Vegan Sweet Potato Casserole (Low-Calorie!)

Enjoy this Vegan Sweet Potato Casserole any time of year! It is sweet, filled with plump golden raisins, maple syrup, crunchy pecans, and fall spices. Complete your holiday dinner or add it as a side to your supper. 

I will seriously eat this vegan sweet potato casserole year-round. Yes, it’s wonderful for the cooler fall and winter months, but I love it even when it’s hot outside. Please tell me I am not alone! 🙂 

While there is some added sugar to these sweet potatoes, they are so delicious and irresistible I crave them all the time. Don’t worry, though, this casserole isn’t as sweet as traditional recipes, which makes it much better for you. My entire family will eat this dish without complaint, and it also happens to be super simple to make. 

Now, 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. My version has all of the flavor but is much healthier, lower in sugar and calories than the traditional version!

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

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!

Tools and Equipment You’ll Need

• Chopping Knife
• Cutting Board
• Large Stock Pot
• Colander
• 1 Qt Baking Dish
• Electric Hand Mixer or Immersion Blender
• Mixing Bowls
• Measuring Cups & Spoons

Recipe Ingredients and Notes

Step by Step Instructions

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.

Step 2: Preheat oven to 400° F. Spray a baking dish with cooking spray. Mash the sweet potatoes once they are cooked.

Step 3: Add the maple syrup, 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!).

Step 4: 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.

Step 5: Bake until hot and beginning to brown around the edges, about 15-20 minutes.

What Makes This Sweet Potato Casserole Healthy?

• Low Calorie: Each huge serving of this recipe comes in at just 100 calories and 2.5 grams of fat – less than half of a traditional sweet potato casserole!
• No butter! I used spices to add flavor without fat, and I used cooking spray to coat the casserole dish.
• Way less sugar than normal: Since sweet potatoes are already really sweet, all you need is a tiny bit of maple syrup or brown sugar and vanilla to amp up the natural sweetness.
• Vitamins & Minerals: 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.

Will Kids Enjoy This Vegan Sweet Potato Casserole?

This healthier take on a sweet potato casserole is sweetened with brown sugar and maple syrup, which makes it very palatable for youngsters. If you find that they aren’t crazy about this vegan sweet potato casserole, give them a small amount and let them get used to the flavors. 

Recipe FAQs

Top Tips For Making This Vegan Sweet Potato Casserole

• When cutting the sweet potatoes, try to cut them the same size. This will allow them to cook more evenly, and they will be done at the same time. 
• Don’t forget to add cooking spray to the baking dish. Otherwise, the sugar and maple syrup will cause the potatoes to really stick to the pan. 
• For best results, use an immersion blender or your electric mixer. It will give you super smooth sweet potatoes, and it’s incredible. 
• If you want to save time, you can use sweet potato puree instead of whole sweet potatoes. You will need about 6.5 cups of sweet potato puree for this recipe.
• Feel free to substitute another topping for the pecans: walnuts + rolled oats + cinnamon would also taste great.
• If you don’t have sweet potatoes, you can also use yams for this recipe.

Check Out These Crave-Worthy Side Dish Recipes!

• Vegan Roasted Potatoes With Rosemary
• Mashed Potato Fritters with Onions and Kale
• Air Fryer Sweet Potato Fries
• Roasted Cauliflower Curry with Sweet Potatoes
• Sweet Potato Curry with Chickpeas
• Roasted Maple Cinnamon Sweet Potatoes by Pumpkin And Spice
• Sweet Potato & Black Bean Tacos with Avocado-Pepita Dip by Cookie + Kate

If you have tried this Vegan Sweet Potato Casserole or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

Print Recipe

5 from 5 votes

Vegan Sweet Potato Casserole

Enjoy this Vegan Sweet Potato Casserole any time of year! It is sweet, filled with plump golden raisins, maple syrup, crunchy pecans, and fall spices. Complete your holiday dinner or add it as a side to your supper. 

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Side Dish

Cuisine: American, Vegan

Servings: 12 servings

Calories: 101kcal

Author: Anjali Shah

Ingredients

• 3 1/2 lbs sweet potatoes about 5 medium, peeled and cut into 1-inch chunks
• 2 Tbsp maple syrup
• 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 maple syrup, 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.

Notes

Top Tips For Making This Vegan Sweet Potato Casserole

• When cutting the sweet potatoes, try to cut them the same size. This will allow them to cook more evenly, and they will be done at the same time. 
• Don’t forget to add cooking spray to the baking dish. Otherwise, the sugar and maple syrup will cause the potatoes to really stick to the pan. 
• For best results, use an immersion blender or your electric mixer. It will give you super smooth sweet potatoes, and it’s incredible. 
• If you want to save time, you can use sweet potato puree instead of whole sweet potatoes. You will need about 6.5 cups of sweet potato puree for this recipe.
• Feel free to substitute another topping for the pecans: walnuts + rolled oats + cinnamon would also taste great.
• If you don’t have sweet potatoes, you can also use yams for this recipe.

Nutrition

Calories: 101kcal | Carbohydrates: 19.8g | Protein: 1.3g | Fat: 2.5g | Saturated Fat: 0.3g | Sodium: 106.9mg | Fiber: 2g | Sugar: 7.2g