What makes this sweet potato casserole healthy?
Traditional sweet potato casserole starts with butter, milk and a decent amount of brown sugar. Obviously, not diet or dairy free friendly.
Personally, I think that sweet potatoes are already sweet enough, and I often add a nice pinch of salt when making mashed sweet potatoes because I think it brings the sweet potatoes and cinnamon to life.
To make the healthy, while still making it indulgent, I kept the marshmallows and pecans on top and I added just enough brown sugar to give you a taste. I think it’s a perfect match for savory Thanksgiving turkey and its creamy side dishes.
Here’s what you’ll need to make this recipe
You honestly don’t even need measuring cups or spoons. Just taste as you go. I have made this casserole several times without even measuring, but if you’re unsure, measure away.
How to make healthy sweet potato casserole with marshmallows and pecans
Steam your sweet potatoes. Peel and cube them before tossing them into a large saucepan. Fill your pot with a generous amount of water, but don’t bother covering the sweet potatoes.
You really don’t all the extra water and it will take much longer for it to come to a boil if you overfill. When they’re fork tender, drain them (I just use the lid to keep them in the pot, but you can use a colander if you want).
Season and mash. Use an electric mixer to beat your sweet potato, brown sugar, cinnamon and salt. You can use a potato masher if you like, but since you need to really whip the egg in the next step, you might as well only dirty one thing.
Add the egg. Scramble you egg in a small bowl or measuring cup until it’s smooth. Then pour it into the sweet potatoes while you beating them.
This helps prevent you from getting scrambled eggs. Beat the mixture for a full minute on medium speed to get the eggs nice and fluffy.
Top if with the fun stuff. Transfer the mixture to your favorite baking dish. Sprinkle with a little bit of sugar and cinnamon, and then top with pecans and marshmallows.
You can add as little or as much as you’d like, but keep in mind these aren’t the healthiest ingredients. You still want to be able to see your sweet potatoes underneath.
Bake the casserole in a 400˚F oven for 10 – 15 minutes. Just long enough to let the sweet potatoes set and the marshmallows to get nice and toasty. Remove it from the oven and let it cool for at least 10 minutes before serving.
Can you make this sweet potato casserole ahead of time?
You can easily make this dish ahead of time. I recommend getting it in the baking dish with toppings, and storing it in the refrigerator until you’re ready to bake it. Remove it from the fridge for about an hour before you bake.
Want to make this recipe gluten free or vegan?
- To make this gluten free, use a friendly version of marshmallows (or leave them off).
- To make this vegan, swap the marshmallows, and substitute 1 tablespoon ground flaxseed + 2 tablespoons water for the egg.
More dairy free holiday recipes
- Dairy free green bean casserole
- Vegan scalloped potatoes
- Dairy free pumpkin pie
- Pineapple stuffing
- Homemade stuffing recipe
- Chestnut stuffing
More sweet potato recipes you’ll love
- sweet potato & cauliflower soup
- sweet potato lentil chili
- roasted sweet potato pasta
- spicy sweet potato wedges
- 3 large sweet potatoes, peeled and cubed
- 1 tablespoon brown sugar
- 1/4 – 1/2 teaspoon cinnamon
- Pinch of coarse salt
- 1 egg
- 1/3 cup toasted pecan pieces
- 1/3 cup mini marshmallows
- Cinnamon and brown sugar for sprinkling
- Preheat oven to 400˚F.
- Place cubed sweet potatoes in a large saucepan and fill halfway with water.
- Cover pot and bring water to a boil. Cook until sweet potatoes are fork tender, about 10 minutes.
- Drain potatoes and return to pot. Add brown sugar, cinnamon and salt.
- Use an electric mixer to mash the sweet potatoes until smooth.
- In a small bowl or cup, beat the egg thoroughly. While continuing to beat the sweet potatoes, slowly pour in the egg. Continue to beat for 1 minute, or until the sweet potato mixture is light and fluffy.
- Transfer to a baking dish and lightly sprinkle with brown sugar and cinnamon. Top with pecan pieces and marshmallows.
- Bake for 10 – 15 minutes or until marshmallows are toasted and eggs have fully set. Remove from oven and allow casserole to cool for about 10 minutes before serving.
- Serving Size:
- Calories: 120
- Sugar: 7.9 g
- Sodium: 347.4 mg
- Fat: 4.2 g
- Saturated Fat: 0.6 g
- Carbohydrates: 19.2 g
- Fiber: 2 g
- Protein: 2.2 g
- Cholesterol: 23.3 mg
Published: November 5, 2018. Updated: October 17, 2023.
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