Clean Eating Sweet Potato Casserole Recipe (2024)

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This healthy sweet potato casserole is the perfect side dish for any holiday table. Nobody will miss the marshmallows! It’s a great addition to your list of holiday side dishes, and it’s easy to make!

This traditional Thanksgiving side dish gets a healthy makeover without losing any of the taste or flavor. It’s naturally dairy-free, low in calories, and has plenty of fiber and even some protein.

Clean Eating Sweet Potato Casserole Recipe (1)

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What People Who Have Tried This Recipe Are Saying…

Clean Eating Sweet Potato Casserole Recipe (2)

This is a combination of two recipes that I put together and then converted to a healthier, whole-food version. One recipe was from AllRecipes.com, and the other was an annual favorite of my sister-in-law’s mother. Neither recipe was clean, but the combination just sounded so good! So, I combined the two and then converted the whole thing. I have to say, I’m really impressed with the results!

The filling is good all by itself. But the topping really “tops it off” in the flavor department. I’ll make this healthy sweet potato casserole again, year after year.

Do You Have To Put Marshmallows On Sweet Potato Casserole?

Absolutely not! In fact, many people make it without. But there is definitely something to be said for adding a topping. So I chose homemade candied pecans instead, and I think, if I dare say it, it’s far better than marshmallows could ever be. Far more nutritious as well!

However, if you really want to use marshmallows, you can even make those from scratch too! And the best part is, they are super easy to make!Here’s the recipe.

Clean Eating Sweet Potato Casserole Recipe (3)

How To Make Vegan Sweet Potato Casserole

While other recipes may require more adjustments, the only thing you have to switch out here is the honey. Use pure maple syrup instead and this instantly becomes vegan.

How To Make Gluten-Free Sweet Potato Casserole

In this particular recipe, you only have to switch out one thing. The whole wheat flour. A simple substitute with gluten-free oat flour will get the job done. Just make sure the package is labeled as such because oats are very heavily cross-contaminated.

Crumble Topping For Sweet Potato Casserole

The topping on this is sweet, but not sickeningly sweet like marshmallows. It’s a mix of pecans, honey, whole wheat pastry flour, oil, and cinnamon. You can use any light-flavored oil you prefer.

Clean Eating Sweet Potato Casserole Recipe (4)

Healthy Sweet Potato Casserole Ingredients

Topping Ingredients

1 cup pecan pieces– I used raw pecans so they don’t get burned in the oven.

¼cup honey– You can also use pure maple syrup.

¼ cup whole wheat pastry flour– If you need a gluten-free option, opt for gluten-free oat flour.

1tbsp. light-flavored oil– I have used both coconut oil and grape seed oil.

½ tsp. ground cinnamon– Just plain cinnamon, no sugar added.

Filling Ingredients

3 lbs. sweet potatoes– Make sure you get sweet potatoes, and not yams.

½ cup orange juice– This should be 100% juice with nothing else added.

1 ½ tsp. ground cinnamon– Again, just plain cinnamon. No added sugar.

¾ tsp. ground nutmeg– You can use pre-ground nutmeg or buy it whole and grate it yourself.

1tbsp. honey– You can also use maple syrup.

Butter – Optional for consistency. You can also use vegan butter if you need this to be vegan.

Unsweetened almond milk – optional for consistency.

How To Make Sweet Potato Casserole

Topping Directions

Clean Eating Sweet Potato Casserole Recipe (5)

In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.

Spread out the mixture the best you can on a parchment-lined cookie sheet. Bake at 350° F. for approximately 10-15 minutes. The mixture should have a nice golden color to it. Remove from oven and allow to cool.

Transfer small portions to a large cutting board and chop roughly. Set aside.

Casserole Directions

Clean Eating Sweet Potato Casserole Recipe (6)

Wash the sweet potatoes and rub them with oil. Place on a parchment-lined cookie sheet and bake until fork-tender. (about 30-40 minutes). Remove from oven and allow to cool until you can handle them without burning yourself.

Clean Eating Sweet Potato Casserole Recipe (7)

Peel the potatoes and place them inside in a large mixing bowl. Add all other filling ingredients and mash with a potato masher or blend with an electric hand mixer. You can also use a food processor if you prefer.

Clean Eating Sweet Potato Casserole Recipe (8)

Transfer the sweet potato mixture to a baking dish or serving bowl. Sprinkle the pecan topping evenly over the potatoes and serve.

Clean Eating Sweet Potato Casserole Recipe (9)

Note: You will most likely have some topping leftover depending on the size of the dish you use. The leftovers are great for topping oatmeal or mixing in with granola.

Can You Freeze Sweet Potato Casserole?

You absolutely can! But you have to be a little careful with how you do it. If freezing is part of your plan, here are sometips from Leafon how to freeze this casserole successfully.

What To Do With Leftover Sweet Potato Casserole

There are a few ways to use up your leftovers.

  • Make pancakes-Beat two large eggs into about 1 ½ cups sweet potato casserole and cooke in a skillet like regular pancakes. They are soft and delicious.
  • Have it for breakfast– Fry and egg and grab a little leftover turkey and layer them both over some of this casserole. It’s delicious!
  • Make oatmeal– Simply stir some of this sweet potato casserole into your morning bowl of oats.
  • Make waffles– Make a bunch and freeze for easy morning toaster waffles.Check out this recipe from Food52. Just switch the brown sugar for Sucanat or coconut sugar! Easy!

How To Make Sweet Potato Casserole Ahead Of Time

If you need to prep or make this ahead of time, it’s super easy to do. Simply make the topping and the casserole portion, but don’t put them together. Cover the casserole portion with foil and warm in the oven on 300-degree heat. The length of time it takes to warm will depend on how deep your dish is. Once warmed up, remove from the oven and sprinkle the topping over the top.

Clean Eating Sweet Potato Casserole Recipe (10)

How To Store Sweet Potato Casserole

Keep this well wrapped with plastic wrap or transfer to an airtight container with a tight-fitting lid. This will last in the refrigerator for up to 4 days.

Can You Freeze Sweet Potato Casserole?

Technically, yes. It’s best frozen without marshmallow topping if you used that. If you used the nut topping here, it will freeze just fine. But not for a large amount of time. The limit on freezing this is approximately 1-2 months.

Recipe Substitutes

Here are all the substitutions you can make in this recipe:

  • Pecans – Try walnuts.
  • Honey – Try real maple syrup.
  • Whole wheat pastry flour – Try white whole wheat flour, or if you need gluten free, try gluten-free oat flour with about 1 tbsp. of arrowroot powder mixed into it.
  • Oil – You can try butter, ghee or use any oil you like
  • Cinnamon – A yummy switch here would be to use pumpkin pie spice with no added sugar.
  • Sweet potatoes – Try butternut squash or Kabocha squash.
  • Orange juice – Try pineapple juice.
  • Almond milk – Try cashew milk or regular dairy milk.

Need Recipe Supplies?

More Thanksgiving Side Dishes

  • Green Bean Casserole
  • Butternut Cranberry Bake
  • Crouton Stuffing
  • Maple Roasted Brussels Sprouts
  • Cranberry Sauce

More Thanksgiving Recipes

  • Pumpkin pie
  • Pecan pie
  • Cranberry pie
  • Apple pie
  • Thanksgiving turkey
  • Holiday mashed potatoes

Healthy Sweet Potato Casserole Recipe

Clean Eating Sweet Potato Casserole Recipe (15)

Healthy Sweet Potato Casserole

This classic dish gets a clean eating upgrade by using sweet potatoes instead of white potatoes, and candied pecans instead of marshmallows. So delicious nobody will care!

4.75 from 16 votes

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Course: Side Dish

Cuisine: American

Prep Time: 30 minutes minutes

Cook Time: 1 hour hour

Total Time: 1 hour hour 30 minutes minutes

Servings: 8 small servings

Calories: 319kcal

Ingredients

Topping Ingredients

  • 1 cup pecan pieces
  • ¼ cup honey
  • ¼ cup whole wheat pastry flour
  • 1 tbsp. light-flavored oil
  • ½ tsp. ground cinnamon

Filling Ingredients

  • 3 lbs. sweet potatoes
  • ½ cup 100% orange juice
  • 1 ½ tsp. ground cinnamon
  • ¾ tsp. ground nutmeg
  • 1 tbsp. honey

US CustomaryMetric

Instructions

Topping Directions

  • In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.

    Spread out mixture the best you can on a parchment-lined cookie sheet.

    Bake at 350° F. for approximately 10-15 minutes. The mixture should have a nice golden color to it. Remove from oven and allow to cool.

    Transfer small portions to a large cutting board and chop roughly. Set aside.

    Clean Eating Sweet Potato Casserole Recipe (16)

Casserole Directions

  • Wash the sweet potatoes and rub with oil. Place on a parchment lined cookie sheet and bake until easily pierced with a fork (about 30-40 minutes).

    Remove from oven and allow to cool until you can handle them without burning yourself.

    Clean Eating Sweet Potato Casserole Recipe (17)

  • Peel the potatoes and place them inside in a large mixing bowl.

    Add all other filling ingredients and mash with a potato masher or blend with a hand blender.

    Clean Eating Sweet Potato Casserole Recipe (18)

  • Transfer the potato mixture to a serving bowl. Sprinkle the pecan topping evenly over the potatoes and serve.

    Clean Eating Sweet Potato Casserole Recipe (19)

  • Note: You might have some topping left over depending on the size of the dish you use. The leftovers are great for topping oatmeal or mixing in with granola.

    Clean Eating Sweet Potato Casserole Recipe (20)

Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 1serving | Calories: 319kcal | Carbohydrates: 51g | Protein: 4g | Fat: 12g | Saturated Fat: 1g | Sodium: 94mg | Potassium: 679mg | Fiber: 7g | Sugar: 19g | Vitamin A: 24170IU | Vitamin C: 12mg | Calcium: 76mg | Iron: 1.7mg

This recipe from the Gracious Pantry® archives, originally posted, 11/19/10.

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Clean Eating Sweet Potato Casserole Recipe (2024)

FAQs

What is the best way to cook sweet potatoes for health benefits? ›

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

Why put egg in sweet potato casserole? ›

The egg is the all-important binder in a sweet potato casserole: it enriches and stiffens the mixture without making it heavy. Make sure to cool the mash slightly before adding the egg so it doesn't scramble, and to stir well so there are no streaks of cooked egg white in the finished dish.

How long is it safe to eat sweet potato casserole? ›

Storing Cooked Sweet Potatoes

They can last three to five days if stored in an airtight container and refrigerated.

How do you make a sweet potato casserole not runny? ›

Eggs and cream help stabilize the dish and prevent it from becoming too runny (a common complaint with many sweet potato casserole recipes). Make it as smooth or chunky as you like!

Is it healthier to bake or microwave a sweet potato? ›

It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.

What is the healthiest way to cook potatoes? ›

And, when it comes to the healthiest way to cook potatoes for weight loss, Burgess and Barthel recommend steaming and air frying. These methods can help support weight loss because they require minimal amounts of oil when cooking. This can help preserve the nutrients within the potato.

Why do you soak sweet potatoes before baking? ›

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy.

How can I thicken my sweet potato casserole? ›

If you bake the sweet potatoes and don't add liquid, you will not have watery sweet potato casserole. Add more potato and no liquid also you could use potato flakes to thicken them to the texture you like.

What binds a casserole together? ›

The key to a good casserole is the sauce or broth that binds those ingredients together as they bubble in the oven, allowing the flavors to meld together into a harmonious, comforting meal. This can be something as simple as the McCormick Brown Gravy Mix used in this tasty Hamburger Casserole dish.

What are the black spots on the inside of sweet potatoes? ›

Internal necrosis is a physiological disorder, not caused by a pest or pathogen, where the sweetpotatoes develop black spots and patches on the inside of the root. These black patches are only found in the end of the root closest to where the vine was.

Can I eat a week old cooked sweet potato? ›

Cooked potatoes and other cooked vegetables can be safely kept in the refrigerator 3 to 4 days. The United States Food and Drug Administration (FDA) regulates fruits and vegetables, if more information is needed on produce, you can call the FDA toll-free at (888) 723-3366 or go to their website at FDA (www.fda.gov).

Can you eat a cooked sweet potato that was left out overnight? ›

Once they've been cooked, however, they should go in a shallow airtight container or zip-top bag in the fridge. They'll stay good there for about five days. Tip: You shouldn't leave cooked sweet potatoes at room temperature for more than two hours, as this can promote bacteria growth and cause foodborne illness.

Can you overcook sweet potato casserole? ›

(Another hot tip if you're boiling your sweet potatoes: Don't overcook them! They tend to absorb water, which could make the filling watery.)

What are the best canned sweet potatoes? ›

Princella No Sugar Added Cut Sweet Potatoes

You don't even miss the sugar with these No Sugar Added Princella canned sweet potatoes. They are so naturally sweet. They're also ultra creamy, which we obviously loved. These are the best canned yam stand-in for someone who doesn't like their sweet potatoes too sweet (me).

Why is my sweet potato casserole stringy? ›

These "strings" come from growing a potato in soil that is too fertile. The potato is a root and roots store nutrients. Grown in soil that is too fertile, sweet potato vines will grow fast and big and the result is long stringy roots (or potatoes).

Is it better to steam or bake sweet potatoes? ›

Steaming sweet potatoes preserves more of their nutrients and is a faster alternative than baking.

What makes sweet potatoes a Superfood? ›

Of the thousands of vegetables available today, sweet potatoes are considered one of the most nutritious. The orange- (or sometimes purple) fleshed vegetables are loaded with minerals and A, B, and C vitamins. This has led to sweet potatoes being called a superfood by many.

Is a baked sweet potato healthy? ›

Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.

How to prepare sweet potato benefits? ›

Preparing sweet potatoes with a little fat such as coconut oil, olive oil, ghee, or butter will boost the absorption of beta carotene which helps in fighting diseases, and enhances brain function, immunity, healthy vision, skin, and hair.

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