Sweet Potato Casserole

Lightened-up sweet potato casserole recipe full of salty, savory flavors and perfect for prepping ahead of time. |
Lightened-up sweet potato casserole recipe full of salty, savory flavors and perfect for prepping ahead of time. |
prep time 10-15 minutes
cook time 90 minutes
yield 4-6 servings


This lightened-up version of sweet potato casserole shines on a table full of salty and savory. If you're hosting for the holidays, avoid kitchen chaos by prepping the night prior. Just pop it in the oven a few minutes before it's time to dine and enjoy this sweet side dish the way it was meant to be eaten - piping hot!

BY:The Healthy Toast


For the filling:

  • 4 medium sweet potatoes, washed
  • 2 tablespoons pure maple syrup
  • 1/2 cup low-fat milk
  • 1 teaspoon vanilla extract
  • 1 Nellie's Free Range Egg, lightly beaten
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt

For the topping:

  • 1 tablespoon Nellie's Free Range Unsalted Butter, melted
  • 2 tablespoons whole wheat flour
  • 1/4 cup whole rolled oats
  • 3 tablespoons brown sugar
  • 1/4 teaspoon cinnamon
  • 2-3 tablespoons pecans or walnuts, if desired


To make the filling:

  • Cook sweet potatoes either in the oven or microwave. To roast in the oven, preheat to 450F. Bake for 1 hour, or until soft and easily pierced with a fork. To cook in the microwave, prick outside of sweet potatoes with a fork, then microwave on high for 10 minutes or until soft.
  • Preheat oven to 400F (or lower the temperature if oven was already preheated for sweet potatoes) and set out an 8 x 8 inch baking dish.
  • Carefully peel cooked sweet potatoes and place flesh in a stand mixer. Beat on medium-high speed until sweet potatoes start to get fluffy. Add in beaten egg, milk, maple syrup, vanilla extract, cinnamon, and salt. Continue to beat until well combined. Pour mixture into baking pan.

To make the topping:

  • In a small bowl, whisk together melted butter, flour, oats, brown sugar, and cinnamon. Mix in pecans or walnuts, if using. Sprinkle topping over sweet potato mixture.
  • Place pan in preheated oven and bake for 25 minutes.
  • Serve immediately and enjoy!


This casserole can be prepped a day ahead of time and baked just before eating. Store leftovers in fridge for up to 5 days.

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Comments Reviews

VaibhavJune 18, 2020

cool recipe, gonna make this for my dad on Father's day


How special! We hope he loves it as much as we love this recipe.

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