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Healthy Sweet Potato Casserole

Healthy sweet potato casserole combines creamy mashed sweet potatoes with a crisp pecan-oat topping. It bakes until golden, with the center reaching 160°F.
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Prep Time 20 minutes
Cook Time 50 minutes
resting 15 minutes
Total Time 1 hour 25 minutes
Servings: 8 servings
Course: Side Dish
Cuisine: American
Calories: 475
Ingredients Equipment Method Notes

Ingredients
  

For the casserole
  • 1 tsp canola oil for greasing the baking dish
  • 8 cups water
  • 3 lb sweet potatoes peeled and cut into 1-inch cubes
  • 0.5 cup plain nonfat Greek yogurt
  • 0.33 cup milk 2%
  • 0.25 cup pure maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 0.5 tsp kosher salt
  • 2 eggs large
For the pecan-oat topping
  • 0.75 cup pecans chopped
  • 0.5 cup old-fashioned rolled oats
  • 0.25 cup whole-wheat flour
  • 2 tbsp brown sugar packed
  • 3 tbsp unsalted butter cold and cut into small pieces

Equipment

  • 1 9x13-inch baking dish

Method
 

Prepare the casserole
  1. Heat the oven to 350°F.
  2. Lightly grease a 9x13-inch baking dish with the canola oil.
  3. Bring the water to a boil in a 6-quart pot.
  4. Add the sweet potatoes and simmer for 15-20 minutes, until easily pierced with a fork.
  5. Drain the sweet potatoes well and transfer them to a large bowl.
  6. Let the sweet potatoes stand for 5 minutes.
  7. Mash the sweet potatoes until mostly smooth.
  8. Stir in the Greek yogurt, milk, maple syrup, vanilla, cinnamon, and salt.
  9. Beat in the eggs.
Make the topping
  1. Combine the pecans, oats, flour, and brown sugar in a medium bowl.
  2. Rub in the butter with your fingers until the mixture forms coarse crumbs.
Assemble and bake
  1. Spread the sweet potato mixture evenly in the prepared baking dish.
  2. Sprinkle the topping over it.
  3. Bake for 25-30 minutes, until the topping is golden and the center reaches 160°F on an instant-read thermometer.
  4. Let the casserole rest for 10 minutes before serving.

Notes

Drain the sweet potatoes well so the casserole stays thick and creamy. Refrigerate leftovers for up to 4 days; freeze for up to 2 months. For a dairy-free version, use unsweetened dairy-free yogurt and milk and plant-based butter.