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Mashed sweet potato topped with a pecan crumble in a white casserole dish.
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5 from 21 votes

Healthy Sweet Potato Casserole

This healthy sweet potato casserole is lightened-up, sugar-free version of the classic recipe! It's gluten-free, paleo and Whole30 compliant as well.
Prep Time: 1 hr
Cook Time: 30 mins
Total Time: 1 hr 30 mins
Course: Main Course
Cuisine: American
Keyword: healthy sweet potato casserole, Sweet Potato Casserole, Sweet potato casserole recipe
Servings: 8 servings
Calories: 298kcal
Author: Lisa Bryan


Sweet Potatoes

  • 3 large sweet potatoes (about 3 pounds)
  • 1/4 cup milk dairy-free milk works as well
  • 1/4 cup butter or ghee, melted
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon salt
  • 1/4 teaspoon pepper


  • 3/4 cup pecans roughly chopped
  • 1/4 cup pepitas roughly chopped
  • 4 Dates pitted and diced
  • 1/4 cup almond flour
  • 2 tablespoon butter or ghee


  • Bring a large pot of water to boil on high heat.
  • Peel the sweet potatoes with a hand peeler.
  • Dice the potatoes into chunks and place them into the pot. Cook the potatoes for 20-30 minutes, or until the potatoes are fork tender.
  • Drain the potatoes over a colander, and place the potatoes in a large mixing bowl and mash them with a hand masher or electric beater.
  • Pour the milk, butter, vanilla extract, cinnamon, nutmeg, salt and pepper into the mixture and continue mixing until creamy.
  • Preheat your oven to 375 degrees Fahrenheit.
  • Make the crumble topping. Roughly chop the dates, pecans, and pepitas, and transfer them to a mixing bowl. Add the almond flour and butter, then mix thoroughly with your hands until combined.
  • Spread the sweet potato into an even layer in a 9 x 13-inch baking dish. Then sprinkle the crumble mixture on top.
  • Bake for 25-30 minutes, or until the top is golden brown.


  • To create a more creamier sweet potato layer, use a food processor, hand mixer, or stand mixer to blend.
  • To make it dairy-free , you can swap butter for ghee as well as use any type of nut milk.


Calories: 298kcal | Carbohydrates: 31g | Protein: 5g | Fat: 18g | Saturated Fat: 7g | Cholesterol: 24mg | Sodium: 440mg | Potassium: 517mg | Fiber: 6g | Sugar: 9g | Vitamin A: 18366IU | Vitamin C: 3mg | Calcium: 66mg | Iron: 1mg