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This Healthy Sweet Potato Casserole is a lightened-up version of the classic holiday side dish we all know and love. It’s creamy, cozy, and topped with the most irresistible maple-candied pecans for a little crunch in every bite.
There’s no refined sugar, no marshmallows — just real, wholesome ingredients that let the sweet potatoes shine. It’s gluten-free, easily dairy-free or vegan, and the perfect balance of sweet and savory to round out your holiday table.
Why Healthier Sweet Potato Casserole
If you’ve ever felt like sweet potato casserole could be too sweet, this version is for you. It’s made with pure maple syrup or honey, a touch of cinnamon and nutmeg, and just enough butter (or coconut oil) to make it rich and satisfying. It’s still indulgent enough for a special occasion, but you’ll feel good serving it — and going back for seconds.
For me, Sweet Potato Casserole is an absolute favorite side dish to have on Thanksgiving! If you’re unfamiliar with a good sweet potato casserole, it’s layers of creamy cinnamon-laced sweet potatoes topped with either a crumble, marshmallows, or, in our case, candied pecans.
This casserole is a simple one to prepare ahead of time and bring with you on the go, or to a cozy potluck dinner, Friendsgiving, or to the Thanksgiving dinner you’re attending.
The Perfect Holiday Side (That’s Actually Easy)
Every year, I’m reminded how much a good make-ahead recipe can save the day during the holidays. This sweet potato casserole is one of my go-tos because it’s simple to prepare, can be made a day ahead, and looks beautiful on the table. You can make it the morning of Thanksgiving or the day before, then pop it in the oven before dinner.
It’s also totally customizable. Use coconut oil to make it dairy-free, maple syrup to keep it refined sugar-free, and adjust the spices to your taste. The result is a velvety, naturally sweet mash topped with golden, maple-glazed pecans that add the perfect crunch.
Sweet Potato Casserole Ingredients
*Scroll down for the complete ingredient list and cooking instructions.
- Sweet Potatoes: Peeled and cubed.
- Maple syrup vs. Honey: Maple offers a slightly deeper, woodsy sweetness, while honey provides a lighter, floral note. Both work beautifully—choose based on your taste or dietary preference.
- Butter vs. Ghee vs. Coconut Oil: If you’re dairy-free or vegan, go with coconut oil (or a vegan buttery spread). If you love extra richness, grass-fed butter is a lovely option.
- Cinnamon: A warming spice.
- Nutmeg: Quintessential for the holidays.
- Vanilla Extract: You can use my homemade vanilla if you made it last year.
- Sea Salt: Brings out the flavor!
- Golden Raisins: Totally optional—but they add a pop of chew and little bursts of sweetness.
- Pecans: Tossed in maple syrup or honey to caramelize in the oven. *You can sub for walnuts, the nutty flavor will still be present.
How to Make the Casserole
Start by boiling your sweet potatoes until they’re fork-tender, then mash them until smooth. Mix in the butter, syrup, spices, and a pinch of salt. I like to mash mine by hand for some texture, but you can use a food processor if you prefer them silky smooth.
Spread the sweet potato mixture into a baking dish, top it with the candied pecans, and bake until everything is hot and the topping is golden. That’s it! You’ll have a healthy, wholesome version of a holiday favorite that everyone at the table will devour.
Make-Ahead Tips
Option A (assemble, don’t bake): Prepare everything through step 4, let cool, cover, and store in the refrigerator (up to 1 day). Bake when ready to serve.
Option B (fully bake ahead): Complete the bake, let cool, cover in an airtight container, and refrigerate (up to 1 day). Reheat in the oven until warmed through and pecans are crisp.
Why You’ll Love This Version
This is the kind of dish that brings everyone back for seconds. It has all the comfort and nostalgia of a traditional sweet potato casserole — that creamy, cinnamon-spiced flavor — but without the heaviness or sugar overload. It complements roasted turkey or chicken perfectly and fits seamlessly on a gluten-free, dairy-free, or refined sugar-free menu.
It’s also beautiful on the table! The toasted pecan topping looks impressive, but the recipe couldn’t be more straightforward. Whether you’re hosting Thanksgiving, heading to a Friendsgiving, or just craving something cozy on a cold night, this dish checks every box.
FAQ’s
Yes—use coconut oil (or a vegan butter alternative) in place of the melted butter/ghee, and choose maple syrup instead of honey. Skip or swap raisins as you like.
Yes. An 8×8-inch dish is recommended for the proportions in this recipe. If you use a larger dish (such as a 9×13-inch dish), the sweet potato layer will be thinner, and the baking time may be slightly reduced.
No problem! You can omit them or swap regular raisins if you have them. They’re optional anyway.
Absolutely. Cover the dish and refrigerate within 2 hours of cooking. Reheat in a 325–350 °F oven until hot throughout (about 10–15 minutes depending on volume).
Yes—cool the fully baked casserole completely, wrap it well, or cover it with a freezer-safe lid, and freeze for up to 1 month. Thaw overnight in the fridge and reheat as above. Note: the pecans may lose some crunch; you could toast a fresh batch to top just before serving.
More Thanksgiving
- Kale and Sweet Potato Stuffed Turkey Breast
- Grain-Free Apple Cranberry Crisp
- How to Roast a Thanksgiving Turkey (with Herbs and Citrus)
- Easy Gluten-Free Stuffing for Thanksgiving
- Maple Roasted Brussels Sprouts with Bacon
Love Sweet Potatoes?
- Baked Sweet Potato Fries with Honey Mustard
- How to Make Sweet Potato Toast
- Buffalo Chicken Stuffed Sweet Potatoes
- Sweet Potato Latkes
SWEET POTATO CASSEROLE WITH CANDIED PECANS
Ingredients
- 3 large 3 lbs sweet potatoes, peeled and cut into cubes
- 1/4 cup maple syrup or honey
- 3 tablespoon grass-fed butter or ghee or coconut oil
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- 1 teaspoon vanilla
- 1/4 teaspoon Himalayan sea salt
- 1/2 cup golden raisins optional
For Quick Candied Pecans
- 1 cup whole raw pecans
- 3 tablespoon maple syrup or honey
Instructions
- Preheat oven to 375ºF and line a rimmed baking sheet with parchment paper.
- In a large pot place cubed sweet potatoes and cover with water. Cover and let boil for 15 minutes or until fork-tender.
- Meanwhile, make quick candied pecans:Â Heat a skillet over medium high heat and add 1 cup pecans. Toast until fragrant, about 30 seconds. Carefully add maple syrup and mix to coat all pecans. Once the maple syrup is boiling, remove from heat, and spread on the baking sheet to cool.
- Drain potatoes and return back to the pot. To the sweet potatoes add maple syrup, butter, cinnamon, nutmeg vanilla and salt mash together until mostly smooth. If adding raisins, add in now. Alternatively you could pulse this in a food processor or high-speed blender if you want an ultra smooth filling.
- Scoop the mashed sweet potato into your Baking dish and smooth over the top.
- Garnish the sweet potato casserole with the pecans.
- Bake in the preheated oven for 20 minutes and serve warm.
Notes
- Want to make this dish ahead of time to bring? You have two options!
- Make Ahead Instructions:
- You can make this dish up until the point of baking. Let it cool completely before covering it and store for up to 1 day until ready to bake. Or you can fully bake this dish, cool completely, cover and store for up to 1 day, and reheat when ready to serve.
Can I use date sugar instead of honey or maple syrup? My husband can’t have either.
A date syrup should work!
This was by far the most wonderful sweet potato pie I’ve ever made. What made it so wonderful? Clean ingredients = no guilt!
I am so happy!
This was a huge hit at our Thanksgiving table! Just the right amount of sweet. I ended up roasting marshmallows on top so not as healthy. But I love how easy the recipe was to follow and great to make ahead and put in the oven right before dinner.
Can’t wait to make this for thanksgiving! Do you think I’d be able to add marshmallows to the top?
Yes!
Delicious!!!
What is the taste difference of using either honey or maple syrup in the sweet potatoes? Does one yield a sweeter flavor? Or does one compliment the potatoes more? Thanks!
I made these this year for Thanksgiving and it was delicious! I used the maple syrup (to keep it vegan for a family member) and made a slightly different topping, but the sweet potatoes were so good. I”m happy to have this to replace my old sweet potato casserole recipe, that was just full of (processed) sugar – all of that isn’t needed. Thank you Lexi for this recipe!
Wow this looks delicious and beautiful. I’m a sucker for anything pecan and the fact that this is healthy is right up my alley!