This sweet potato casserole turns out so creamy and naturally sweet, you won’t miss the marshmallows! Topped with a yummy pecan crumble, enjoy a better version of the classic Thanksgiving side dish.

I grew up eating a sweet potato casserole that was filled with brown sugar, had marshmallows on top and – if I was lucky – the marshmallows were toasted.
Hands down, it was one of my FAVORITE dishes on the table.
Fast forward several years and as much as I still like sweet potato casserole, I’m not a huge fan of all the sugar… for me or for my kids. I mean, how can you feel good about eating a vegetable dish that’s nearly half sugar?!
We aren’t taking casserole with sweet potatoes off the menu…but we ARE giving it a makeover!
I’ve taken my childhood favorite and created a better sweet potato casserole with just a few simple swaps!
HEALTHY SWEET POTATO CASSEROLE RECIPE
Thanksgiving “tradition” basically means don’t mess with the food. The last time I checked, my mom still made the same Thanksgiving recipes she made 40 years ago. I’m willing to bet your meal has stayed pretty much the same too!
But when the American Heart Association recommends no more than 36 grams of sugar per day for men, and 25 grams per day for women and children, AND the average American consumes 30 grams of sugar at Thanksgiving – NOT INCLUDING DESSERT!! – I think we should rethink tradition.
Thankfully we’ve been quitting sugar for a few years now, and we have plenty of tricks and swaps to help make this the best sweet potato casserole recipe with less sugar!
5 REASONS TO LOVE THIS EASY SWEET POTATO CASSEROLE
This easy sweet potato casserole recipe is everything you’ve grown to love. It’s:
- Sweet. Thanks to sweet potatoes (that are naturally sweet) and a few flavor tricks to make our brains think it’s sweeter with minimal sugar.
- Creamy. If you can believe it, this sweet potato casserole is made IN THE BLENDER!
- Fast. You’ll still need to bake the sweet potatoes (which Instant Pot Sweet Potatoes can take care of for you) and you’ll still need to bake the casserole, but all that time in the middle? Hands off.
- Make-ahead. See reason #3 for details, but HIGH FIVE for any Thanksgiving dish that can be made early.
- Really, really, easy. Bake + blend + bake. If you have kids, delegate this one. It’s impossible to mess up!
HEALTHY INGREDIENTS FOR CASSEROLE WITH SWEET POTATOES
The list of ingredients for my easy casserole with sweet potatoes might seem long, but I assure you – it’s nothing you don’t already have on hand, and it comes together REALLY fast. Here’s what you need:
- Sweet potatoes. The star of the show!
- Butter. You can also use ghee or coconut oil.
- Flaxseed. To help hold everything together. You could also use an egg instead.
- Vanilla extract. Here’s how to make your own.
- Flavor: cinnamon* + nutmeg* + salt.
- Coconut milk*. For creaminess in your sweet potato casserole.
- Maple syrup. Just a bit of natural sweetener.
- Topping: coconut sugar, crunchy pecans, rolled oats, and butter.
*Remember how I said we were going to trick our brains into thinking we’re eating something sweet, when we’re not? These ingredients are the tricksters! They aren’t sweeteners themselves, but they make your brain think something is sweeter than it is and enhance the sweetness that’s already naturally in the sweet potatoes.

BUT WHAT ABOUT SWEET POTATO CASSEORLE WITH MARSHMALLOWS?
If you’ve just started switching to real food and think your family will start a revolt if you serve a sweet potato casseorle without marshmallows, here’s a quick tip for you:
Start with less marshmallows and cut them in half.
There’s a good chance your tradition lovers need to SEE the toasted marshmallow goodness. To them, marshmallows = tradition = normal.
No marshmallows = not tradition = not going to eat it.
To overcome this, halve the number of marshmallows from the start.
Traditional sweet potato casseroles with marshmallows call for a FULL BAG of marshmallows (which is nearly ¾ pound and ALL sugar FYI). Cut that in half and you’re already winning.
Then, cut each marshmallow in half. I know this sounds tedious, but if you spray a pair of kitchen scissors with cooking spray first, you can easily cut through a half bag in a few minutes.
When you pull the casserole out of the oven and the marshmallows are toasted, no one will even notice! This is a great baby step to a lower sugar sweet potato casserole. Add them after the casserole is nearly finished baking and broil until toasted.
HOW TO MAKE SWEET POTATO CASSEROLE
This healthier version of a classic is much better than anything you’ll find on Food Network or even Pioneer Woman sweet potato casserole (although Ree can cook!). Plus, it comes together SUPER fast:
Prepare the Potatoes:
Preheat oven to 400F, poke the sweet potatoes with a fork and wrap them with aluminum foil. Bake until they can be easily pierced with a fork, for 45-60 minutes.
(For a more hands-off approach that can be done while you sleep, follow this tutorial for Instant Pot Sweet Potatoes, or make Slow Cooker Baked Sweet Potatoes.)
The sweet potatoes can be baked ahead of time and stored in the refrigerator.
Prepare the Casserole:
Step 1. When you’re ready to prepare the casserole, preheat the oven to 350F.

Step 2. Combine the baked sweet potatoes (with the skin on, no need to peel!) and the remaining casserole ingredients in a blender or food processor. Blend or process on high until the filling is smooth, about 30-60 seconds.
You can also mash the sweet potatoes with a potato masher in a medium bowl. And use a hand mixer to blend into a smooth texture.

Step 3. Pour the sweet potato mixture into a square 8-inch baking dish and smooth the top using a spatula. Use the same spatula to make sure you get as much filling out of the blender as possible.
Step 4. Wipe the blender out with a paper towel.

Step 5. Combine the pecan topping ingredients in the blender or food processor and pulse until the mixture resembles coarse breadcrumbs.
Step 6. Sprinkle over the top of the casserole and bake for 40-45 minutes, or until the top is golden brown.

You can prepare the sweet potato casserole ahead of time and refrigerate it until you are ready to bake it. Just pull it out onto the counter while the oven preheats. A Thanksgiving side that is ready to go ahead of time? Yes, please!
Leftover casserole can be stored in an airtight container in the fridge for 5-7 days. I’ve been known to eat leftovers for breakfast!!

MORE THANKSGIVING SIDES WITH SWEET POTATO CASSEROLE
Serve your casserole with sweet potatoes along with these other delicious sides!
- Instant Pot Mashed Potatoes
- Healthy Green Bean Casserole
- Dinner Rolls
- Slow Cooker Cranberry Sauce
- Oven Roasted Potatoes
- Roasted Broccoli
- Cheesecake Baked Apples
- Healthy Pumpkin Pie
SWEET POTATO CASSEROLE.RECIPE FAQS
What is the best way to cook sweet potatoes for casserole?
Sweet potatoes can absorb extra water if they are boiled in a large pot, so my favorite method is to make Baked Sweet Potatoes, or Instant Pot Sweet Potatoes also work well.
Why does sweet potato casserole get watery?
Sweet potato casserole may end up watery if you boil the potatoes too long, causing them to absorb more water. It could also mean you didn’t bake your potato casserole quite long enough to fully set. The eggs and coconut milk in the sweet potato casserole.recipe thicken the mixture and help it to set.
Are yams and sweet potatoes the same?
Not quite. Although they work interchangeably in some recipes, yams are drier and starchier like regular potatoes, while sweet potatoes are softer and sweeter. Generally you’ll find sweet potatoes in the grocery store, not yams.
What variety of sweet potato is best for casserole?
Most varieties of sweet potatoes will work for casserole. Jewel is a common type. Make sure to get sweet potatoes, and not yams, and you should end up with a delicious sweet potato casserole.
MORE DELICIOUS FALL RECIPES
- Rosemary Olive Oil Bread
- Cranberry Apple Spinach Salad
- Simple Autumn Rice Pilaf
- Apple Slab Pie
- Classic Pumpkin Bread

Fight Inflation Workshop!
Sign up for my FREE Fight Inflation Workshop and learn simple strategies to save money, even with rising food costs!Healthy Sweet Potato Casserole
This sweet potato casserole turns out so creamy and naturally sweet, you won’t miss the marshmallows! Topped with a yummy pecan crumble, enjoy a better version of the classic Thanksgiving side dish.
- Prep Time: 1 hour
- Cook Time: 40-45 minutes
- Total Time: 1 hour 40 minutes-1 hour 45 minutes
- Yield: 9–16 servings 1x
- Category: Main Meals
- Method: Oven
- Cuisine: American
Ingredients
Casserole:
- 1 lb sweet potatoes
- 2 Tbsp canned coconut milk (full fat)
- 1 Tbsp butter (or ghee)
- 1 Tbsp maple syrup
- ½ Tbsp flaxseed
- ½ tsp vanilla extract
- ½ tsp cinnamon
- ¼ tsp salt
- ¼ tsp nutmeg
Topping:
- 1 Tbsp coconut sugar
- ½ cup pecan pieces
- 6 Tbsp rolled oats
- 1 Tbsp butter
Instructions
Prepare the Potatoes:
- Preheat oven to 400F, poke the sweet potatoes with a fork and wrap them with aluminum foil. Bake until they can be easily pierced with a fork, about 45-60 minutes.
(For a more hands-off approach that can be done while you sleep, follow this tutorial for Instant Pot Sweet Potatoes, or make Slow Cooker Baked Sweet Potatoes.)
Prepare the Casserole:
- When you’re ready to prepare the casserole, preheat the oven to 350F.
- Combine the baked sweet potatoes (with the skin on) and the remaining casserole ingredients in a blender or food processor. Blend or process on high until the filling is smooth, about 30-60 seconds.
- Pour into a 8”x8” glass baking dish and smooth the top using a spatula. Use the same spatula to make sure you get as much filling out of the blender as possible.
- Wipe the blender out with a paper towel.
- Combine the topping ingredients the blender or food processor and pulse until the mixture resembles coarse breadcrumbs.
- Sprinkle over the top of the casserole and bake for 40-45 minutes, or until the top is golden brown.
Notes
- The potatoes can be baked ahead of time and stored in the refrigerator.
Nutrition
- Serving Size: 1
- Calories: 311
Thanks for sharing this. It looks great! Can I replace the butter with coconut oil in both parts?
Alicia, you could, it will add another layer of sweetness.