Best Sweet Potato Casserole Without Sugar

Healthy Sweet Potato Casserole

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!

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 Notes

As 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?


  • You forgot to put amount of milk used

  • In step 5, it says to add milk, however the ingredient list does not list milk or how much to add.


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