Healthy Sweet Potato Casserole Recipe | Wellness Mama

December 15, 2020  

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Sweet potato casserole is beloved (by some) as a classic holiday recipe. If I’m being honest, I’m more of a plain baked sweet potato kind of gal, but since some of our extended family prefer the marshmallow-topped type, I decided to concoct a healthy version.

Homemade Sweet Potato Casserole

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

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

Most recipes for sweet potato casserole include sugar mixed into the sweet potatoes. I’m not taking that advice! Sweet potatoes are already plenty sweet enough, so there’s no need for adding 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 make the sweet potato part of the casserole ahead of time, make sure you heat it up prior to putting on the topping.

To Marshmallow or Not to Marshmallow?

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

Another option is to make a Swiss meringue with egg whites and honey. I heat and whisk it over a double boiler until it’s thick and fluffy. If you’re really feeling fancy you can even put the finished meringue in a piping bag and pipe pretty designs on top of the sweet potatoes. As a final step, broil the casserole for a few minutes before serving to brown the meringue just a little.

Important Note: Since the casserole is only in the oven for a couple of minutes, it’s important to make sure that the sweet potatoes are already nice and hot.

If you prefer the streusel-topped sweet potato casseroles, you could try combining the nut and oat topping from this casserole with the topping from my berry cobbler recipe.

Sweet Potato Casserole Recipe

A healthy take on sweet potato casserole with a completely optional honey and egg white “marshmallow” topping.

Course Side
Cuisine Thanksgiving
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 8
Calories 345kcal
Author Katie Wells

“Marshmallow” Topping (optional)

  • 5 egg whites
  • 1/3 cup honey
  • In a 425°F oven, bake the sweet potatoes about 40-50 minutes or until soft.

  • Cool slightly.

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

  • Spread evenly into a 9×13 baking dish.

For the “Marshmallow” Topping (optional)

  • In a double boiler or small pan with water and a glass bowl on top, whip the egg whites with a hand blender until fluffy.

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

  • Using a hand mixer or whisk, whisk the egg white and honey mix as it heats until thick and fluffy.

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

You could make the sweet potato part of this recipe ahead of time and reheat it in the oven while you’re making the topping. 

Serving: 1cup | 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’ve made this sweet potato casserole for family and friends, it’s been a huge hit. This is still pretty high in starch so it shouldn’t be eaten every day, but it is 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

Sweet Potato Casserole Recipe- real food and gluten free

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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