Best Sweet Potato Casserole Without Sugar
This healthy sweet potato casserole is the perfect Thanksgiving side dish!
It is naturally sweetened only with crushed pineapple, which means there is no refined sugar, no marshmallows, and no butter. The recipe is dairy free, gluten free, vegetarian, and very much Mediterranean diet inspired.
(If you are curious about why so many nutrition experts recommend limiting added sugars, you can read this helpful article.)
It’s Thanksgiving Already!
Every year I am surprised when Thanksgiving sneaks up on me. The calendar shows plenty of time between Halloween and Thanksgiving, yet in real life, it always seems to arrive so quickly. Between family activities, work, and the general busyness of fall, the weeks glide by in an instant.
Once Thanksgiving does arrive, I love everything about it. I love the crisp weather, the cozy atmosphere, the time with loved ones, and the comforting flavors of fall.
This Healthy Sweet Potato Casserole is one of the dishes I look forward to the most. It is sweetened naturally by pineapple, creamy without any dairy, and filled with warm, fragrant spices like cinnamon, nutmeg, and vanilla. As it bakes, the aroma fills the entire house in a way that feels nostalgic and inviting.
I often make this casserole more than once during the holiday season. My family enjoys it for breakfast with some savory eggs, and it is so nourishing that it works beautifully any time of day. Because it is dairy free, gluten free, and vegetarian, it fits seamlessly into almost any gathering or family meal.
How to Make This Easy Sugar Free Sweet Potato Casserole
This recipe is simple to put together, even though sweet potatoes need a little time to cook. Most of the total cooking time involves waiting for the potatoes to soften and then baking the casserole in the oven.
To begin, cook the sweet potatoes until they are soft enough to pierce easily with a fork. You can boil them in a large pot of water, bake them in the oven, or microwave them if you need a quicker option. Once the potatoes are tender, remove the skins. They will slip off easily while the potatoes are still warm.
Place the peeled sweet potatoes in a large bowl and mash them until they are smooth. Blend the crushed pineapple until it becomes a puree, then stir it into the potatoes. Add the eggs, unsweetened oat milk, vanilla extract, cinnamon, nutmeg, and a small pinch of salt.
Use an electric mixer to blend everything together. This step helps the mixture become light, airy, and very smooth. When the texture resembles a thick, creamy batter, transfer it to a baking dish. Sprinkle finely chopped pecans over the top. If you prefer a slightly sweeter casserole, you may drizzle a small amount of maple syrup or honey over the pecans before baking.
Bake the casserole until the top becomes lightly golden and the edges begin to bubble. The center will be warm, silky, and beautifully fragrant. Allow the dish to rest for a few minutes before serving so it can set slightly and hold its shape when scooped.
Make This Casserole Ahead of Time
This casserole works wonderfully as a prepare-ahead dish. If you wish to make it the day before, cook it just until it is almost done. Allow it to cool fully, cover it tightly, and refrigerate it overnight. When you are ready to serve it, warm it slowly in the oven at a low temperature. If the nuts begin to brown too quickly, cover the top with foil to prevent over-toasting.
Another easy option is to cook and peel the sweet potatoes the day before. When it is time to assemble the casserole, the most time-consuming part is already complete.
This approach gives you more freedom to prepare other dishes such as Cranberry Brussel Sprouts or this Kale Salad.
Why Sweet Potatoes Are So Healthy
Sweet potatoes are not only delicious and versatile, they are also packed with nutrients that support your overall wellbeing.
They are an excellent source of beta carotene, which the body converts into vitamin A. This vitamin is essential for maintaining healthy skin, supporting your immune system, and promoting good vision. Sweet potatoes also contain a generous amount of fiber, which helps stabilize blood sugar levels and supports smooth, healthy digestion.
In addition to vitamin A and fiber, sweet potatoes are rich in potassium. This mineral is important for heart health and helps regulate blood pressure. They contain antioxidants as well, which may help protect the body from inflammation and oxidative stress.
In short, sweet potatoes provide a nourishing foundation for a comfort food recipe like this one. They offer natural sweetness, a creamy texture, and a wealth of health benefits all at once.
Recipe Notes
This recipe contains no refined sugar and is naturally sweetened with fruit. It will not be as sugary as traditional marshmallow-topped casseroles, but it is delicious exactly as it is written. If you want a slightly sweeter finish, you can add a drizzle of maple syrup or honey as you sprinkle on the pecans.
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