Healthy Sweet Potato Casserole

Creamy and flavorful sweet potato filling, a crunchy oat and pecan topping sweetened with coconut sugar, and finished with a layer of melty marshmallows.  No one will ever guess that this sweet potato casserole is healthy!

This sweet potato casserole is made with a secret ingredient in the filling that makes it extra special and keeps it light, and the crunchy topping is made with gluten free oats, fresh pecans, and sweetened with coconut sugar.

If you want to round out your Thanksgiving table with some healthy comfort foods be sure to try my mashed cauliflower, my cauliflower rice stuffing, and my “cheesy” broccoli casserole! If you’re looking for other tasty casseroles, try my taco casserole or this pizza casserole!

Let’s Make a Healthy Sweet Potato Casserole!

Okay the really fun and different thing about this recipe is in the filling.  I use an apple mixed in with my sweet potato.  Why?  It adds some natural sweetness and a depth of flavor, but just subtly!  You wont be able to tell the difference in texture I promise.  But it really adds a little something to the flavor profile! I recommend a sweet apple like red delicious, but you can use any type you want!

Besides that all the filling has is some spices and dairy free milk – and of course sweet potato!  Super creamy yet super healthy.

I have made this recipe by mashing the sweet potatoes, and that does work, but if you can get your hands on one I highly recommend using an electric mixer.  It makes it a lot smoother and a lot creamier because there wont be any lumps.

For the topping, I recommend toasting the oats on their own first.  This helps them get extra crispy.  Then it is super easy to throw together as you will see.

You can nix the marshmallows if you want a vegan/refined sugar free option, but if you are adding them in, you have two options.  I like to bake my casserole without them first, and then bake with them on top.  Again, I think it helps make it extra crispy.  BUT if you are on a time crunch, just add the marshmallows the first go around, it will still be great.

In addition to the listed ingredients, you will need:

  • an electric mixer
  • a potato peeler
  • a crockpot
  • a 9×13 baking dish

I hope you are able to serve this for loved ones and create happy memories around it! 🙂 

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healthy sweet potato casserole

Healthy Sweet Potato Casserole

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  • Author: Megan
  • Total Time: about 4 hours
  • Yield: 4+ servings 1x
  • Diet: Gluten Free


Gluten Free, Vegan, Refined Sugar Free Options

Creamy and flavorful sweet potato filling, a crunchy oat and pecan topping sweetened with coconut sugar, and finished with a layer of melty marshmallows.  No one will ever guess that this sweet potato casserole is healthy!




  • 5 medium sweet potatoes
  • 1 medium sweet apple (I used red delicious)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp vanilla extract
  • 1/2 cup non-dairy milk


  • 1 cup gluten free rolled oats (I used Bob’s Red Mill)
  • 1/2 cup almond flour
  • 3/4 cup pecans, chopped
  • 1 tsp cinnamon
  • 2 tbsp maple syrup
  • 3 tbsp coconut oil
  • Optional: mini marshmallows



  1. Peel and chop your sweet potatoes and apples into small pieces, put in your crockpot and cook at high for 3 hours.
  2. Transfer to a bowl (leave liquid in crockpot) and using an electric mixer, start mixing.  Slowly incorporate the milk and spices until it is creamy and flavorful throughout.
  3. Transfer to a 9×13 baking dish.


  1. Spread your oats out in a thin layer on a cookie sheet and broil for about 5 minutes to get them crispy.  Then combine in a bowl with the rest of the topping ingredients (minus marshmallows) and stir until evenly coated with coconut oil/maple syrup and everything is damp.


  1. Sprinkle the topping evenly over the filling, and then bake for 20 minutes so the topping is warm and a little crispy.
  2. Add the marshmallows and cook about 25-30 more minutes until golden brown and melty*


When choosing an apple, it doesn’t have to be a red delicious type, just choose a variety that is more on the sweet side.  The purpose of the apple is to add natural sweetness to the dish without added sugar!

*You can put the marshmallows on when you first put the topping on and bake once to save time, I just think doing it separately helps it get extra crispy!

Nix the marshmallows for a refined sugar free option and/or buy vegan marshmallows for a vegan option

Ensure oats are gluten free for a gluten free option.

Check out my Amazon shop to see all of the ingredients and brands that I use and recommend.

  • Prep Time: 20 minutes
  • Cook Time: 3 hours and 30 minutes
  • Category: side dish
  • Method: Crock Pot
  • Cuisine: American


  • Serving Size: about 1 cup

If you try this recipe, please leave a comment below letting me know what you think! IF you remake on Instagram dont forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!


healthy sweet potato casserole

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