Healthy Sweet Potato Casserole with Pecan Oat Streusel Recipe

Introduction

This healthy sweet potato casserole is a comforting side dish with a naturally sweet, creamy base and a crunchy pecan oat streusel topping. Perfect for cozy family dinners or holiday gatherings, it combines wholesome ingredients for a delicious treat everyone will enjoy.

Ingredients

• 3 pounds sweet potatoes (about 3 large or 5 medium)
• 2 ½ tablespoons pure maple syrup
• ½ cup (120g) unsweetened almond milk (or milk of choice)
• 1 tablespoon vanilla extract
• 1 egg (optional, omit for vegan)
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• Pinch of allspice
• ¼ teaspoon salt
• ¼ cup (28g) whole wheat pastry flour or regular flour (use gluten free oat flour for GF)
• ⅓ cup (32g) rolled oats (gluten free if desired)
• ⅓ cup (71g) packed brown sugar or coconut sugar
• ½ cup (56g) coarsely chopped pecans
• 3 tablespoons melted butter (or vegan butter or coconut oil)

Instructions

1. Step 1: Preheat the oven to 400 degrees F (200 degrees C).
2. Step 2: Wash the sweet potatoes and pierce each with a fork 4 to 5 times. Place them on a foil-lined baking sheet and roast for 45 minutes to 1 hour until very tender. Let cool for 5-10 minutes, then reduce oven temperature to 350 degrees F (175 degrees C).
3. Step 3: Spray an 8×8 inch pan, a 9-inch pie pan, or a 1½ to 2 quart baking dish with nonstick cooking spray and set aside.
4. Step 4: Cut open the cooled sweet potatoes and scoop out the flesh into a large bowl. Add maple syrup, almond milk, vanilla extract, egg (if using), cinnamon, nutmeg, allspice, and salt. Beat with an electric mixer until smooth, adding a little more almond milk if you want it creamier. Pour the mixture into the prepared pan and smooth the surface.
5. Step 5: For the topping, whisk together the flour, oats, brown sugar, and pecans in a bowl. Stir in the melted butter with a fork until crumbly. Sprinkle this mixture evenly over the sweet potato layer.
6. Step 6: Bake for 25-30 minutes until the topping is golden brown. Remove from the oven and let cool for 5-10 minutes before serving.

Tips & Variations

• For a vegan version, omit the egg and use coconut oil or vegan butter instead of regular butter.
• To make it gluten free, substitute the flour with gluten free oat flour and confirm oats are certified gluten free.
• Add a pinch of ground ginger or cloves for extra warmth and depth of flavor.
• Use pecan halves on top for extra crunch and a decorative touch.

Storage

Store leftovers covered in the refrigerator for up to 4 days. Reheat individual portions in the microwave or warm the entire dish in a 350 degrees F oven until heated through, about 15 minutes. This casserole also freezes well; cover tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this casserole ahead of time?

Yes, you can assemble the casserole a day in advance. Cover and refrigerate it without baking, then add the topping and bake just before serving.

What can I use if I don’t have pecans?

You can substitute walnuts or almonds in the streusel topping or leave out nuts altogether if you prefer a nut-free version.

Healthy Sweet Potato Casserole with Pecan Oat Streusel Recipe

Print Recipe

★★★★★

4.6 from 71 reviews

This Healthy Sweet Potato Casserole with Pecan Oat Streusel is a nutritious and delicious twist on a classic dish, featuring perfectly roasted sweet potatoes blended with warm spices and pure maple syrup. Topped with a crunchy pecan oat streusel, this casserole strikes the perfect balance between sweet and savory, making it an ideal side dish for holiday meals or comforting dinners.

• Author: Daniel
• Prep Time: 15 minutes
• Cook Time: 1 hour 30 minutes
• Total Time: 1 hour 45 minutes
• Yield: 8 servings 1x
• Category: Side Dish
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

For the potatoes:

• 3 pounds sweet potatoes (about 3 large or 5 medium sweet potatoes)
• 2 ½ tablespoons pure maple syrup
• ½ cup (120g) unsweetened almond milk (or milk of choice)
• 1 tablespoon vanilla extract
• 1 egg (or can leave out if vegan)
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• pinch of allspice
• ¼ teaspoon salt

For the topping:

• ¼ cup (28g) whole wheat pastry flour or regular flour (if GF, use gluten free oat flour)
• ⅓ cup (32g) rolled oats (gluten free if desired)
• ⅓ cup (71g) packed brown sugar (or coconut sugar)
• ½ cup (56g) coarsely chopped pecans
• 3 tablespoons melted butter (or sub vegan butter or coconut oil)

Instructions

1. Preheat the oven: Preheat your oven to 400 degrees F to prepare for roasting the sweet potatoes.
2. Roast the sweet potatoes: Wash the sweet potatoes and pierce each one 4-5 times with a fork to allow steam to escape. Place them on a foil-lined baking sheet and roast for 45 minutes to 1 hour, or until they are very fork tender. Let cool for 5-10 minutes before handling. Then reduce the oven heat to 350 degrees F.
3. Prepare the baking dish: Lightly spray an 8×8 inch pan, 9 inch pie pan, or a 1 ½ to 2 quart oven-safe baking dish with nonstick cooking spray and set it aside.
4. Make the sweet potato mixture: Carefully cut open the sweet potatoes and scoop out the flesh, discarding the skins. Place the flesh in a large bowl and add maple syrup, almond milk, vanilla extract, egg, cinnamon, nutmeg, allspice, and salt. Use an electric mixer to beat the mixture until smooth and creamy, adding a splash more almond milk if needed. Pour this mixture into the prepared baking dish and smooth the top evenly.
5. Prepare the topping: In a separate bowl, whisk together the flour, rolled oats, brown sugar, and pecans. Stir in the melted butter using a fork until the mixture forms a crumbly streusel topping. Evenly sprinkle this topping over the sweet potato mixture in the baking dish.
6. Bake the casserole: Bake in the preheated 350 degrees F oven for 25-30 minutes or until the streusel topping is lightly golden brown. Remove from the oven and allow it to cool for 5-10 minutes before serving.

Notes

• You can make this dish vegan by omitting the egg and substituting vegan butter or coconut oil for the butter in the topping.
• Use gluten-free oat flour and oats if you need a gluten-free version.
• Adjust the sweetness by modifying the amount of maple syrup and brown sugar to your preference.
• This casserole is great for holiday meals but can also be enjoyed as a nutrient-packed side any time of year.
• Leftovers can be refrigerated for up to 3 days and reheated gently in the oven or microwave.

Keywords: sweet potato casserole, pecan streusel, healthy sweet potato recipe, gluten free side dish, holiday casserole, vegan optional sweet potato dish