Best Sweet Potato Casserole Without Sugar
Healthy Sweet Potato CasseroleThis healthy sweet potato casserole is the perfect Thanksgiving side dish! It’s sweetened only with crushed pineapple and omits butter, marshmallows, and some of the other less healthy additives. It’s dairy-free, gluten-free, vegetarian, and of course—Mediterranean diet approved!
It's Thanksgiving Already!
I am always surprised when Thanksgiving pops up every year! Looking at a calendar, there’s plenty of time between Halloween and Thanksgiving. But in the life of my family, it feels a bit like I’ve blinked and it’s almost here! I am so looking forward to all the delicious fall flavors, and even more so—spending time with loved ones (even if it’s just my immediate family this year!) This Healthy Sweet Potato Casserole ranks up there as one of the things I look forward to most at Thanksgiving. The dish is sweet without any refined sugar (thanks to the pineapple), smooth and rich, and full of those fall flavors that we just love. It smells amazing when baking as well, on account of the cinnamon, nutmeg, and vanilla.
I usually find myself making this dish at least a few times between Halloween and Christmas. My family loves to eat it for breakfast during the week (it's perfect alongside some savory eggs.) One cozy scoop for an excellent morning. Since it’s free of butter and refined sugar, it’s perfect any time of day! Since it’s also dairy-free, gluten-free, and vegetarian, everybody at your holiday table (or breakfast table!) can enjoy a plate.
You will be happy to note that this dish is super easy to make. Since cooking sweet potatoes takes a while, it’s not a quick recipe. But much of the time is hands-off (like boiling the potatoes and cooking the casserole). The blender helps with the parts in the middle. Top the dish with the pecans, and it’s ready for the oven.
Make This Casserole Ahead of Time
This dish can be made ahead of time since it holds up well in the fridge. If you make it a day ahead, simply undercook it just slightly (then cool, cover tightly with saran wrap, and pop in the fridge). On the day off, put it back in the oven at 250 degrees F to get it nice and bubbly. If the pecans start to brown too much, cover the casserole with aluminum foil.
Another make-ahead option is to boil and peel the potatoes the day before. Then assemble and bake on the day off the party. Now you are freed up to make these delicious brussel sprouts or this kale pomegranate salad.
Recipe NotesAs written, this recipe contains no refined sugar. It’s delicious just as written! However, if you’d like a bit more sweetness, you can drizzle pure maple syrup or honey on top of the casserole as you add on the pecans. Now, tell us! What will you be eating for Thanksgiving this year?
Best Sweet Potato Casserole Without Sugar
This healthy sweet potato casserole is the perfect Thanksgiving side dish! It’s sweetened only with crushed pineapple and omits butter, marshmallows, and some of the other less healthy additives. It’s dairy-free, gluten-free, vegetarian, and of course—Mediterranean diet approved!
- 6 medium sweet potatoes (about 3.5 pounds)
- 1 can (20-ounce) crushed pineapple (in 100% pineapple juice)
- 2 large eggs
- 1 tsp vanilla extract
- 1 teaspoon ground cinnamon
- 3/4 teaspoon ground nutmeg
- ¼ tsp salt (to taste)
- 1 cup finely chopped pecans
- Preheat the oven to 350 degrees F. Spray a 9-inch by 13-inch baking dish with olive oil cooking spray.
- Cook the sweet potatoes. Bring a large pot of water to boil. Add in the sweet potatoes, cover, and cook until they are very tender. This should take between 20 and 25 minutes. (You may need to reduce the heat occasionally to make sure that the water doesn’t boil over). You can alternatively bake them or microwave them.
- Remove the potatoes from heat, drain in a colander, and let them cool until you can handle them. Peel off the skins.
- In a blender, dump the whole can of pineapple and blend until it is smooth.
- In a large bowl, add the sweet potatoes (skins removed), pineapple, egg, milk, vanilla, cinnamon, nutmeg, and salt. Using an electric mixer, whip until they are smooth.
- Spread the sweet potato mix into the baking dish. Top with the pecans (and optional maple syrup, see notes.)
- Bake 50 minutes or until the dish is hot and beginning to brown around the edges.