FREE 5-Ingredient Recipe EBook

• Why You Need My Healthy Sweet Potato Casserole Recipe
• Ingredients & Substitutions
• How To Make Sweet Potato Casserole With Pecans
• My Recipe Tips
• Make Ahead Instructions
• Serving Ideas
• Healthy Sweet Potato Casserole (With Pecans) Recipe card
• Gratitude Moment
• Recipe Reviews

To say I love this healthy sweet potato casserole is an understatement. While I enjoy the mashed cauliflower I’ve made for years, nothing hits the spot at your holiday table quite like sweet potatoes. And it was about time I create a healthier version of this dish. Instead of sugary toppings like marshmallows or adding refined sugar, I make my sweet potato casserole with pecans and my zero sugar maple syrup (or regular works, too). The sweet, creamy base, warm fall spices, and buttery, crunchy topping still give it all the classic flavors you love. Make this recipe with me for your next holiday meal!

Why You Need My Healthy Sweet Potato Casserole Recipe

• Natural ingredients, with no refined sugar – Many sweet potato casserole recipes are loaded with brown sugar and white flour, but mine doesn’t have any. You’d never know with how rich and sweet it tastes!
• Perfect texture – You’ll love the creamy sweet potato filling with crunchy, buttery nuts on top. It’s the ultimate combo for holiday comfort food.
• Easy to make – Most of the time is hands-off while you roast the potatoes, and you can totally make it ahead.
• Holiday favorite – My healthy sweet potato casserole with pecan topping is a must-have for your holiday meal! And your friends and family won’t know it’s healthier.

Ingredients & Substitutions

Here I explain the best ingredients for my easy sweet potato casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

Sweet Potatoes:

• Sweet Potatoes – I use classic ones, but you can try other varieties like purple, Japanese, or garnet sweet potatoes. I also have a low carb sweet potato casserole if you need it.
• Almond Milk – Keeps the casserole fairly light, but still creamy. You can use store-bought or my homemade almond milk . For a richer flavor, substitute dairy milk or half and half.
• Unsalted Butter – I love this grass-fed brand , but make it with butter flavored coconut oil when my dairy-free friends come over.
• Vanilla Extract – I like this brand .
• Fall Spices – This sweet potato casserole has a mild cinnamon and nutmeg flavor. If you prefer a stronger flavor, double both the spices.
• Sea Salt & Black Pepper

Pecan Topping:

• Pecans – I always grab some extras to make pecan pie bars for dessert, too! If you need this casserole nut-free, you can swap them out with shelled pumpkin seeds (pepitas). Or if you want to mix things up, replace half of the pecans with rolled oats for extra texture.
• Wholesome Yum Blanched Almond Flour – This binds the topping and makes it gluten-free. You can substitute an additional 1/4 cup of pecans chopped to a fine powder, like I do for my cherry crisp topping.
• Maple Syrup – If you use my natural Wholesome Yum Sugar Free Maple Syrup , this healthy sweet potato casserole will have only 8 grams of sugar! But you can use regular maple syrup as well.
• Butter – Or butter flavored coconut oil again (see above).

How To Make Sweet Potato Casserole With Pecans

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Bake the sweet potatoes. Poke a few holes in them using a fork or knife, and place them on a lined baking sheet ( I have these in every size and love them!). Roast, flipping carefully with tongs about halfway through, until fork tender.
2. Make the pecan crumble topping. In a medium bowl, stir together the chopped pecans, almond flour, maple syrup, and melted butter. The butter might solidify by the time you need to sprinkle it on top, which is totally fine!

1. Mash the potatoes. Scoop the flesh into a large bowl, then mash with a potato masher or hand mixer , until smooth.
2. Add the almond milk, melted butter, vanilla, cinnamon, nutmeg, salt, and pepper. Mix again until smooth. Adjust seasonings to your taste if needed.

1. Assemble the casserole. Transfer the sweet potato mixture to a medium baking dish (I use the larger one in this set for the perfect size ) and smooth the top with a spatula. Sprinkle the pecan mixture on top. (I left the edges uncovered to make it look prettier, but you can totally cover the whole thing!)

1. Bake until golden. Pop your healthy sweet potato casserole in the oven and bake until the topping is golden brown.

My Recipe Tips

• You can boil the potatoes instead of roasting them if you like. I prefer roasting because the flavor is better and its less work because I don’t have to peel them.
• Bake the potatoes until they are extra soft. A knife or fork should go in with no resistance, and the skin should come off easily. If they are firmer, your mash won’t be smooth.
• A hand mixer makes for a smoother mash. To prevent splattering, I usually still mash with a fork a little first and start the mixer at low speed before increasing. I have and love this hand mixer because it has varying speeds and a case to hold the attachments!
• Adjust consistency to your liking. I make this sweet potato casserole thicker than my standalone mashed sweet potatoes , because a firmer texture keeps the topping more intact when serving. But you can thin out with more almond milk if you like!
• Topping not browning enough? You can turn up the oven temperature to 450 degrees F for a few minutes. Keep a close eye on the dish to avoid over-browning.

Make Ahead Instructions

I almost always make this healthy sweet potato casserole ahead, because it tastes as good as fresh! And let’s be real, there are so many other Thanksgiving recipes that need attention the day-of.

After topping your sweet potato casserole with pecans, cover with plastic wrap and store in the fridge for up to 3 days. Then, just pop it in the oven when you’re ready. (It will take 20-25 minutes, compared to 10-15 minutes if the potatoes are still warm.)

Serving Ideas

I’ve got so many classic dishes you can serve with this sweet potato casserole recipe! Here are some ideas:

• Turkey – If you’re adding this to your Thanksgiving table, my roasted turkey (pictured above with my sugar-free cranberry sauce ) is the classic choice. My personal fave is spatchcock turkey though, or you can make turkey in a bag or Crock Pot turkey breast for a more hands-off approach.
• Other Mains – For other holidays, try my prime rib roast or lobster tails for something fancy, or whole air fryer chicken or sirloin tip roast for more cost-effective options.
• Sides & Apps – Start your meal with a Thanksgiving charcuterie board or cheese ball . I also recommend serving your healthy sweet potato casserole alongside other classic sides, like my creamed spinach and smashed brussels sprouts .
• Salads – For a festive holiday vibe, whip up my Thanksgiving salad or Christmas salad . My pomegranate salad and fall salad also make colorful, seasonal options.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Sweet potatoes:

• 3 lb Sweet potatoes ▢
• 1/4 cup Unsweetened almond milk ▢
• 1/4 cup Unsalted butter (or coconut oil for dairy-free) ▢
• 1 tsp Vanilla extract ▢
• 1/2 tsp Cinnamon ▢
• 1/4 tsp Nutmeg ▢
• 1 1/4 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢

Topping:

• 1 cup Pecans (coarsely chopped) ▢
• 1/4 cup Wholesome Yum Blanched Almond Flour ▢
• 3 tbsp Maple syrup (I use my natural sugar-free maple syrup ) ▢
• 2 tbsp Unsalted butter (melted) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Place the potatoes onto a lined baking sheet and poke holes all over with a fork or knife (about 4-5 spots per potato is enough).
2. Bake sweet potatoes in the oven for 45-55 minutes for medium sweet potatoes, or 50-60 minutes for large sweet potatoes, flipping carefully with tongs about halfway through, until very soft. Poke with a fork or knife to check.
3. Meanwhile, make the topping. In a medium bowl, stir together the chopped pecans, almond flour, maple syrup, and melted butter. Set aside.
4. When the potatoes are done, turn down the oven to 375 degrees F (191 degrees C). Let the potatoes cool enough to handle.
5. Cut the potatoes open and scoop out the flesh into an extra large bowl. Mash with a potato masher or large fork, scraping the sides of the bowl as needed. For a faster, smoother mash, use a hand mixer .
6. Add the almond milk, melted butter, vanilla, cinnamon, nutmeg, salt, and pepper. Mix (or blend with your hand mixer) until smooth. Adjust salt and pepper to taste if needed.
7. Transfer the sweet potato mixture to a medium baking dish (the larger one in this set has the perfect size ) and smooth the top with a spatula. Sprinkle the pecan mixture on top.
8. Bake the healthy sweet potato casserole for 10-15 minutes , until the topping is golden brown.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to help you the perfect smooth consistency and golden brown topping! I also have make ahead instructions .
• Store: Keep the casserole covered in the fridge for up to 2-3 days, or transfer to airtight containers for up to 3-5 days. Leftovers are great for adding to my turkey casserole , too!
• Reheat: Warm in the oven at 350 degrees F for 10-20 minutes, or just microwave individual portions.
• Freeze: Wrap tightly and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Sweet Potato Casserole

Gratitude Moment

I had a fun time cooking a Thanksgiving meal last month to photograph my holiday recipes, including this one… in September, lol! Ah, the life of a food blogger to get you the recipes you need just in time.

It actually turned out to be wonderful, because we had our new local friends over and got to have a “Friendsgiving” meal together. This is one of my favorite holidays because finding things to be grateful for makes me happier overall. So, having an “extra” time to celebrate this — and with new friends! — was really special, even if it has to be in September. I hope you get to enjoy this sweet potato casserole on actual Thanksgiving.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Sweet Potato Casserole (With Pecans)

My healthy sweet potato casserole with pecans is naturally sweetened using maple syrup & fall spices. An easy recipe for your holiday table!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sweet-potato-casserole/

Ingredients

Sweet potatoes:

• 3 lb Sweet potatoes
• 1/4 cup Unsweetened almond milk
• 1/4 cup Unsalted butter (or coconut oil for dairy-free)
• 1 tsp Vanilla extract
• 1/2 tsp Cinnamon
• 1/4 tsp Nutmeg
• 1 1/4 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)

Topping:

• 1 cup Pecans (coarsely chopped)
• 1/4 cup Wholesome Yum Blanched Almond Flour
• 3 tbsp Maple syrup (I use my natural sugar-free maple syrup )
• 2 tbsp Unsalted butter (melted)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Place the potatoes onto a lined baking sheet and poke holes all over with a fork or knife (about 4-5 spots per potato is enough).
2. Bake sweet potatoes in the oven for 45-55 minutes for medium sweet potatoes, or 50-60 minutes for large sweet potatoes, flipping carefully with tongs about halfway through, until very soft. Poke with a fork or knife to check.
3. Meanwhile, make the topping. In a medium bowl, stir together the chopped pecans, almond flour, maple syrup, and melted butter. Set aside.
4. When the potatoes are done, turn down the oven to 375 degrees F (191 degrees C). Let the potatoes cool enough to handle.
5. Cut the potatoes open and scoop out the flesh into an extra large bowl. Mash with a potato masher or large fork, scraping the sides of the bowl as needed. For a faster, smoother mash, use a hand mixer .
6. Add the almond milk, melted butter, vanilla, cinnamon, nutmeg, salt, and pepper. Mix (or blend with your hand mixer) until smooth. Adjust salt and pepper to taste if needed.
7. Transfer the sweet potato mixture to a medium baking dish (the larger one in this set has the perfect size ) and smooth the top with a spatula. Sprinkle the pecan mixture on top.
8. Bake the healthy sweet potato casserole for 10-15 minutes , until the topping is golden brown.

Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to help you the perfect smooth consistency and golden brown topping! I also have make ahead instructions .
• Store: Keep the casserole covered in the fridge for up to 2-3 days, or transfer to airtight containers for up to 3-5 days. Leftovers are great for adding to my turkey casserole , too!
• Reheat: Warm in the oven at 350 degrees F for 10-20 minutes, or just microwave individual portions.
• Freeze: Wrap tightly and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)