This sweet potato casserole tastes great with every bite of creamy sweet potato and crunchy pecan oat crumble. You would never know it was a much healthier version of the traditional and you won’t feel sluggish after eating it! Perfect for your Thanksgiving menu.
How to make a healthy sweet potato casserole
Sweet potato casserole is one of my favorite Thanksgiving days. Sweet potato casserole is usually filled with sugar and butter, which makes it a really heavy dish – even richer as a dessert!
Sweet potatoes are naturally sweet and if you add too much sugar and fat it will be difficult to taste their natural flavors. I love serving whole foods to my kids without loads of additives so they can learn to enjoy the true flavors of foods.
This sweet potato casserole recipe is lightly sweetened with maple syrup and brings out a delicious taste from the sweet potatoes.
This recipe is really easy to whip – literally whip.
Boil your sweet potatoes. See below for my recommendation on how best to cook sweet potatoes. Once cooked and cooled slightly, remove the pods and place the inside in a bowl along with the maple syrup, milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Beat this mixture with a hand mixer to even out any lumps. You will then pour the mixture into an 8 by 8 inch baking dish. Next, you’re going to crumble the oats. Mix the flour, oats, brown sugar and pecans together. Use a cookie cutter, Danish pastry whisk, or fork to blend the melted butter until the mixture comes together. Sprinkle the toppings over your sweet potatoes, then bake. The top should be golden brown in color and wonderfully crispy. That’s it!
Are yams and sweet potatoes the same thing?
Sweet potatoes and yams are both root vegetables – but they are definitely not the same thing. The orange vegetable we most commonly buy in the store is actually a sweet potato, but it is known as a yam. It’s getting confusing! Today the US Department of Agriculture requires that labels with the term “yam” be accompanied by the term “sweet potato”.
Yams are actually very starchy, more potato-like, and usually not very sweet. Yams are grown all over the world, but 95% of most yams are grown in West Africa.
There are hundreds of varieties of sweet potato – some are white and mild to deep red and super sweet. Over half of the U.S. sweet potato supply comes from North Carolina.
What’s the best way to cook sweet potatoes?
If you want to keep your hands off the hassle of cooking a sweet potato, the Instant Pot is definitely the best method. It’s incredibly easy, and it gives you the creamiest sweet potato of your life! That’s how it’s done:
Rinse and scrub your sweet potatoes and set them up on the metal wire steam rack that came with your instant pot. Put a cup of water on the bottom of the instant pot and close the lid. Set the pressure cooker to cook under pressure for 15 minutes for medium sized candies or 19 minutes for large candy. Allow the pressure to naturally decrease for at least ten minutes. (You can lower it naturally if you want … but if you are in a hurry to eat, you can turn the valve after ten minutes.)
That’s all there is to it! Basically, with no effort, you have perfectly cooked sweet potatoes: smooth, creamy, and sweet.
This sweet potato casserole recipe is my new favorite Thanksgiving side dish because I know I can eat it and still feel good afterwards while enjoying the amazing flavors!
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5 medium Sweet potatoes2 1/2 tablespoon Maple syrup, pure1/2 Cup milk1 tablespoon Vanilla extract1 large egg1 TL cinnamon1/4 TL nutmeg1/4 TL Salt-
1/3 Cup oatmeal1/4 Cup Flour1/3 Cup Brown sugar1/2 Cup Pecans, chopped3 tablespoon melted butter
Scrub the outside of your sweet potatoes and cook them until soft. I recommend cooking in the Instant Pot. See how here.
Preheat your oven to 400 ° F. Prepare an 8×8 baking pan by spraying it with cooking spray.
Once your sweet potatoes are cooked and cooled slightly, scoop the orange into a large mixing bowl. Add the maple syrup, milk, vanilla, egg, cinnamon, nutmeg and salt.
Mix with a hand mixer until there are no more lumps. Use a spatula to pour the sweet potato mixture evenly into the baking pan.
Mix the flour, oats, brown sugar, and pecans in a medium bowl. Use a cookie cutter, Danish pastry whisk, or fork to blend the melted butter until the mixture comes together.
Sprinkle the topping over your sweet potatoes. Bake for 25-30 minutes or until the top is golden brown in color and wonderfully crispy. Enjoy!