Healthier Sweet Potato Casserole Recipe

Ingredients

For the Sweet Potato Filling:

  • 4 large sweet potatoes, peeled and cut into chunks

  • 1/4 cup unsalted butter, melted

  • 1/4 cup milk (dairy or non-dairy, like almond milk)

  • 1/4 cup pure maple syrup (or honey)

  • 2 large eggs

  • 1 teaspoon vanilla extract

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground nutmeg

  • 1/4 teaspoon salt

For the Nutty Topping:

  • 1/2 cup chopped pecans or walnuts

  • 1/4 cup old-fashioned oats

  • 1/4 cup almond flour (or regular flour)

  • 2 tablespoons unsalted butter, melted

  • 2 tablespoons maple syrup (or brown sugar)

  • 1/2 teaspoon ground cinnamon

Instructions

  1. Preheat the Oven: Set your oven to 350°F (175°C) and grease a 9x13-inch baking dish.

  2. Cook the Sweet Potatoes: Place the sweet potato chunks in a large pot, cover with water, and bring to a boil. Cook until the potatoes are very tender, about 15-20 minutes. Drain and let them cool slightly.

  3. Mash the Sweet Potatoes: In a large mixing bowl, mash the sweet potatoes with a potato masher or fork until smooth.

  4. Prepare the Filling: Add the melted butter, milk, maple syrup, eggs, vanilla extract, cinnamon, nutmeg, and salt to the mashed sweet potatoes. Mix well until fully combined and creamy.

  5. Make the Topping: In a separate bowl, mix together the chopped pecans, oats, almond flour, melted butter, maple syrup, and cinnamon. Stir until the mixture forms a crumbly texture.

  6. Assemble the Casserole: Pour the sweet potato filling into the prepared baking dish and spread it evenly. Sprinkle the nutty topping evenly over the sweet potatoes.

  7. Bake: Place the casserole in the preheated oven and bake for 25-30 minutes, until the top is golden brown and the filling is set.

  8. Serve Warm: Let the casserole cool for a few minutes before serving.

Tips:

  • For added flavor, sprinkle a pinch of sea salt on top before baking.

  • If you prefer a sweeter dish, increase the maple syrup in the filling by an extra tablespoon.

  • This dish can be made ahead of time! Prepare the filling and topping separately, then assemble and bake on Thanksgiving day.

Why It’s Good for Eye Health:

Sweet potatoes are rich in beta-carotene, which your body converts to vitamin A — a crucial nutrient for maintaining healthy vision. The pecans and oats add a satisfying crunch and are packed with omega-3s and antioxidants.

Enjoy this twist on a Thanksgiving classic, knowing that it’s not only delicious but also nourishing for your eyes and overall health!

Baking dish with sweet potato casserole topped with pecans, oats, and sliced almonds, surrounded by small pumpkins and autumn leaves.