Sunday, April 14, 2024

Healthy Sweet Potato Casserole Recipe

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The sweet potato casserole is loved (by some) as a classic holiday recipe. If I’m being honest I’m more of a baked sweet potato kind of thing, but since some of our extended family prefer the marshmallow type, I decided to whip up a healthy version.

Homemade sweet potato casserole

In order for the sweet potato to be part of the sweet potato casserole, you need cooked sweet potatoes. If I’m making the casserole dish for a crowd, I like to roast them ahead of time so that I don’t have much to do on a busy cooking day.

You can absolutely boil them if you prefer, but I like the deeper flavor of the roast.

Most sweet potato casserole recipes contain sugar mixed with sweet potatoes. I do not follow this advice! Sweet potatoes are already sweet enough, so there’s no need to add even more sugar! Some recipes also add eggs and milk, but since they don’t really change the flavor or texture and are allergens for some, I leave them out.

Important note: If you add the sweet potato to the pan ahead of time, be sure to reheat it before adding the garnish.

Marshmallow or not Marshmallow?

Sweet potato casseroles are usually topped with something sweet like marshmallow or strudel. I do make my own marshmallows, and I have found that if I reduce the amount of gelatin in the recipe, I can make a marshmallow filling. (Mom Hack: The ‘marshmallow’ filling also makes a great icing on the cake. coconut flour cakes for children’s birthdays!)

Another option is to make a Swiss meringue with egg whites and honey. I heat it and whip it in a double boiler until it is thick and soft. If you really feel like it, you can even put the finished meringue in a pastry bag and put some pretty patterns on the sweet potatoes. Finally, grill the casserole dish for a few minutes before serving to brown the meringue a little.

Important note: Since the pan is only in the oven for a few minutes, it is important to make sure the sweet potatoes are already piping hot.

If you prefer the sweet potato casseroles topped with streusel, you can try combining the nut and oat filling from this casserole with the garnish of my berry cobbler recipe.


Sweet potato casserole recipe

A healthy version of the sweet potato casserole with an optional honey and egg white ‘marshmallow’ filling.

Total time 1 hour 30 minutes


Marshmallow garnish (optional)


  • In a 425 ° F oven, bake the sweet potatoes for about 40 to 50 minutes or until tender.

  • Cool slightly.

  • Remove the peels and mash them with butter or coconut oil, salt, cinnamon and vanilla.

  • Distribute evenly in a 9×13 baking dish.

For the “Marshmallow” filling (optional)

  • In a double boiler or small saucepan with water and a glass bowl on top, whip the egg whites with a hand mixer until frothy.

  • Add the honey to the egg whites and place the double boiler on the stove, turning the heat to medium.

  • Using a hand mixer or whisk, whisk the egg white and honey mixture while heating until thick and fluffy.

  • Spread the filling over the sweet potatoes and put in the oven and broil for a minute or two to brown.


You can make the sweet potato a part of this recipe ahead of time and reheat it in the oven while you make the filling.


Portion: 1Chopped off | Calories: 345kcal | Carbohydrates: 70.2g | Protein: 4.9g | Fat: 6g | Saturated fat: 3.7g | Cholesterol: 15mg | Sodium: 224mg | Fiber: 6.7g | Sugar: 24.2g

Every time I have made this sweet potato casserole for my family and friends it has been a huge success. It’s still quite high in starch, so it shouldn’t be eaten every day, but it’s definitely a healthier alternative to the traditional version!

How does your family cook sweet potatoes? Are you a butter and salt purist or a marshmallow junkie? Share below!

Sweet potato casserole recipe - real food and gluten free


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