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Healthy Sweet Potato Casserole with Maple Pecans

Indulge in this comforting and healthy sweet potato casserole featuring a creamy filling and a crunchy maple pecan topping. A nutritious twist on a classic!
Print Recipe
Prep Time 20 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 35 minutes
Servings: 6
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 3 pounds sweet potatoes about 4 medium
  • 4 tablespoons unsalted butter melted
  • 1/2 cup milk of choice
  • 1/4 cup maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon fine salt
  • 3 tablespoons unsalted butter softened
  • 1/4 cup coconut sugar or dark brown sugar packed
  • 3/4 cup pecan halves or pieces finely chopped
  • 2 teaspoons fresh rosemary leaves finely snipped (optional)
  • 1/2 teaspoon ground cinnamon
  • 1 pinch fine salt

Equipment

  • Baking sheet
  • Parchment paper
  • 9-inch square baker (or similar 2-quart dish)
  • Large mixing bowl
  • Hand mixer or potato masher
  • Medium bowl

Method
 

Preheat & Prep Baker
  1. Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper. Lightly grease your 9-inch square baker (or similar 2-quart dish) with butter or cooking spray.
Bake Sweet Potatoes Whole
  1. Thoroughly prick each sweet potato about 5 times with a fork. Place the whole sweet potatoes directly on the prepared baking sheet. Bake for 45 minutes to 1 hour and 15 minutes, or until they yield easily to gentle pressure.
Cool & Scoop
  1. Once tender, remove the sweet potatoes from the oven and let them cool for about 10-15 minutes. Reduce the oven temperature to 350°F (175°C). Slice each cooled sweet potato in half lengthwise. Scoop the soft flesh into a large mixing bowl, discarding the skins.
Mash the Filling
  1. Add the melted butter, milk of choice, ¼ cup maple syrup, vanilla extract, nutmeg, and ½ teaspoon salt to the bowl with the sweet potato flesh. Whip the ingredients together with a hand mixer on low-medium speed, or a potato masher, until smooth and creamy. Avoid over-mixing. Taste and adjust seasoning if needed. Spread this mixture evenly into your prepared baking dish.
Prepare the Maple Pecan Topping
  1. In a separate medium bowl, combine the 3 tablespoons of softened butter, coconut sugar (or brown sugar), finely chopped pecans, optional rosemary, cinnamon, and a pinch of salt. Stir until the mixture is well combined and forms a crumbly paste.
Assemble & Bake
  1. Evenly dollop small spoonfuls of the pecan topping all over the surface of the sweet potato filling. Bake in the preheated 350°F (175°C) oven for 30 minutes, or until the pecans are golden brown and fragrant, and the edges are bubbling.
Rest & Serve
  1. Let the casserole rest for 5-10 minutes after removing it from the oven before serving warm.

Notes

This healthy sweet potato casserole offers a nutritious take on a classic side dish. Sweet potatoes are rich in Vitamin A and fiber, and this recipe uses natural sweeteners and controlled fats. For best results, ensure sweet potatoes are fully baked and tender before mashing, and avoid overmixing the filling to maintain a creamy, non-gummy texture. The maple pecan topping adds a delightful crunch and flavor contrast.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.