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The Best Healthier Sweet Potato Casserole with Candied Pecans

healthier sweet potato casserole with candied pecans - featured image
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A lighter, healthier version of the classic sweet potato casserole with a crunchy candied pecan topping. Made with Greek yogurt, maple syrup, and less sugar, this dish is perfect for holiday tables or cozy weeknight dinners.

Ingredients

Scale
  • 3 pounds sweet potatoes (about 4–5 medium), peeled and cubed
  • 1/4 cup unsalted butter, softened
  • 1/3 cup plain Greek yogurt (full fat or 2%)
  • 1/4 cup maple syrup (pure)
  • 2 tablespoons brown sugar (light or dark)
  • 2 large eggs, room temperature
  • 1 teaspoon vanilla extract (pure)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1 cup pecan halves
  • 2 tablespoons maple syrup (for topping)
  • 1 tablespoon unsalted butter (for topping)
  • 1/4 teaspoon cinnamon (for topping)
  • Pinch of salt (for topping)

Instructions

  1. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with butter or non-stick spray.
  2. Cook the sweet potatoes: Peel and cube sweet potatoes into 1-inch chunks. Place in a large pot, cover with cold water by an inch, add a generous pinch of salt. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes until fork-tender. Drain well and let steam dry for a couple minutes.
  3. Mash the sweet potatoes: Transfer drained sweet potatoes to a large mixing bowl. Add softened butter and mash until mostly smooth (leave a few small chunks if desired). Let cool for about 5 minutes.
  4. Mix in remaining base ingredients: Add Greek yogurt, maple syrup, brown sugar, eggs, vanilla, cinnamon, nutmeg, and salt. Stir until well combined and smooth. Taste and adjust sweetness or spices if desired.
  5. Spread the mixture evenly in the prepared baking dish. Set aside.
  6. Make the candied pecans: In a small skillet over medium heat, melt butter. Add maple syrup, cinnamon, and salt; stir to combine. Add pecan halves and stir constantly for 3-4 minutes until glossy and syrup has thickened slightly. Remove from heat immediately.
  7. Top the casserole: Spoon candied pecans evenly over the sweet potato mixture.
  8. Bake: Place dish in preheated oven and bake for 25-30 minutes, until edges are bubbly and top is lightly golden.
  9. Rest before serving: Let casserole sit for 5-10 minutes after baking to set before serving.

Notes

For a dairy-free version, use coconut oil or vegan butter and full-fat coconut cream instead of Greek yogurt. For an egg-free version, use two flax eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons water, let sit for 10 minutes). To make ahead, assemble casserole without pecan topping up to 2 days in advance, cover and refrigerate; add topping and bake, adding about 10 minutes to baking time. Leftovers keep in an airtight container in the refrigerator for up to 4 days. The casserole can be frozen (without topping) for up to 3 months.

Nutrition

Keywords: sweet potato casserole, healthy sweet potato casserole, candied pecans, healthier holiday side dish, gluten-free sweet potato casserole

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