Sweet Potato Casserole

Sweet Potato Casserole


SourceAndrea Caplan, RD, LDN, CDE
Prep time
35 minutes
Cooking time
10 minutes
Total time
45 minutes


This healthier version of the traditional holiday side dish relies on a small amount of maple syrup to enhance the natural sweetness of the potatoes and is finished off with a crunchy topping of pecans and oats.


3 lb
Sweet potatoes (peeled and diced)
1⁄2 c
2% Milk
2 T
Unsalted butter (melted and divided)
1⁄2 t
Vanilla Extract
1⁄2 t
Large egg (beaten)
1 c
Old-fashioned rolled oats
2⁄3 c
Pecans (chopped)
3 T
Almond meal
3 T
Maple syrup (divided)
1 T
Canola Oil


  1. Preheat oven to 375°F.
  2. Add sweet potatoes to a large saucepan and cover with water. Bring to a boil, then reduce heat and simmer for 6 minutes or until sweet potatoes are easily pierced with a fork. Drain the sweet potatoes and return to the saucepan.
  3. Add milk, 1 Tbsp. melted butter, and vanilla to the saucepan with the sweet potatoes. Mash to desired consistency. Stir in salt and egg.
  4. Spray an 11 x 7-inch glass baking dish with non-stick cooking spray. Spread the sweet potato mixture in the dish.
  5. In a small bowl, combine oats, pecans, almond meal, and 2 Tbsp. maple syrup. Add remaining 1 Tbsp. melted butter and canola oil. Toss to coat. Sprinkle oat mixture over sweet potatoes.
  6. Bake for 18 minutes or until top is golden brown. Remove from oven and drizzle with remaining 1 Tbsp. maple syrup.