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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Sweet Potato Casserole

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Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

Ok, so I know that Sweet Potato Casserole is traditionally a Thanksgiving dish, and it’s May. But I had some leftover sweet potatoes sitting in my pantry the other night, and so I decided why not bring a little bit of fall flavor back to our table this Spring?

This could actually even be considered mashed sweet potatoes, which you can enjoy at pretty much any time of the year.

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

The best part is, this dish is totally lightened up from the traditional recipe! At just 100 calories, 2.5g fat, and only 7.2g sugar (most of it naturally occurring) per serving, you can feel great about eating this side dish. Sweet potatoes are actually super nutritious: they’re high in antioxidants, they’re a great source of vitamins and minerals such as manganese, folate, copper, iron, vitamins A, C, B2, B6 and Biotin, and they’re a fantastic source of dietary fiber.

At Thanksgiving, this nutritious veggie is doused with tons of butter, sugar, and then topped with marshmallows – but you don’t need all of that for it to taste amazing.

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

I like serving it up as a side dish during dinner, as a healthy dessert, or as part of my breakfast too — it’s the perfect complement to some scrambled eggs in the morning!

So what makes this dish better for you than the original?

  • There’s no butter! I used spices to add flavor without fat, and I used cooking spray to coat the casserole dish.
  • The topping is full of nutty, cinnnamon-y goodness: You won’t miss the marshmallows, trust me.
  • There’s way less sugar than normal: Since sweet potatoes are already really sweet, all you need is a tiny bit of honey or brown sugar and vanilla to amp up the natural sweetness.

The Ingredients

  • 3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 2 Tbsp honey
  • 1/4 cup golden raisins
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground ginger
  • 1/2 tsp salt
  • 1 tsp ground cinnamon (divided)
  • 1 Tbsp packed brown sugar
  • 1/3 cup chopped pecans

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

The Directions

Step 1: Chop potatoes into cubes, cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

Step 2: Preheat oven to 400° F. Spray a baking dish with cooking spray. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don’t have one, you can do this step by hand—it’ll just take a little muscle!).

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

Step 3: Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl.

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

Step 4: Spread the sweet potato mixture in the prepared baking dish. Sprinkle pecan mixture over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

When it’s done it will look like this:

Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

How good does that look? This recipe makes 12 HUGE portions, which you can feel really great about eating! The creaminess of the sweet potatoes tastes great against the sweet crunchy texture of the pecan topping. The husband absolutely loved this dish (even though he was skeptical at first), as did a bunch of our guests (and little kids) at dinner. Hope you enjoy this as much as we did!

Print Recipe
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Sweet Potato Casserole

A Thanksgiving classic that is usually dripping with sugar and butter. I kept the classic flavors but lightened things up so you can try all your side dishes on the holiday.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Side Dish
Cuisine: American
Servings: 12 servings
Calories: 101kcal

Ingredients

  • 3 1/2 lbs sweet potatoes about 5 medium, peeled and cut into 1-inch chunks
  • 2 Tbsp honey
  • 1/4 cup golden raisins
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground ginger
  • 1/2 tsp salt
  • 1 tsp ground cinnamon divided
  • 1 Tbsp packed brown sugar
  • 1/3 cup chopped pecans

Instructions

  • Chop potatoes into cubes, cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.
  • Preheat oven to 400° F. Spray a baking dish with cooking spray. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don't have one, you can do this step by hand—it'll just take a little muscle!).
  • Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl.
  • Spread the sweet potato mixture in the prepared baking dish. Sprinkle pecan mixture over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.

Nutrition

Calories: 101kcal | Carbohydrates: 19.8g | Protein: 1.3g | Fat: 2.5g | Saturated Fat: 0.3g | Sodium: 106.9mg | Fiber: 2g | Sugar: 7.2g
Sweet Potato Casserole - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

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Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

6 responses to “Sweet Potato Casserole”

    • Thanks so much Sally! This is perfect for the whole family to enjoy! And you won’t believe how sweet it is, even though there isn’t any white sugar or fat! 🙂 Enjoy!

  1. This is a great Paleo Diet recipe, my family has been eating Paleo for about two years, seems like a great treat or breakfast casserole dish!

    • Thanks Lawrence!! You’re right – this is a great Paleo dish 🙂 Can’t wait for you to try it for breakfast soon!

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