Prep Time: 1 Hour

Cook Time: 30 Minutes

Total Time: 1 Hour 30 Minutes


A lightened up, healthy sweet potato casserole. Great for a Thanksgiving side dish and delicious even as a dessert with some whip cream on top!

Author: Monique of

Recipe type: Side Dish, Thanksgiving

Serves: 9 servings


For the potatoes:

  • 1 1/2 pound sweet potatoes
  • 2 1/2 tablespoons pure maple syrup
  • 1/4 cup unsweetened almond milk
  • 1 tablespoon vanilla extract
  • 1 egg
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch of ginger


  • 2 tablespoons whole wheat flour
  • 1/4 cup rolled oats
  • 3 tablespoons brown sugar
  • 1/4 cup chopped pecans
  • 1/4 teaspoon cinnamon
  • 1 tablespoon melted butter


1. Preheat oven to 400 degrees F. Spray a 9×9 inch pan or a 1 1/2 quart oven safe baking dish with nonstick cooking spray; set aside.

2. Wash sweet potatoes and use a fork to poke holes in sweet potatoes; about 45 pokes per potato used.  Place potatoes on a baking sheet lined with foil and roast for 40-50 minutes or until fork tender. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.

3. Cut open potatoes and discard the skin. Place potatoes in a large bowl and add in maple syrup, almond milk, vanilla, egg, salt and spices. Use an electric mixer to beat until smooth. Pour into prepared baking pan.

4. To make the topping: Whisk together flour, oats, brown sugar, pecans and cinnamon. Use a fork to stir in the melted butter. Sprinkle all over the top of the 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.


Feel free to roast the sweet potatoes a day ahead of time. You can also boil them if it’s easier.

TO MAKE VEGAN: Use 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.

Nutrition Information

Serving size: 1/9th of recipe Calories: 178 Fat: 4.4g Carbohydrates: 32.3g Sugar: 8.1g Fiber: 3.7g Protein: 2.7g

Recipe by Ambitious Kitchen at