Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole

MenoLabs Recipes | Fri, Nov 13, 2020

This is a healthy and delicious version of a holiday favorite. 


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For the Sweet Potato Filling

  • 3 lbs. of sweet potato (3 medium-sized sweet potatoes)
  • 2 tbsp. maple syrup 
  • ¼  tsp sea salt
  • ½  tsp cinnamon
  • ¼  tsp nutmeg
  • 1 tsp vanilla extract

For the Oat Pecan Crumble

  • ¾  cup  pecans
  • ¾  cup rolled oats, ½  cup blended into oat flour
  • 3 tbsp. maple syrup 
  • ½  tsp cinnamon
  • ½  tsp sea salt
  • 2 tbsp. melted vegan butter or coconut oil


  1. Preheat the oven to 400 degrees F. 
  2. Cut each sweet potato in half lengthwise and place cut-side down on a baking tray.
  3. Bake for 35-45 minutes or until tender. 
  4. Let them cool for 6-7 minutes on the tray then remove the skins. The skins should peel off very easily.
  5. While the sweet potatoes are baking, prepare the oat pecan topping. Blend 1/2 cup of the oats into fine oat flour using a food processor. Add the rest of the topping ingredients and pulse to combine into a crumbly mixture.
  6. Transfer the peeled, cooked sweet potato to a baking dish and mash with a potato masher. Stir in the rest of the filling ingredients. Alternatively, for extra creamy filling, add the cooked sweet potato to a large mixing bowl and mix with an immersion blender or hand-held electric mixer, blending in the rest of the filling ingredients.
  7. Spread the sweet potato filling in an 8×8 inch baking dish or a 1.5-2 qt. oven-safe casserole dish.
  8. Sprinkle the oat pecan topping evenly over the top.
  9. Bake for 20-25 minutes until golden brown. 
  10. Let cool for 5-10 minutes before serving.

(Recipe adapted from Running On Real Food)

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