Lightened Up Sweet Potato Casserole

Lightened Up Sweet Potato Casserole

Can you believe it is already November?! With Thanksgiving just 3 weeks away it’s time to start planning he menu, and you can bet this healthier sweet potato casserole will be on mine!

When I was little we didn’t have sweet potato casserole. Instead we had candied yams baked with marshmallows on top. My brother and I LOVED them and it’s no wonder why – they were essentially dessert disguised as a vegetable dish. Once I got to high school and started becoming interested in cooking, I came across my absolute favorite sweet potato casserole, which gained a spot on our Thanksgiving table (right next to the candied yams. . .my brother would have been so upset if those had gone away). However, it too was a sneaky dessert as it was loaded with evaporated milk, brown sugar, granulated sugar, and butter. Again, not a healthy choice but there was rarely any leftover.

Now, I’m not going to take the sugar away from you completely, after all, Thanksgiving only happens once a year. But I wanted to come up with a sweet potato casserole that both satisfied my nostalgia and fit into a healthier diet. And let me tell you, it is just as good if not better than the original– even Bry will back me up on this one!

To make this less dessert-like and more dinner-table approved the white sugar gets swapped out for brown sugar and maple syrup. By using these more flavorful sugars, the total amount of sugar is able to be reduced. The butter is also reduced and evaporate milk gets to stay on the shelf as unsweetened vanilla almond milk can do the job with much fewer calories. Instead of 1/4 cup butter mixed with sugar and white flour, this topping is a bit healthier with just 1 tablespoon of butter, oats, whole wheat flour, walnuts, and brown sugar. If you aren’t a fan of walnuts, almonds also work great! 

So here’s a toast to sweet family memories and many more to come! 

Lightened Up Sweet Potato Casserole

Prep Time1 hr
Cook Time25 mins
Total Time1 hr 30 mins
Servings: 8
Author: The Healthy Toast


  • 2 pound sweet potatoes washed
  • 2 tablespoons pure maple syrup
  • 1/4 cup unsweetened vanilla almond milk
  • 1 tablespoon vanilla extract
  • 1 egg
  • 1 teaspoon cinnamon
  • Pinch of nutmeg and ginger
  • 1/4 teaspoon salt


  • 1 tablespoon unsalted butter melted
  • 2 tablespoons whole wheat flour
  • 1/4 cup whole rolled oats
  • 3 tablespoons brown sugar
  • 1/3 cup chopped walnuts or almonds
  • 1/4 teaspoon cinnamon


  • Preheat oven to 450. Meanwhile, wash sweet potatoes. Using a fork, prick around each sweet potato to help let steam out once the potatoes are cooking.
  • Once heated, place sweet potatoes in oven and cook for 30 minutes. Rotate, then cook an additional 20-30 minutes, or until soft.
  • Once sweet potatoes are cooked, peel and discard skin. Reduce oven to 400F.
  • Place flesh of sweet potatoes in a mixer and begin to beat on medium-high speed. Add in milk, maple syrup, egg, vanilla extract, cinnamon, nutmeg, ginger, and salt until well-combined.
  • Pour sweet potato mixture into a 9x9 baking dish.
  • In a small bowl, combine ingredients for the topping. Sprinkle topping evenly over sweet potato mixture.
  • Place baking dish in oven and bake 25 minutes.
  • Remove from oven and enjoy!


Adapted from Ambitious Kitchen

Add a comment


  • mona Avatarmona3 years ago

    What a great casserole. Thinking I could substitue almond flour for the whole wheat flour to make if gluten-free. This may make its way onto my Thanksgiving table. Great recipe.

    • The Healthy Toast AvatarThe Healthy Toast3 years ago

      Thanks Mona! Let me know if you try it with almond flour, I’d love to hear how it works out.

  • Sonali- The Foodie Physician AvatarSonali- The Foodie Physician3 years ago

    No, I can’t believe Thanksgiving is just 3 weeks away! And I’m hosting 20 people…I better start planning! This would be an awesome addition to our holiday table. My hubby is usually in charge of the sweet potato casserole and his version is anything but “lightened up”…I’ll definitely have him check out your recipe 🙂

    • The Healthy Toast AvatarThe Healthy Toast3 years ago

      20 people?! Oh my gosh, I’d need a strong pot of coffee that morning 😉 But sounds like such a fun time! Yes, have him check it out, he may even have a good spin to put on it!

  • Kim AvatarKim3 years ago

    Love this recipe! I’m big on sweet potatoes, but never liked the overly sweet marshmallow goopy casseroles!

    • The Healthy Toast AvatarThe Healthy Toast3 years ago

      Thanks Kim! Right? A crumble topping has always been more my style 😉

  • About

    About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

    Please contact me at to request a copy of my resume or media kit, or to inquire about rates and services.

    Follow Me on Instagram

    My Networks

    Recipe Redux Blogging Network
    Nutrition Blogging Network
    Healthy Aperature Blogging Network
    Kelli McGrane is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to This means that if you click on a product link, I may receive compensation. This compensation comes at no additional cost to you, and as always I only recommend products I trust!

    Follow Me on Instagram