This Healthy Sweet Potato Casserole is just the recipe you need to bring a bit of warmth and comfort to your table. Whether you’re getting ready for a festive feast or just looking to enjoy a cozy meal at home, this casserole checks all the boxes. It combines the natural sweetness of sweet potatoes with creamy texture and wholesome ingredients. Imagine juicy sweet potatoes hugged by a crunchy streusel topping that’s both satisfying and guilt-free. Doesn’t that sound delicious? As we stroll through the steps together, you’ll see how simple it is to whip this up, making it perfect for any occasion. So grab your apron, and let’s cook up some love in the kitchen!
Why This Recipe Works
This Healthy Sweet Potato Casserole perfectly marries the natural sweetness of sweet potatoes with other wholesome ingredients. The creamy filling is enriched with spices that introduce warmth and depth. Plus, that crunchy streusel topping? It’s the cherry on top, offering an enjoyable contrast to the smooth base. This recipe truly shines as a comforting dish that appeals to both your taste buds and your health goals.
Why You’ll Love This Healthy Sweet Potato Casserole
Imagine a dish that not only satisfies your sweet cravings but also nurtures your body. This casserole delivers on both fronts! It wraps comforting, nostalgic flavors in a healthier package, making it an ideal dish for both busy weeknights and special gatherings. Plus, it’s incredibly easy to prepare, so you can enjoy quality time with loved ones without spending hours in the kitchen.
Ingredients
- 3 pounds sweet potatoes, peeled and cut into chunks
- 3 tablespoons maple syrup
- 1 egg
- 1/2 cup milk of choice
- 1/2 cup plain Greek yogurt (any fat content works)
- 1 1/2 teaspoons vanilla extract
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground allspice
- 1/2 cup old-fashioned rolled oats
- 1/3 cup white whole wheat flour
- 1/3 cup packed dark brown sugar
- 1/4 cup chopped pecans
- 1/4 teaspoon kosher salt (for topping)
- 1/4 cup melted butter
Preparing the Sweet Potatoes
Boil Sweet Potatoes
Start by filling a large pot with cold water, and throw in those sweet potato chunks. Bring the water to a boil and let them cook until fork-tender—this usually takes about 20 to 30 minutes.
Mash Sweet Potatoes
Once they’re done, drain the sweet potatoes, return them to the pot, and mash until they’re smooth and creamy. This will be the base for your casserole.
Making the Filling
Combine Ingredients
In a mixing bowl, combine the mashed sweet potatoes with maple syrup, egg, milk, Greek yogurt, vanilla extract, ground cinnamon, kosher salt, ground nutmeg, and allspice. Stir everything together until well mixed.
Preparing the Streusel
Mix Dry Ingredients
In a separate bowl, mix rolled oats, white whole wheat flour, dark brown sugar, chopped pecans, and kosher salt. This mixture will be your streusel topping, adding that delightful crunch.
Add Butter
Once this is all combined, pour in the melted butter and mix until the texture resembles wet, crumbly sand. This will ensure you’re left with a perfect streusel topping for your casserole.
Assembling the Casserole
Layer the Filling
Now that everything is ready, pour the sweet potato mixture into a lightly greased 8×11”, 9×13”, or deep dish 10” pie pan. Spread it out evenly.
Add Topping
Next, sprinkle the streusel mixture generously over the top of the filling, making sure to cover it completely.
Baking
Bake the Casserole
Preheat your oven to 350°F (175°C). Place the casserole in the oven and bake for 30 to 40 minutes until it turns golden brown and starts bubbling. The tempting aroma will fill your kitchen!
Serving Suggestions
When it comes to serving your Healthy Sweet Potato Casserole, think of pairing it with a fresh salad or some roasted vegetables for a balanced meal. It’s also a magnificent side dish during holiday dinners, adding a sweet touch that everyone will appreciate.
Tips for Success
- If you want an extra fluffy filling, consider using a hand mixer or stand mixer while combining the ingredients.
- Baking times may vary, so always check based on your oven’s efficiency and altitude.
Variations
Feel free to experiment! Add different nuts or toss in dried fruits like cranberries or raisins to introduce a new layer of flavor and texture to the casserole.
Storage Tips
If you have leftovers (which is unlikely, but good to know), store them in an airtight container in the fridge. They’ll keep for up to 4 days. To reheat, pop them back in the oven for the best results.
FAQs
1. Can I make this casserole ahead of time?
Absolutely! Feel free to prepare it a day in advance, refrigerate it, and then bake when you’re ready to serve.
2. Is there a substitute for Greek yogurt?
Yes, sour cream or any dairy-free yogurt work well as alternatives.
3. Can I use canned sweet potatoes?
While fresh is best for texture and flavor, if you need to use canned, just make sure to drain them well.
4. How can I make this recipe vegan?
Substitute the egg with a flax egg and choose plant-based milk and yogurt.
5. What should I serve with this casserole?
This dish pairs wonderfully with roasted turkey, ham, or a leafy greens salad.
This Healthy Sweet Potato Casserole not only tantalizes your taste buds with its sweet, creamy goodness but also embodies a wholesome, nourishing choice for every occasion. Enjoy the warmth of spices, the crunch of the streusel, and the satisfaction of a dish that truly brings joy to the table!
Print
Healthy Sweet Potato Casserole
This Healthy Sweet Potato Casserole combines the natural sweetness of sweet potatoes with creamy textures and a crunchy topping. It’s an easy, comforting dish ideal for gatherings or cozy nights in.
- Total Time: 55 minutes
- Yield: 8 servings 1x
Ingredients
- 3 pounds sweet potatoes, peeled and cut into chunks
- 3 tablespoons maple syrup
- 1 egg
- 1/2 cup milk of choice
- 1/2 cup plain Greek yogurt (any fat content works)
- 1 1/2 teaspoons vanilla extract
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground allspice
- 1/2 cup old-fashioned rolled oats
- 1/3 cup white whole wheat flour
- 1/3 cup packed dark brown sugar
- 1/4 cup chopped pecans
- 1/4 teaspoon kosher salt (for topping)
- 1/4 cup melted butter
Instructions
- Boil sweet potato chunks in a large pot of water until fork-tender.
- Drain and mash the sweet potatoes until smooth.
- Mix mashed sweet potatoes with maple syrup, egg, milk, Greek yogurt, vanilla, cinnamon, kosher salt, nutmeg, and allspice.
- In another bowl, combine oats, flour, brown sugar, chopped pecans, and kosher salt for streusel.
- Mix in melted butter until crumbly.
- Pour sweet potato mixture into a greased baking dish and spread evenly.
- Sprinkle streusel topping over sweet potato filling.
- Bake in a preheated oven at 350°F for 30-40 minutes until golden and bubbly.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Notes
Using a mixer can enhance the fluffiness of the filling.
Adjust baking times according to oven performance and altitude.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Side Dish
- Method: Baking
- Cuisine: American
Nutrition
- Calories: 250
- Sugar: 10
- Sodium: 150
- Fat: 8
- Saturated Fat: 4
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 40
- Fiber: 5
- Protein: 4
- Cholesterol: 30
