Healthy Sweet Potato Casserole with Pecan Oat Streusel

Healthy Sweet Potato Casserole with Pecan Oat Streusel is a nutritious and delicious dish perfect for holiday gatherings or as a comforting side for any meal. This easy-to-make casserole features naturally sweet and creamy roasted sweet potatoes topped with a crunchy, cinnamon-spiced pecan oat streusel. Made with wholesome ingredients like pure maple syrup, almond milk, and whole wheat flour, this recipe offers a healthier alternative to traditional casseroles without sacrificing flavor. Whether you’re looking for a vegan-friendly option or simply want a lighter take on a classic, this sweet potato casserole is sure to impress. Perfect for Thanksgiving, Christmas, or any special occasion, it’s a dish that combines both health and taste in every bite.

Ingredients

For the Potatoes:

• 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

For the Topping:

• 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)

Instructions

1. Roast the Sweet Potatoes: Preheat your oven to 400°F. Wash the sweet potatoes and pierce them with a fork (4-5 pokes per potato). Place them on a foil-lined baking sheet and roast for 45-60 minutes, or until they’re very fork-tender. Let them cool for 5-10 minutes. Reduce the oven temperature to 350°F.
2. Prepare the Baking Dish: Spray an 8×8 inch baking dish (or a 9-inch pie pan or 1.5-2 quart dish) with nonstick cooking spray. Set aside.
3. Mash the Potatoes: Cut the sweet potatoes open and discard the skin. Place the flesh in a large mixing bowl. Add the maple syrup, almond milk, vanilla extract, egg (if using), cinnamon, nutmeg, allspice, and salt. Use an electric mixer to beat until smooth. If you prefer a creamier texture, add a splash more almond milk.
4. Prepare the Topping: In a small bowl, whisk together the flour, oats, brown sugar, and pecans. Stir in the melted butter (or coconut oil) with a fork until a crumbly mixture forms.
5. Assemble and Bake: Pour the sweet potato mixture into the prepared baking dish and smooth the top. Evenly sprinkle the oat-pecan topping over the sweet potatoes. Bake for 25-30 minutes, or until the topping is golden brown. Allow the casserole to cool for 5-10 minutes before serving.

Why You’ll Love This Recipe

• Healthy and Wholesome: This sweet potato casserole is made with natural ingredients like maple syrup, almond milk, and pecans, making it a nutritious alternative to traditional casseroles.
• Vegan-Friendly Option: Simply omit the egg and use a plant-based butter or oil to make this casserole vegan-friendly.
• Perfect for Holidays or Weeknight Dinners: With its perfect balance of sweetness and spices, this dish is an ideal side for holiday meals or a comforting dinner any day of the week.
• Easy to Prepare: Despite its delicious complexity, this recipe is simple and can be made in under 90 minutes.

Tips

• Sweetness Level: You can adjust the sweetness of the casserole by increasing or decreasing the amount of maple syrup or brown sugar.
• Creamier Texture: For an even creamier consistency, add more almond milk or a tablespoon of coconut milk to the sweet potato mixture.
• Topping Variations: Feel free to experiment with different nuts, like walnuts or almonds, or try adding a sprinkle of cinnamon to the topping for extra flavor.

Variations and Substitutions

• For a Nut-Free Version: Skip the pecans in the topping and replace them with sunflower seeds or leave them out entirely.
• Dairy-Free: Use a dairy-free butter substitute (like vegan butter or coconut oil) and ensure your milk is plant-based.
• Extra Spice: Add a pinch of ginger or cloves to the sweet potato mixture for more warmth and depth of flavor.

FAQs

Can I make this casserole ahead of time? Yes, you can prepare the sweet potatoes and topping in advance, then refrigerate until you’re ready to bake. Just bake it the day you plan to serve it.

Can I freeze this casserole? Yes, you can freeze the unbaked casserole for up to 3 months. Just make sure to wrap it tightly in plastic wrap and aluminum foil. Thaw in the fridge overnight before baking.

Can I use regular white potatoes? While sweet potatoes provide a unique flavor, you could use white potatoes in a pinch, though the flavor and texture will be different.

Serving

• Side Dish: Serve this casserole as a side with roasted meats, vegan dishes, or a salad.
• Garnish: Top with extra chopped pecans or a drizzle of maple syrup for extra flair.
• Breakfast: It also makes a great breakfast option when paired with scrambled eggs or tofu.

Suggestions

• For added flavor, top with a dollop of whipped cream or coconut whipped cream for a dessert-like treat.
• This casserole pairs perfectly with a fresh green salad or steamed vegetables to balance out the richness.

This Healthy Sweet Potato Casserole is an amazing dish that’s both nourishing and delicious, making it perfect for your next gathering or cozy meal.