Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

Healthy Sweet Potato Casserole Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4 from 15 reviews

This Healthy Sweet Potato Casserole is a comforting, flavorful dish that combines creamy sweet potatoes with warm spices, a crunchy pecan topping, and savory bacon. Perfect as a side for holiday meals or a wholesome family dinner, this casserole offers balanced nutrition with options to customize for dietary preferences like Whole30. The natural sweetness of maple syrup is enhanced by cinnamon, nutmeg, and chili powder, while the pecan and bacon topping adds texture and depth of flavor.

  • Total Time: 1 hour 45 minutes
  • Yield: 9 servings

Ingredients

Sweet Potato Filling

  • 2½-2¾ lbs. sweet potatoes (about 4 garnet or jewel medium sweet potatoes)
  • ¼ cup maple syrup (omit for Whole30 or substitute 3 dates soaked in hot water for 5 minutes)
  • ⅓ cup dairy or non-dairy milk of choice (use unsweetened almond milk for Whole30)
  • 1½ tablespoons butter, melted (use ghee or coconut oil for Whole30)
  • 1 teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon chili powder
  • 2 whole eggs (omit for egg-free)

Pecan Topping

  • 1 cup pecans (½ cup chopped + ½ cup pecan halves)
  • 1 tablespoon butter, melted (ghee or coconut oil for Whole30)
  • ½ teaspoon ground cinnamon
  • Pinch of nutmeg
  • Pinch of salt

Bacon Topping

  • 3 strips bacon, cooked and chopped (no-sugar bacon for Whole30)

Instructions

  1. Preheat and Prepare Baking Dish: Preheat your oven to 375ºF. Grease a 9- or 10-inch baking dish, approximately 1.5 quarts capacity, whether it is square, round, or oval, to prevent sticking and set aside.
  2. Bake Sweet Potatoes: Place sweet potatoes on a baking sheet and bake in the preheated oven for 40-50 minutes or until tender when pierced with a fork. The baking time may vary based on sweet potato size. You can also bake or cook sweet potatoes ahead of time if preferred.
  3. Prepare Pecan Topping: While the sweet potatoes bake, in a small bowl, combine chopped pecans, pecan halves, melted butter (or ghee/coconut oil), ground cinnamon, nutmeg, and a pinch of salt. Mix these ingredients well and set aside.
  4. Cool Sweet Potatoes: Once baked, remove sweet potatoes from the oven and let them cool for about 5 minutes. This slight cooling helps with peeling and mashing.
  5. Peel and Mash Sweet Potatoes: Peel off the outer skins and add the sweet potato flesh to a food processor or a large mixing bowl. Use a hand mixer or stand mixer to blend until smooth and creamy.
  6. Add Filling Ingredients: To the processed sweet potatoes, add maple syrup (or soaked dates for Whole30), milk, melted butter, sea salt, cinnamon, nutmeg, chili powder, and mix until well combined and smooth. Then, add eggs and blend again until just incorporated.
  7. Assemble Casserole: Transfer the sweet potato mixture into the prepared baking dish and spread evenly. Sprinkle the pecan topping over the filling, distributing it in an even layer.
  8. Bake Covered: Cover the casserole dish with foil and bake for 30 minutes at 375ºF, allowing the flavors to meld and the filling to set.
  9. Add Bacon and Finish Baking: Remove the foil, evenly sprinkle the cooked and chopped bacon strips on top, and bake uncovered for an additional 10-15 minutes. If pecans start to brown too quickly, cover the dish loosely again with foil.
  10. Serve Warm: Once done, remove from oven and serve the casserole warm as a satisfying side dish.

Notes

  • You can prepare the sweet potatoes ahead of time by baking or boiling and refrigerating until ready to use.
  • For a Whole30 or dairy-free version, substitute maple syrup with soaked dates, butter with ghee or coconut oil, and use unsweetened almond milk or your preferred non-dairy milk.
  • To make this recipe egg-free, simply omit the eggs in the sweet potato filling.
  • Use no-sugar added bacon for a cleaner, Whole30-compliant topping.
  • If pecans brown too fast during the final baking, loosely cover the casserole with foil to protect them.
  • Sweet potatoes vary in size and sweetness, so adjust maple syrup and spices according to taste.
  • Author: Amelia
  • Prep Time: 15 minutes
  • Cook Time: 1 hour 30 minutes
  • Category: Side Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Find it online: https://recipesvibe.com/healthy-sweet-potato-casserole-recipe/