Healthy sweet potato casserole

A lightened Up Healthy Sweet Potato Casserole topped with a crunchy ginger glazed pecan topping. A Thanksgiving side dish that is so easy to make and delicious that you’ll see it doesn’t need to be reserved for the holiday dinner only. You’ll want to make this all winter long!

Overhead shot of a sweet potato casserole and pecan topping in a blue and white casserole dish on a white wood table

Sweet Potato Casserole isn’t really a thing here in Canada. But I know it is a huge deal when whenever I think about American Thanksgiving (remember we have ours in early October) I think of two things. Football and Sweet Potato Casserole. Scratch that … and deep-frying a turkey. Another not commonly Canadian thing to do.

When I think about sweet potato casserole I always picture it with heaps of toasted marshmallows and while that may look amazing and for some taste just as good I think that would be just a little too sweet for me.

So I did some research on the topic because a reader challenged me with making a healthier version of this Thanksgiving dish and found that there is another less known tradition and that is putting pecans on top. Pecans… sweet on their own like sweet potatoes so no need to add loads of sugar. Perfect!

Overhead pic of a sweet potato casserole with pecan topping with a side salad nearby on a white table.

What makes this sweet potato casserole healthy?

  • No processed sugars. This recipe is sweetened only a few tablespoons of good old maple syrup. Or you could use honey if you prefer
  • It features pecan topping versus toasted marshmallows which not only gives it a bit of crunch but also adds some healthy fats and protein
  • The recipe is 100% gluten-free
  • Almond milk versus heavy cream makes the sweet potatoes just as creamy and smooth without all the extra fat

All the yumminess but less sugar and fat… Hallelujah!

Close up of a sweet potato casserole with pecan topping with a spoon

Can you make sweet potato casserole ahead of time?

You can certainly make the sweet potato part ahead of time by roasting the potatoes and making the mash. The pecan topping though is best left till the end. Make the mash then cover sealed and place in the fridge for up to 3 days ahead of time. About an hour before dinner preheat the oven and while the oven is preheating make the pecan topping which only takes a few minutes. Then top the sweet potato mash with the glazed pecan mixture and roast in the oven for half an hour. If the pecan topping is put in the fridge they tend to lose their crunch.

How can I make this sweet potato casserole Vegan?

It is as easy as omitting the egg and swapping out the butter for coconut oil or vegan butter.

Close up of a sweet potato casserole with pecan topping with a silver serving spoon on a white table

Can you freeze sweet potato casserole?

You can actually make the entire Sweet Potato Casserole pecan topping and all and freeze it. Why? Because nuts when frozen don’t lose their crunch, in fact, this is the best way to store nuts. I always keep my pecans and pistachios in the freezer because they are expensive and I don’t eat them often. There is less humidity in the freezer than a fridge. Nuts stored in the fridge will absorb the moisture and lose their crunch.

To store in the freezer cover the casserole with tin foil and then wrap tightly with a layer or two of saran wrap. The casserole will be good in the freezer for up to two months. When ready to bake defrost in the fridge overnight and then bake according to directions. The pecans will not get soggy unthawing overnight and will crisp up in the oven.

Overhead shot of a sweet potato casserole with pecan topping and silver serving spoon

More Thanksgiving dinner side dishes to try

How to make healthy sweet potato casserole

Even though mashed potatoes and gravy are the Canadian staples at Thanksgiving I am adding this Healthy Sweet Potato dish to the tradition hands down form now on. I mean it is Thanksgiving after all which is all about eating till you are stuffed like a turkey so bring on all the potatoes!

An overhead shot of sweet potato casserole in a blue serving dish with a spoon

Healthy Sweet Potato Casserole

A lightened Up Healthy Sweet Potato Casserole topped with a crunchy ginger glazed pecan topping. The perfect dish to bring to Thanksgiving dinner!
5 from 8 votes
Print Pin Rate
Course: Dinner, Side Dish
Cuisine: 21 Day Fix, American, Christmas, gluten free, Holidays, Thanksgiving
Keyword: Gluten Free Side Dishes, Healthy Side Dishes, Healthy Sweet Potato Casserole, Pecans, Sweet Potato Casserole, Sweet Potato Recipes, Thanksgiving Recipes
Prep Time: 1 hour 15 minutes
Cook Time: 30 minutes
Total Time: 1 hour 45 minutes
Servings: 10 servings
Calories: 390kcal


  • Oven
  • 3-quart oven-safe casserole dish
  • Baking Sheet
  • Tin Foil
  • Knife
  • Large Bowl
  • Medium bowl
  • Spoon
  • Measuring Cups
  • Measuring Spoons


Pecan Topping

  • 1/1/4 cup pecan halves
  • 2 tbsp unsalted butter melted
  • 3 tbsp maple syrup
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1 pinch sea salt


  • Preheat oven to 400F. Line a baking sheet with tin foil. Pierce the potatoes all over with a fork and place on a baking sheet. Bake for 50-60 minutes or until a fork can be inserted to the centre easily. Remove from the oven.
  • Lower oven temperature to 375F.
  • Let the potatoes cool for about 15 minutes. Then cut them in half and using a spoon scoop out the cooked sweet potato into a large bowl.
  • To the large bowl with the sweet potatoes add the almond milk, maple syrup, eggs, vanilla, sea salt and melted butter. Mash and mix well until sweet potato filling become smooth.
  • Place the sweet potato mash into the 3-quart casserole dish and smooth evenly across the bottom of the dish. Set aside.
  • In a medium bowl add pecans, maple syrup, melted butter, cinnamon, ginger and salt. Mix well till all the pecans are well coated.
  • Spoon the pecan mixture evenly over the sweet potato mash gently smoothing out the pecan layer. Cover casserole dish with tin foil and bake at 375F for 15 minutes. Remove the foil and bake for another 15 minutes. Remove from oven and serve.


In the last 15 minutes if you notice that the pecans are becoming too brown simply place the foil back over top of the dish.
If you are not a fan of ginger, you can leave this ingredient out of the pecan mixture.


Serving: 0.5cup | Calories: 390kcal | Carbohydrates: 58g | Protein: 6g | Fat: 16g | Saturated Fat: 5.3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.3g | Cholesterol: 19mg | Sodium: 626mg | Potassium: 884mg | Fiber: 8g | Sugar: 19g | Vitamin A: 32428IU | Vitamin C: 5.6mg | Calcium: 116mg | Iron: 1.75mg
Tried this recipe?Mention @thedeliciousspoon or tag #thedeliciousspoon in your post!
Please Note:The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

If you like this recipe you may also like…

pin it for later!

Pinterest pin showing pics of a sweet potato casserole in a blue and white casserole dish and a silver spoon

Similar Posts


  1. 5 stars
    I Haven’t made this but I’m giving it five stars. Any sweet potato casserole is a wonderful sweet potato casserole! I was just curious if I should add two eggs? I don’t see them in the ingredient list but I know they are part of it. Please clarify.

  2. 5 stars
    I love that this sweet potato casserole is made healthy. It’s a recipe I’m going to include in my Thanksgiving line up. Thanks for the detailed instructions on making it.

  3. 5 stars
    I made the vegan version as a trial run before thanksgiving and it was delicious! This will be our newest addition for every holiday meal.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating