1. Can I make this casserole in advance?

Yes! You can prepare the entire casserole up to 2 days in advance. Simply assemble the dish, cover it, and refrigerate. When you’re ready to serve, bake it directly from the fridge, adding a few extra minutes to the baking time if needed.

2. Can I use canned sweet potatoes for this recipe?

While fresh roasted sweet potatoes give the best flavor and texture, you can use canned sweet potatoes in a pinch. Just be sure to drain and rinse them well before mashing. You may also want to reduce the amount of maple syrup since canned sweet potatoes are often sweeter than fresh ones.

3. Is this casserole gluten-free?

Yes, with a few simple swaps. Use gluten-free oats and substitute the whole wheat flour in the topping with a gluten-free flour blend or oat flour. It will bake up just as delicious!

Healthy Sweet Potato Casserole with Pecan Streusel: A Comforting and Wholesome Dish

Description

This Healthy Sweet Potato Casserole with Pecan Streusel is a delightful, comforting dish perfect for any season. With a creamy, naturally sweet base made from roasted sweet potatoes, and topped with a crunchy, nutty pecan streusel, this casserole offers both flavor and nutrition. It’s a lighter take on a classic dish, ideal for the holidays or a nutritious weeknight dinner.

Ingredients

Scale

3 pounds sweet potatoes (about 3 large or 5 medium)
2 ½ tablespoons pure maple syrup
½ cup unsweetened almond milk (or milk of choice)
1 tablespoon vanilla extract
1 egg (optional for vegan version)
1 teaspoon cinnamon
¼ teaspoon nutmeg
Pinch of allspice
¼ teaspoon salt
¼ cup whole wheat pastry flour (or regular flour, or gluten-free oat flour)
⅓ cup rolled oats (gluten-free if needed)
⅓ cup packed brown sugar (or coconut sugar)
½ cup coarsely chopped pecans
3 tablespoons melted butter (or substitute with vegan butter or coconut oil)

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Instructions

Preheat the oven to 400°F. Wash and pierce the sweet potatoes with a fork, then place them on a foil-lined baking sheet. Roast for 45-60 minutes, or until tender.
Reduce the oven temperature to 350°F and spray an 8×8-inch baking dish with non-stick spray.
Once the sweet potatoes are roasted and slightly cooled, peel the skins and place the flesh in a large mixing bowl. Add maple syrup, almond milk, vanilla, egg (optional), cinnamon, nutmeg, allspice, and salt. Mash and blend until smooth and creamy.
In a small bowl, mix the whole wheat pastry flour, oats, brown sugar, and chopped pecans. Stir in melted butter (or vegan alternative) and mix until the streusel is crumbly.
Pour the sweet potato filling into the prepared baking dish. Top with the pecan streusel. Bake for 25-30 minutes, or until the topping is golden and crispy. Let it cool for 5-10 minutes before serving.

Notes

You can make this casserole in advance. Prepare it up to 2 days ahead, refrigerate, and bake when ready to serve.
For a vegan version, omit the egg and use a plant-based butter substitute for the topping.
To make it gluten-free, swap the flour with gluten-free oat flour or a suitable blend and use certified gluten-free oats.
If using canned sweet potatoes, reduce the maple syrup, as they are typically sweeter than roasted fresh sweet potatoes.

Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Category: Side Dish
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 280
Sugar: 15g
Sodium: 180mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 6g
Protein: 4g
Cholesterol: 25mg