healthier sweet potato casserole

Servings: 8

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Ingredients

For the sweet potato base:

4 cups mashed sweet potatoes (about 4 large sweet potatoes, peeled and roasted or boiled)

1/3 cup unsweetened almond milk (or milk of choice)

2 tbsp maple syrup or honey

1 tsp vanilla extract

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp salt

1 egg, lightly beaten (optional for a firmer texture)

For the pecan-oat topping:

1/2 cup rolled oats

1/3 cup chopped pecans

2 tbsp almond flour (or whole wheat flour)

1 1/2 tbsp maple syrup or coconut sugar

1 1/2 tbsp melted coconut oil or butter

1/2 tsp cinnamon

Instructions

1. Preheat oven to 350°F (175°C). Lightly grease an 8x8-inch baking dish or similar-sized casserole dish.

2. In a large bowl, combine the mashed sweet potatoes, almond milk, maple syrup, vanilla, cinnamon, nutmeg, salt, and egg (if using). Mix until smooth and creamy.

3. Spread the sweet potato mixture evenly into the prepared baking dish.

4. In a separate bowl, mix all topping ingredients together until crumbly.

5. Sprinkle the topping evenly over the sweet potato layer.

6. Bake for 25–30 minutes, or until the topping is golden and the casserole is heated through.

7. Let cool for 5–10 minutes before serving.
   

Why It’s Healthier:

Lower in added sugar and fat than traditional versions

Uses wholesome ingredients like oats and pecans for crunch

Naturally sweetened with maple syrup and sweet potatoes Why You Should Eat More Sweet Potatoes🍠

🍂1. Packed with Vitamins and Antioxidants

Sweet potatoes are a powerhouse of vitamin A (as beta-carotene), which supports eye health, immune function, and skin integrity. Just one medium sweet potato provides more than 300% of your daily vitamin A needs. Their deep orange color is your clue that they’re rich in antioxidants, helping to fight inflammation and protect your cells from damage.

🧡2. Supports Gut Health

Sweet potatoes are an excellent source of fiber, particularly soluble fiber, which helps feed beneficial gut bacteria and support a healthy digestive system. The fiber also slows digestion, which can improve satiety and help regulate blood sugar levels — a big win during the holiday dessert season.

🍁3. Naturally Supports Blood Sugar Control

Despite their sweetness, sweet potatoes have a low-to-moderate glycemic index, especially when baked or boiled with the skin on. The fiber and antioxidants in sweet potatoes can help improve insulin sensitivity and prevent sharp blood sugar spikes.

🍂4. Heart-Healthy Nutrients

Sweet potatoes are rich in potassium and magnesium, two minerals essential for maintaining healthy blood pressure. Potassium helps balance sodium levels in the body, which is especially important when navigating salt-heavy holiday meals.

🧡5. Versatile and Easy to Add to Any Meal

From breakfast to dinner, sweet potatoes fit seamlessly into any eating pattern. Try them:

• Mashed with cinnamon for a cozy side dish

• Roasted into salads or grain bowls

• Sliced and air-fried as a healthy fry alternative

• Blended into smoothies or oatmeal for natural sweetness

🍁6. Supports Brain and Immune Health

The combination of antioxidants, vitamins A and C, and polyphenols in sweet potatoes supports brain function and a resilient immune system — especially beneficial during cold and flu season.

🍂7. Seasonal, Affordable, and Sustainable

Sweet potatoes are in season during the fall and winter, making them a budget-friendly and sustainable choice. Buying them locally when available supports your community’s farmers and ensures you’re getting the freshest flavor.

Bottom Line

Sweet potatoes are more than just a holiday side — they’re a year-round superfood. Bursting with color, flavor, and nutrients, they’re an easy way to brighten your plate and nourish your body this fall.

Yours in health,

The Crystal Coast Wellness and Performance Family