Cozy and Healthy Sweet Potato Casserole
Sweet potato casserole doesn’t have to be heavy to feel comforting. This version is creamy, gently sweet, and topped with a nutty crunch that won’t weigh you down. It’s the kind of side dish that fits just as well at a holiday table as it does on a quiet weeknight.
You’ll get that warm, cozy vibe with better-for-you ingredients and straightforward steps. If you love classic flavor but want something fresher and lighter, this is the casserole to make.
What Makes This Sweet Potato Casserole Special
- Balanced sweetness: A touch of maple syrup brings natural sweetness without overpowering the sweet potatoes.
- Light and creamy: Greek yogurt or coconut milk keeps the mash smooth and rich without heavy cream.
- Crunchy topping: Toasted pecans and oats add texture and flavor for a satisfying finish.
- Make-ahead friendly: Assemble in advance and bake when you’re ready.
- Gluten-free option: Use certified gluten-free oats to make it work for everyone at the table.
Ingredients
- For the sweet potato base:
- 3 pounds sweet potatoes (about 4–5 medium), peeled and cubed
- 2 tablespoons unsalted butter or coconut oil
- 1/3 cup plain Greek yogurt (or full-fat coconut milk for dairy-free)
- 3 tablespoons pure maple syrup (or honey)
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon fine sea salt
- Optional: 1 beaten egg for extra lift and structure
- For the crunchy topping:
- 1/2 cup old-fashioned rolled oats (use certified gluten-free if needed)
- 1/2 cup chopped pecans or walnuts
- 2 tablespoons almond flour (or whole wheat flour)
- 1 tablespoon maple syrup
- 1 1/2 tablespoons melted butter or coconut oil
- Pinch of cinnamon and a pinch of salt
- For serving (optional): A drizzle of maple syrup, flaky salt, or a sprinkle of pomegranate arils
How To Make This Healthy Sweet Potato Casserole
- Prep the oven and pan: Preheat the oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish or a similar casserole dish.
- Cook the sweet potatoes: Place the cubed sweet potatoes in a large pot.
Cover with cold water by about an inch and add a pinch of salt. Bring to a boil, then reduce to a simmer and cook until very tender, 12–15 minutes. Drain well.
- Mash the base: Return the sweet potatoes to the warm pot.
Add butter, Greek yogurt, maple syrup, vanilla, cinnamon, nutmeg, and salt. Mash until smooth. Taste and adjust sweetness or salt.If using the egg, let the mixture cool a minute, then stir it in.
- Make the topping: In a small bowl, combine oats, nuts, almond flour, maple syrup, melted butter, cinnamon, and a pinch of salt. Stir until craggy and evenly moistened.
- Assemble: Spread the sweet potato mixture into the prepared dish. Sprinkle the oat-nut topping evenly over the surface.
- Bake: Bake for 25–30 minutes, until the topping is lightly golden and the casserole is warmed through.
For extra color, broil for 1–2 minutes at the end, watching closely.
- Rest and serve: Let the casserole rest for 10 minutes to set. Add a light drizzle of maple syrup or a pinch of flaky salt if you like, then serve warm.
Storage Instructions
- Refrigerator: Cool completely, cover tightly, and refrigerate for up to 4 days.
- Freezer: Freeze the baked or unbaked casserole for up to 2 months. Wrap well to prevent freezer burn.
Thaw in the fridge overnight before baking or reheating.
- Reheat: Warm in a 325°F (165°C) oven, covered with foil, for 15–20 minutes. Remove foil for the last few minutes to refresh the topping.
- Meal prep tip: Assemble up to 24 hours in advance and refrigerate unbaked. Add 5–10 extra minutes to the bake time if going straight from the fridge.
Why This Sweet Potato Casserole Is Good for You
- Fiber-rich: Sweet potatoes and oats help support digestion and steady energy.
- Vitamin-packed: Sweet potatoes are loaded with beta carotene (vitamin A), which supports immune health and vision.
- Healthy fats: Nuts add monounsaturated fats that help you feel satisfied and support heart health.
- Smarter sweetness: Maple syrup provides gentle sweetness, so you can keep overall sugar in check.
What Not to Do
- Don’t skip draining: Waterlogged potatoes make the base loose and bland.
Drain thoroughly.
- Don’t over-sweeten: Taste as you go. Sweet potatoes are naturally sweet, and it’s easy to go overboard.
- Don’t skip the salt: A little salt sharpens the flavors and balances the sweetness.
- Don’t add the egg too hot: If you’re using an egg, let the mash cool a minute first to avoid scrambling.
- Don’t burn the topping: If broiling, keep the door cracked and your eyes on it. It browns fast.
Recipe Variations
- Dairy-free: Swap Greek yogurt for full-fat coconut milk and use coconut oil in the base and topping.
- Extra-protein: Use Skyr or higher-protein Greek yogurt, and add chopped almonds to the topping.
- Orange zest and ginger: Add 1 teaspoon fresh grated ginger and 1 teaspoon orange zest to the base for a bright, cozy twist.
- Walnut-cranberry crunch: Replace half the nuts with chopped walnuts and add 1/4 cup dried cranberries to the topping.
- Spice it up: Add 1/4 teaspoon cardamom or a pinch of cayenne for subtle warmth.
- Mini casseroles: Bake in ramekins for individual portions.
Reduce bake time to 15–20 minutes.
- No-oat topping: Use finely chopped nuts, seeds (like pumpkin seeds), and almond flour for a grain-free crunch.
FAQ’s For Healthy Sweet Potato Casserole
Final Thoughts
This Cozy Healthy Sweet Potato Casserole delivers the comfort you want with a lighter touch. It’s creamy, warmly spiced, and finished with a satisfying crunch, all without a sugar bomb or heavy cream. Make it for a holiday crowd, prep it ahead for busy weeks, or turn leftovers into an easy lunch.
Keep the base simple, tweak the topping to your taste, and enjoy a dish that feels both nourishing and special. It’s the kind of recipe you’ll come back to all season long.
Other Potato Recipes You Might Like
Visit the Potato Recipes Category vor all Potato related Recipes.
Cozy Healthy Sweet Potato Casserole
Enjoy healthy sweet potato casserole. Creamy, naturally sweet, and topped with a crunchy granola finish.
Equipment
- 1 9×13 Inch Baking Dish
- 1 large pot
- 1 potato masher
Ingredients
For the Potatoes
- 3 pounds sweet potatoes, peeled and cubed about 4–5 medium
- 2 tbsp unsalted butter or coconut oil
- ⅓ cup plain Greek yogurt or full-fat coconut milk for dairy-free
- 3 tbsp pure maple syrup or honey
- 1 tsp vanilla extract
- ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ¼ tsp fine sea salt
- 1 beaten egg for extra lift and structure Optional
For The Topping
- ½ cup old-fashioned rolled oats use certified gluten-free if needed
- ½ cup chopped pecans or walnuts
- 2 tbsp almond flour or whole wheat flour
- 1 tbsp maple syrup
- ½ tbsp melted butter or coconut oil
- 1 Pinch of cinnamon and sea salt
- For serving: A drizzle of maple syrup, flaky salt, or a sprinkle of pomegranate arils Optional
Instructions
- Prep the oven and pan: Preheat the oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish or a similar casserole dish.
- Cook the sweet potatoes: Place the cubed sweet potatoes in a large pot. Cover with cold water by about an inch and add a pinch of salt. Bring to a boil, then reduce to a simmer and cook until very tender, 12–15 minutes. Drain well.3 pounds sweet potatoes, peeled and cubed
- Mash the base: Return the sweet potatoes to the warm pot. Add butter, Greek yogurt, maple syrup, vanilla, cinnamon, nutmeg, and salt. Mash until smooth. Taste and adjust sweetness or salt.If using the egg, let the mixture cool a minute, then stir it in.2 tbsp unsalted butter or coconut oil, ⅓ cup plain Greek yogurt, 3 tbsp pure maple syrup, 1 tsp vanilla extract, ½ tsp ground cinnamon, ¼ tsp ground nutmeg, ¼ tsp fine sea salt, 1 beaten egg for extra lift and structure
- Make the topping: In a small bowl, combine oats, nuts, almond flour, maple syrup, melted butter, cinnamon, and a pinch of salt. Stir until craggy and evenly moistened.½ cup old-fashioned rolled oats, ½ cup chopped pecans or walnuts, 2 tbsp almond flour, 1 tbsp maple syrup, ½ tbsp melted butter or coconut oil, 1 Pinch of cinnamon and sea salt
- Assemble: Spread the sweet potato mixture into the prepared dish. Sprinkle the oat-nut topping evenly over the surface.
- Bake: Bake for 25–30 minutes, until the topping is lightly golden and the casserole is warmed through. For extra color, broil for 1–2 minutes at the end, watching closely.
- Rest and serve: Let the casserole rest for 10 minutes to set. Add a light drizzle of maple syrup or a pinch of flaky salt if you like, then serve warm.For serving: A drizzle of maple syrup, flaky salt, or a sprinkle of pomegranate arils
