Delicious & Healthy Sweet Potato Casserole (Lighter Thanksgiving Side)

If you love classic sweet potato casserole but want a lighter version that still delivers creamy comfort, this Healthy Sweet Potato Casserole is exactly what you need. It keeps all the warmth, sweetness, and nostalgia of the traditional dish while using smart, wholesome swaps that make it feel lighter without losing flavor. Whether you’re preparing a holiday spread or simply craving something cozy for a weeknight dinner, this healthier version offers richness, natural sweetness, and a melt-in-your-mouth texture you’ll absolutely adore. Get ready for a guilt-free twist on a timeless favorite!

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Why You’ll Love This Healthy Sweet Potato Casserole

This dish stands out because it offers comforting holiday flavor without the heaviness.

Classic sweet potato casserole taste, but with a healthier twist
Uses yogurt for creaminess and reduced added sugar
Beginner-friendly with simple, clear instructions
Perfect side dish for Thanksgiving, Christmas, or everyday dinners
Easily adjustable sweetness depending on your preference
Light, creamy, and naturally sweet loved by kids and adults alike

Ingredients

To create this delightful Healthy Sweet Potato Casserole, you’ll need just a few simple ingredients. These choices help keep the dish lighter while maximizing flavor. Gather these items to get started:

3 lbs. sweet potatoes, peeled and cut into 3/4-inch cubes
1 cup low-fat vanilla yogurt
1 tsp. cinnamon
A pinch of nutmeg
A pinch of salt
Brown sugar (optional, to taste)
4 large egg whites OR 2 large whole eggs, lightly beaten
3/4 cup chopped pecans
1/2 cup mini marshmallows

Notes & Substitutions

Yogurt: Low-fat vanilla yogurt keeps the casserole creamy and lightly sweet. Greek yogurt works too but may need a bit more sweetener.
Sweetness: Add brown sugar only if needed—sweet potatoes are naturally sweet.
Eggs: Egg whites lighten the dish, while whole eggs create a richer texture.
Topping: Swap marshmallows for a pecan crumble if you want a lighter version or a nutty finish.
Dairy-free option: Use almond or coconut yogurt + skip marshmallows if needed.

Equipment

You won’t need many specialized tools for this recipe. Just a few basic kitchen items will make preparing your Healthy Sweet Potato Casserole a breeze.

Large saucepan
Potato masher or stand mixer
2.5 quart casserole dish
Measuring cups and spoons

Instructions

Creating this Healthy Sweet Potato Casserole is simpler than you might think. Follow these straightforward steps for a delicious and lighter side dish that your family will adore.

1. Preheat Oven: Preheat your oven to 350°F (175°C) and lightly grease a 2.5-quart casserole dish.

2. Cook the Sweet Potatoes: Add the peeled, cubed sweet potatoes to a saucepan. Cover with water and bring to a boil.
Simmer 5–7 minutes until fork-tender.
Drain extremely well to avoid a watery casserole.

3. Mash the Potatoes: Return the potatoes to the empty pot.
Mash until smooth or whip using a stand mixer for an extra-silky texture.

4. Add Flavorings: Mix in:

Low-fat vanilla yogurt
Cinnamon
Nutmeg
Salt

Taste the mixture. If you prefer more sweetness, add brown sugar 1 tablespoon at a time until it fits your preference.

5. Add Eggs: Stir in the egg whites (or whole eggs) until fully incorporated.

6. Transfer & Bake: Spread the mixture evenly into the prepared casserole dish.
Bake 30 minutes.

7. Add Toppings: Remove from oven and sprinkle:

Chopped pecans
Mini marshmallows

Return to oven for 10–15 minutes, or until marshmallows puff and turn golden.

8. Serve Warm: Let cool slightly before serving. Enjoy!

Pro Tips & Troubleshooting

Drain well: Excess water causes a loose, watery casserole.
Mash hot potatoes: They become smoother and fluffier.
Need browner marshmallows? Place the dish on a higher oven rack or broil 20–30 seconds (watch carefully).
Make-ahead: Prepare the base a day ahead and refrigerate; add toppings and bake later.

Serving, Storage & Variations

Serving Suggestions

This casserole pairs perfectly with:

Roast turkey or chicken
Glazed ham
Holiday sides
A cozy fall breakfast

Also delicious with coffee in the morning as a lightly sweet treat.

Storage

Refrigerator: Store leftovers in an airtight container for 3–4 days.
Freezer: Freeze the un-topped sweet potato mixture up to 3 months.
Reheat: Warm in microwave or 300°F oven.

Variations https:

Pecan Crumble: Mix chopped pecans + oats + brown sugar + small amount of butter.
Spiced Version: Add ginger, allspice, or cardamom.
Nut-free: Replace pecans with toasted coconut or skip the topping.
Dairy-free: Use almond/coconut yogurt + omit marshmallows.

Nutrition Information

The USDA provides more information on the nutritional benefits of sweet potatoes, highlighting their excellent source of Vitamin A and dietary fiber.

Nutrition Facts	Per Serving (1/12 of recipe)
Calories	176 calories
Sugar	9.4 g
Sodium	120.1 mg
Fat	5.2 g
Carbohydrates	28.8 g
Fiber Content	4.2 g
Protein Content	4.7 g

FAQ

Can I use plain Greek yogurt?

Yes, you can! Plain Greek yogurt works wonderfully, but you might want to add a bit more brown sugar to balance the extra tang.

Is this recipe dairy-free?

Not as written, but you can substitute a dairy-free yogurt.

Can I prepare it ahead?

Yes—make the base up to 2 days ahead. Add toppings and bake before serving.

Conclusion

This Healthy Sweet Potato Casserole is the perfect blend of comfort and balance—creamy, lightly sweet, and full of warm holiday flavor without feeling heavy. With simple ingredients, healthier swaps, and easy instructions, it’s a side dish you can feel great serving at any gathering. Whether you’re preparing it for a festive holiday table or a cozy family dinner, this lighter casserole always delivers rich, satisfying results.

If you try this recipe, we’d love to hear from you! Leave a comment below and give it a star rating to let others know how it turned out. And if you enjoyed it, share the recipe on Pinterest or Facebook to inspire others.
What topping variation will you try next—pecans, crumble, marshmallows, or something new? Tell us below!