Healthy Sweet Potato Casserole with Pecan Oat Streusel

Name: Healthy Sweet Potato Casserole with Pecan Oat Streusel
Prep time: 1 h
Cook time: 30 min
Total time: 1 h 30 min
Yield: 8 servings
Ingredients: For the potatoes:; 3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes); 2 ½ tablespoons pure maple syrup; ½ cup unsweetened almond milk (or milk of choice); 1 tablespoon vanilla extract; 1 egg (or can leave out if vegan); 1 teaspoon cinnamon; ¼ teaspoon nutmeg; pinch of allspice; ¼ teaspoon salt; For the topping:; ¼ cup whole wheat pastry flour or regular flour (if GF, use gluten free oat flour); ⅓ cup rolled oats (gluten free if desired); ⅓ cup packed brown sugar (or coconut sugar); ½ cup coarsely chopped pecans; 3 tablespoons melted butter (or sub vegan butter or coconut oil)

User Reviews

5.0

207 reviews

Excellent

Prep Time
1 hr
Cook Time
mins
Total Time
1 hr 30 mins
Servings
8 servings
Calories
212 kcal
Course
Side Dish, Main Course
Cuisine
American, Vegan

Healthy Sweet Potato Casserole with Pecan Oat Streusel

Stella Guerrero

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Absolutely delicious, healthy sweet potato casserole with a crunchy pecan oatmeal streusel topping. This lightened up version of traditional sweet potato casserole will be your new favorite side dish for Thanksgiving! Easily made vegan and gluten free too!

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Ingredients

Servings

For the potatoes:
3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)
2 ½ tablespoons pure maple syrup
½ cup unsweetened almond milk (or milk of choice)
1 tablespoon vanilla extract
1 egg (or can leave out if vegan)
1 teaspoon cinnamon
¼ teaspoon nutmeg
pinch of allspice
¼ teaspoon salt
For the topping:
¼ cup whole wheat pastry flour or regular flour (if GF, use gluten free oat flour)
⅓ cup rolled oats (gluten free if desired)
⅓ cup packed brown sugar (or coconut sugar)
½ cup coarsely chopped pecans
3 tablespoons melted butter (or sub vegan butter or coconut oil)

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Instructions

Preheat oven to 400 degrees F.
Wash sweet potatoes and use a fork to poke holes in sweet potatoes; about 4-5 pokes per potato used. Place sweet potatoes on a baking sheet lined with foil and roast for 45 minutes-1 hour or until very fork tender. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.
Spray a 8x8 inch pan, 9 inch pie pan, or a 1 1/2 quart or 2 quart safe baking dish with nonstick cooking spray; set aside.
Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large bowl and add in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Use an electric mixer to beat until smooth, adding a splash more almond milk if you want them to be creamier. Pour into prepared baking pan and smooth top.
To make the topping: Whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in melted butter until a nice crumb forms. Sprinkle all over the top of the sweet potato mixture.
Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes. Serves 8.

Notes

To make ahead of time: Make everything ahead of time, cover and place in fridge. Once ready, bake as directed.
To make vegan: Use vegan butter or coconut oil instead of butter in the topping. Skip the egg in the potato mixture.
To make gluten free: Use oat flour or an all-purpose gluten free flour instead of whole wheat.
To store: store any leftover healthy sweet potato casserole covered in the baking pan or in separate, airtight containers in the fridge for up to four days. Simply reheat a portion of the casserole in the microwave, or feel free to re-warm the entire baking dish to enjoy a few more servings.

Nutrition Information

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Serving 1serving Calories 212cal (11%) Carbohydrates 34g (11%) Protein 3g (6%) Fat 8.4g (13%) Saturated Fat 2.6g (13%) Fiber 3.3g (13%) Sugar 13.3g (27%)