This heart-healthy Sweet Potato Casserole is a delicious, from-scratch take on the classic holiday side dish. Packed with fluffy mashed sweet potatoes, a warm blend of spices, and a sweet and crunchy pecan topping, this low-sodium and gluten-free recipe is perfect for your festive table.
Discover more heart-friendly casserole recipes.
This isn't just another sweet potato casserole; it's a smarter way to enjoy a classic comfort food. Here’s why it stands out:
If you need a nut-free version, you can replace the pecans with an equal amount of old-fashioned rolled oats. Mix the oats with the brown sugar, flour, and butter for a delicious oatmeal crumble topping.
If you're short on time, you can use two 29-ounce cans of yams or sweet potatoes, drained and rinsed. Mash them and proceed with Step 3.
For a different flavor profile, you can replace the dark brown sugar in the topping with an equal amount of pure maple syrup.
For a dairy-free option, you can replace the butter with a plant-based butter substitute or melted coconut oil.
Yes, sweet potatoes are an excellent choice for a heart-healthy diet. They are rich in potassium, which helps control blood pressure, and high in fiber, which can help lower cholesterol.
Baking or roasting sweet potatoes, as we do in this recipe, is one of the healthiest methods as it requires little to no added fat and helps to concentrate their natural sweetness.
Toppings like the pecan and almond flour crumble used in this recipe are a great heart-healthy choice as they provide healthy fats and fiber. Other options include a sprinkle of cinnamon, a dollop of Greek yogurt, or an oatmeal crumble.
If you enjoyed this casserole, here are a few other healthy holiday recipes you might love:
Recipe yields 12 servings
Preheat oven to 400°F and line a large rimmed baking sheet with aluminum foil. Using a fork, pierce the skin of each sweet potato about 10 times. Place on the prepared baking sheet and bake for 45 to 50 minutes, until fork tender. Remove from oven and cool to room temperature.
Slice the sweet potatoes open, remove from the flesh and place in a large mixing bowl; discard the skins. Using a potato masher, mash the sweet potatoes until completely smooth.
Heat oven to 350°F. Add all of the ingredients to the bowl with the mashed sweet potatoes and mix until just combined. Using a hand mixer, beat the sweet potato mixture on high for 3 to 4 minutes for a fluffier consistency. Lightly spray a 2-quart baking dish with nonstick cooking spray and pour the sweet potato mixture into the dish, spreading into an even layer using a spatula. Bake for 25 minutes.
While the sweet potatoes bake, make the crust. In a small mixing bowl, combine all of the ingredients and mix until well combined and crumbly.
Remove the sweet potatoes from the oven and sprinkle topping over the sweet potatoes. Return to the oven and bake for 15 to 20 minutes, until crust is browned. Remove from oven and allow to rest for at least 20 to 30 minutes before serving.