Healthy Sweet Potato Casserole
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Love sweet potatoes but not the typical overly-sweet marshmallow dish? This healthy sweet potato casserole gets a bright, sunny lift from fresh orange zest and juice - a lighter, naturally sweet twist on the classic Thanksgiving favorite.
Serve alongside my pellet grill ribeye roast recipe, my winter kale salad with pomegranate, and my whole wheat apple cake with caramel sauce for the perfect Thanksgiving menu.
Recipe at a Glance: Healthy Sweet Potato Casserole
⏱️ Prep Time: 30 minutes
🔥 Bake Time: 20 minutes
⏲️ Total Time: 50 minutes
🍽️ Servings: 6
👍 Difficulty: Easy
🛒 Key Ingredients: Sweet potatoes, carrots, orange, pecans
🍽️ Serving Tip: This casserole is easily reheated, so you can make it ahead if needed!
🍎 Pair it With: Try it with my Traeger Smoked Turkey, my Wild Rice Fruit Salad, and my Cranberry Wild Rice bread. All of these recipes are perfect for holiday gatherings!
🏋 Nutrition Facts: Only 258 calories with a generous serving size! 43 grams of carbs (with 8 grams of fiber!), 4 grams of protein, and 9 grams of fat.
SUMMARIZE & SAVE THIS CONTENT ON
This recipe is the perfect alternative to the classic marshmallow-topped holiday casserole. My version is based on a classic sweet potato casserole recipe in the cookbook Just Like Grandma Used to Make by Lois Wyse.
My mother gave me the above cookbook last year when she was cleaning out some of her old books. It has been so fun to explore these recipes. I love how simple recipes used to be written–no long list of expensive ingredients or tons of steps. The simplicity of this recipe was perfect for what I was looking to create.
The simple ingredients in this recipe create a comforting casserole that is also nutritious. I made a few tweaks to the original recipe to better emphasize the bright, natural flavors and keep this dish light and flavorful.
This gluten-free sweet potato casserole is not completely fat free or sugar free, but it is very light on both. For a dairy-free Thanksgiving side dish option, try my cast iron whole wheat cornbread.
Why You’ll Love this Recipe
This cozy, bright, and lightened-up sweet potato & carrot casserole gives you all the nostalgic Thanksgiving flavor without the heavy fat and sugar overload.
The mashed sweet potatoes and carrots stay creamy and satisfying, while the orange zest and juice bring a refreshing lift that balances the richness of your holiday table.
Key Ingredients
Here are some of the key ingredients for this carrot & sweet potato casserole. Please visit the recipe card for a complete list of ingredients:
Sweet Potatoes – Choose small to medium sweet potatoes with smooth, firm skin. Long, slender ones tend to be sweeter and caramelize beautifully, while large round ones often hold more water and can taste less sweet.
Carrots – Carrots bring a lovely, natural sweetness that plays off the earthy flavor of the sweet potatoes. They also add a little texture that makes each bite delightful.
Bonus: their bright orange color gives the casserole a fresh, cheerful pop that makes it as pretty as it is tasty! For another delicious side dish featuring carrots, try my smoked carrots with hot honey.
Orange – This recipe includes the juice and zest of one orange which is perfect for accentuating the natural sweetness of the root vegetables. It adds a bright, fresh flavor to this casserole, enhancing the natural flavors of the vegetables.
Pecans – A crunchy, fiber-rich topping that adds contrast to the creamy filling. Pecans are also filled with fiber and healthy fats!
Swaps & Substitutions
- For a dairy-free casserole, swap butter for coconut oil and half-and-half for full-fat coconut milk.
- Walnuts can replace pecans for an earthier crunch.
- To remove refined sugar, use coconut sugar, date sugar, or maple syrup.
- For sugar-free, choose a brown sugar substitute like Swerve.
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How to Make Healthy Sweet Potato Casserole
1. Boil Potatoes & Carrots.
Add your peeled & chopped sweet potatoes and carrots to a stock pot of water. Bring to a boil and boil for 20-25 minutes until fork tender.
Drain the potatoes and carrots, then add them back into the pot.
2. Add Other Ingredients to Pot.
Into the pot of drained potatoes and carrots, zest a medium orange, then slice it and juice it into the pot. Add the butter, half & half, brown sugar, pumpkin pie spice, and salt to taste.
3. Mash.
Use a hand masher to mash everything together. The texture will be like thick mashed potatoes. Taste and add more butter, brown sugar, or spices as desired.
4. Bake.
Spray an 8×8″ casserole dish with nonstick spray. Spread the potato mixture into the baking dish and then top with pecans.
Bake at 350° Fahrenheit for 20-25 minutes until set and hot through the center.
Expert Notes
- For a sweeter and richer casserole, up the butter & brown sugar to 1/4 cup each.
- For even more crunch, use 2/3 cup pecans.
- Substitute the carrots for more sweet potatoes if desired.
- Cover with foil and throw in the oven to warm up for 20-30 minutes with whatever you’re baking.
Healthy Sweet Potato Casserole FAQs
Yes, sweet potatoes are very nutritious. Here are some of the major nutrients they are packed with:
•Vitamins A, C, B5 & B6
•Minerals like potassium, manganese, copper, and iron
•Tons of soluble & insoluble fiber. Fiber protects against many diseases.
•Complex carbohydrates
•Low in fat
Whether or not something is “healthy” is a matter of opinion and dietary preference. Generally speaking, traditional sweet potato casserole recipes would fall in the realm of “comfort food” due to the amount of added fat and sugar. Most people looking for a “healthy” version are looking to limit those things.
That’s where your ingredients make a big difference! This recipe for sweet potato casserole is loaded with natural, fiber rich veggies and filled with healthy complex carbohydrates. The amount of butter, cream, and sugar are limited to a very small amount, and when divided across all servings have minimal impact on the macronutrients of the dish.
This healthy sweet potato casserole is a great way to get more veggies on your plate at those heavy holiday meals!
This recipe only uses a very small amount of dark brown sugar, but if you want to avoid refined sugar all together, you can use:
•Coconut Sugar
•Date Sugar
•Sugar-Free Brown Sugar Substitutes, such as Truvia or Swerve.
•Maple Syrup (use the same amount as you would for granulated sugar)
All of these options will lightly sweeten your casserole without using brown sugar.
Other Festive Recipes
Include this healthy sweet potato casserole at your next gathering! If you try this recipe, please leave a comment and review - it helps others find this lighter, citrusy twist on a classic Thanksgiving favorite.
📖 Recipe
Healthy Sweet Potato Casserole
Equipment
- vegetable peeler or paring knife
- Sharp Knife
Ingredients
- 2 pounds sweet potatoes about 2 large- peeled & chopped into chunks
- 1 pound carrots about 4 large- peeled & chopped into chunks
- 1 orange medium-for the zest & juice
- 2 tablespoon butter
- 2 tablespoon half & half
- 1 tablespoon dark brown sugar
- 1 teaspoon pumpkin pie spice
- salt to taste
- 1/3 cup pecans chopped
Instructions
- Preheat oven to 350°F. Prepare sweet potatoes & carrots by peeling and chopping into roughly 2-in chunks.
- Fill a stock pot with water and add the potatoes and carrots. Bring to a boil. Boil for 20-25 minutes until the potatoes and carrots are fork tender.
- Drain the potatoes & carrots. Add them back to the pot.
- Zest the orange into the pot of potatoes & carrots. Slice the orange and squeeze in the juice. Then add the butter, half & half, dark brown sugar, pumpkin pie spice, and salt to taste.
- Use a potato masher to mash everything together. Once smooth, spread into a greased 8×8" casserole dish. Top the casserole with the chopped pecans.
- Bake at 350°F for 20-25 minutes until hot throughout and the middle is set.
This tasty casserole is a nutrient-packed, healthy side dish with so much less sugar than the original! We love this one and make it all the time around the holidays. 🙂