Healthy Sweet Potato Casserole

5 from 4 ratings

If you’re looking for a healthy casserole dish for your Thanksgiving dinner, look no further! You won’t miss the traditional marshmallow topping when tasting our crunchy pecan crumble that tops this mashed sweet potato casserole. So sit back, relax, and let us help you serve incredible and healthy food this holiday season.

Prep Time20

Cook Time30

Total Time50

Course: Side Dish

Cuisine: American

Keyword: sweet potato casserole, thanksgiving side dish

Servings: servings

Calories: 251kcal

Author: Becca Ludlum

Equipment

Baking Dish
Mixing Bowls
Instant Pot 6 qt

Ingredients

Bottom Layer:

3 cups sweet potato boiled, peeled, and mashed
½ cup coconut sugar
½ cup butter melted
1 tsp vanilla
½ cup coconut milk or almond milk
2 eggs

Optional: salt to taste

Topping:

¼ cup butter
¼ cup coconut sugar
½ cup almond flour
½ cup pecans chopped

US Customary - Metric

Instructions

Cook your sweet potatoes. (see recipe tips) 3 cups sweet potato
In a large bowl, mash the sweet potatoes using a potato masher. Then add coconut sugar, melted butter, vanilla, coconut milk, and eggs, and stir to combine. You can mix by hand or with an electric mixer. Make sure all large chunks are visible. ½ cup coconut sugar, ½ cup butter, 1 tsp vanilla, ½ cup coconut milk, 2 eggs
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.
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. ¼ cup butter, ¼ cup coconut sugar, ½ cup almond flour, ½ cup pecans
Sprinkle the pecan mixture on top of the casserole.
Bake in a preheated oven at 350ºF for 30 minutes.

Notes

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.
Let the healthier sweet potato casserole cool to room temperature and store in an airtight container if any leftovers are remaining.
If you are looking to make this vegan - substitute out regular butter for vegan butter or use coconut oil. You can also sub out the eggs for aquafaba or chia seeds.

21 Day Fix

Entire recipe = 12 servings

Casserole plus topping per serving:

1/2 yellow container, 3 sweetener tsp, 3 oil tsp, about 1/12 red container (I wouldn't even count this), and about 1/2 blue container

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 2025 Points | 12 2023 Points | 1 Blue Plan Points | 12 Green Plan Points | 10 Purple Plan Points (when using unsweetened almond milk)

Nutrition