Healthy Sweet Potato Casserole

Made with creamy coconut milk and wholesome ingredients, this healthy sweet potato casserole is a nourishing twist on a classic holiday favorite. The sweet potatoes are light and fluffy, and the casserole is topped with an irresistible crispy pecan crumble. It’s gluten-free, paleo, and easy to make ahead the day before!

When it comes to Thanksgiving recipes, there’s nothing more comforting than a healthy sweet potato casserole. It’s a show-stopping side dish that combines light and fluffy sweet potatoes with a golden pecan crumble topping. That’s right—I’m team crumble topping when it comes to sweet potato casserole. Leave the marshmallows for the campfire! Once you try it this way, I know you will be too.

This version is naturally sweetened and made with creamy coconut milk and warming spices. Sweet potatoes are packed with fiber and vitamin C, so this casserole is both healthy and delicious. It’s also gluten free and dairy free, so it fits a variety of needs. Whether you’re hosting a holiday meal or want a cozy dish to bring to the party, this one checks all the boxes.

If you love fall side dishes as much as I do, check out my Crispy Roasted Sweet Potatoes, Smashed Fingerling Potatoes, or my favorite Healthy Apple Crisp!

The best part? The leftovers are even better. If you’ve had enough of the turkey and need something new, warm up a scoop and top it with a little ground beef. It’s sweet, savory, and satisfying!

Ingredients Notes

• Sweet potatoes – Any orange-fleshed variety works well here, but Garnet and Jewel are my go-to for sweet potato casserole.
• Coconut milk – Use full-fat canned coconut milk for the creamiest texture. Avoid boxed coconut milk, which is thinner and won’t give the same richness.
• Coconut oil – This adds richness and helps bind the topping. It’s also a great source of medium-chain fatty acids and works perfectly in place of butter.
• Raw pecans – Use raw, unsalted pecans, either chopped or whole. You’ll chop them up for the topping, so buy whatever is convenient.
• Blanched almond flour – For the best texture in the crumble topping, stick with blanched almond flour.
• Arrowroot flour – This gluten-free starch gives the topping a light, crispy texture. Look for it in the baking aisle near other alternative flours.
• Coconut sugar – A natural, unrefined sweetener that has a warm, maple-like flavor. It pairs perfectly with the pecans and sweet potatoes.

Substitutions

Almond flour: You can swap this with another nut-based flour like cashew flour. Just make sure it’s finely ground for the best texture.

Arrowroot flour: Tapioca flour works well as a 1:1 substitute and will still give that light, crispy topping.

Maple syrup: Feel free to use raw honey instead. The flavor will be slightly sweeter, but just as delicious.

Coconut sugar: You can substitute with any granulated sugar, including brown sugar or cane sugar. Check out my post on the best coconut sugar substitutes if you want more ideas.

Coconut oil: Swap with unsalted butter or ghee.

Eggs: For a vegan sweet potato casserole, use Bob’s Red Mill Egg Replacer in place of eggs. It binds everything together beautifully.

How to Make Healthy Sweet Potato Casserole

1. Prep: Preheat the oven to 375°F and grease a medium baking dish (2-quart or 8×8 baking dish) with coconut oil.
2. Cook the potatoes: Place the cubed sweet potatoes in a large pot and add enough water to cover them by about 1 inch. Bring the water to a boil, then reduce the heat to medium and cook the potatoes for 12-15 minutes, or until fork tender.
3. Make the pecan topping: While the potatoes are cooking, in a medium bowl, whisk together the almond flour, arrowroot flour, coconut sugar, chopped pecans, cinnamon, nutmeg, and salt. Add the coconut oil and maple syrup, and fold it into the dry mixture with the back of a fork until a crumble forms. Set aside.
4. Whip the potatoes: Once cooked, drain the potatoes and add them to a stand mixer or large mixing bowl. Add the coconut milk, coconut oil, maple syrup, vanilla, and sea salt. Using the beater attachment, whip the ingredients together until smooth. Fold in the eggs.
5. Transfer: Pour the sweet potato filling into the prepared baking dish and spread it so it sits evenly in the pan. Crumble the pecan topping evenly on top of the sweet potato mixture.
6. Bake: Cover the dish with aluminum foil and bake for 20 minutes. Uncover the dish and bake for an additional 15-20 minutes, or until the topping is golden brown and crisp. Let the casserole sit for 5 minutes prior to serving. Serve warm.

The Best Sweet Potatoes For Casseroles

Not all sweet potatoes are created equal, especially when it comes to making a creamy, flavorful casserole. For the best results, stick with moist varieties like Jewel or Red Garnet. These cook up soft, naturally sweet, and have the perfect texture.

Other varieties like Hannah, Japanese, or Purple sweet potatoes can work too, but they tend to be drier and starchier. If you go that route, just plan to add a splash more coconut milk or oil to the base of your sweet potato casserole to get that light and smooth texture.

Baking Tips

• Cut sweet potatoes evenly. For even cooking, chop your sweet potatoes into 1-inch pieces before boiling. This helps them cook faster and prevents any hard chunks in the final mash.
• Check for doneness. Sweet potatoes are ready when you can easily pierce a cube with a fork.
• Whip it good. For the fluffiest texture, use the beater attachment on your stand mixer to whip the sweet potatoes until smooth. Don’t have one? A potato masher works too—it just takes a little more elbow grease.
• Make it vegan. To make this a vegan sweet potato casserole, swap the eggs for Bob’s Red Mill Egg Replacer and use coconut oil instead of butter in the topping. It’s will turn out deliciously rich, crispy, and delicious.

FAQs

Make Ahead Instructions

Got a lot going on Thanksgiving Day? This sweet potato casserole made with healthier ingredients can be prepped 1–2 days in advance. Just assemble the casserole as instructed, but don’t bake it. Cover it tightly and store it in the fridge. When you’re ready to bake, let it sit at room temperature for 1–2 hours, then bake as directed.

Want to freeze it instead? You can! Prepare the sweet potato filling, let it cool, and spread it in your casserole dish—but skip the pecan topping for now. Cover tightly and freeze for up to 3 months. When you’re ready to enjoy, thaw the casserole in the fridge overnight, bring it to room temperature, then add the topping and bake as usual.

Storage, Freezing, and Reheating

STORE: Keep any leftovers covered in the casserole dish or transfer them to an airtight container. Store in the refrigerator for up to 4 days.

FREEZE: To freeze, let the casserole cool completely, then place leftovers in a freezer-safe container or silicone storage bag. Freeze for up to 2 months. The pecan topping may lose its crispness, but it’ll still taste delicious once reheated.

REHEAT: To reheat a full casserole, cover the dish with aluminum foil and warm it in the oven at 300°F until heated through. Individual portions can be reheated in the microwave for a quick and easy option.

More Fall Recipes

• Smashed Fingerling Potatoes
• Crispy Roasted Sweet Potatoes
• Healthy Apple Pie Bars
• Healthy Apple Crisp
• Paleo Pumpkin Bread