottom of the page where you’ll find the easy to print recipe card for this Healthy Sweet Potato Casserole!

Ingredients

• Sweet potatoes: sweet potatoes are a naturally sweet vegetable that is packed full of vitamins and minerals. They come in a variety of sizes and colors, like purple, orange, and white. I usually pick the orange variety for this recipe.
• Coconut sugar: coconut sugar is a healthier alternative to brown sugar.
• Butter: I love the richness of butter in this recipe, but if you’d like to make this a vegan sweet potato casserole, you could use a butter substitute like Earth Balance or coconut oil, though I’ve never tried it those ways.
• Vanilla extract: you really want to make sure you get real, pure vanilla extract, not imitation vanilla.
• Coconut milk: I like to use canned coconut milk for this recipe.
• Eggs
• Almond flour: I use almond flour to keep this recipe gluten free. If you don’t have almond flour, and don’t follow a gluten free diet, you could use whole wheat flour.
• Pecans: pecans add a great crunch and flavor to this recipe! In addition to them being delicious, they’re also a good source of calcium, magnesium, and potassium.

Directions

1. Cook your sweet potatoes. (see recipe tips)
2. In a large bowl, mash the sweet potatoes. Then add ½ cup coconut sugar, ½ cup of melted butter, vanilla, coconut milk, and eggs, and stir to combine. You can mix by hand or with an electric mixer.
3. Grease a casserole or baking dish and then add the sweet potato mixture to the dish. Spread with a spatula to create an even layer.
4. In a medium sized bowl, add a ¼ cup of melted butter and a ¼ cup coconut sugar. Stir until the sugar has dissolved, then mix in almond flour and chopped pecans. Stir until well mixed and crumbly.
5. Sprinkle the pecan mixture on top of the mashed sweet potatoes.
6. Bake in a preheated oven at 350ºF for 30 minutes.

Recipe tips

• I love to cook sweet potatoes in the Instant Pot, because they come out perfect every time and I can mash them right up! You can also bake, boil or use any other method that you prefer to get them cooked and mashable.
• I like to use canned coconut milk, but you can also use almond milk.
• If you’re following the 21 Day Fix and want more FIX approved Thanksgiving recipes, like green bean casserole, check out this post.

Healthy eating plans

21 Day Fix

Entire recipe = 12 servings

Casserole plus topping per serving:

1/2Y, 3 sweetener tsp, 3 oil tsp, about 1/12R (I wouldn’t even count this), and about 1/2B

2B Mindset

This recipe counts as a Fiber Filled Carb (FFC) or a silly carb, so you’ll still want to eat it in moderation and within the limits of the program. But, it’s not off limits like some marshmallow varieties would be :)

Weight Watchers

Points per serving, using unsweetened almond milk in place of the coconut milk

11 Blue Plan Points | 12 Green Plan Points | 10 Purple Plan Points

Looking for more healthy holiday side dishes?

• Perfect Instant Pot Roast Turkey
• Sweet Stuffed Acorn Squash
• Vegan Cauliflower Stuffing
• Mashed Cauliflower
• Garlic Rosemary Smashed Potatoes
• Dairy Free Butternut Squash Soup
• Roasted Cauliflower Steaks
• Thanksgiving Leftover Recipes