Healthier Sweet Potato Casserole

The holidays are quickly approaching! And we are beginning to share our pediatric dietitians’ favorite nutritious and delicious holiday recipes with you. Our first recipe this holiday season is a healthier sweet potato casserole. We reduced the sugar from the classic dish by substituting the marshmallow with a streusel topping and we promise your family will enjoy the natural sweetness of the creamy sweet potatoes.

This recipe makes a wonderful “make ahead” dish to reduce the time spent in the kitchen on the actual holiday. Prepare both the sweet potato mixture and the topping ahead of time, cover and place the dish in the refrigerator. Once you are ready to bake the healthier sweet potato casserole, preheat the oven and bake as directed!


Sweet potatoes:

  • 3 large sweet potatoes

  • 1/2 cup milk

  • 1 egg

  • 1 teaspoon cinnamon

  • 1/4 teaspoon nutmeg

  • 1/4 teaspoon salt

Streusel Topping:

  • 1/3 cup whole grain oats

  • 1/4 cup whole wheat flour

  • 1/4 cup packed brown sugar

  • 1/2 cup chopped walnuts or pecans

  • 3 tablespoons melted butter


  1. Preheat the oven to 400 degrees F.

To make the sweet potatoes:

  1. Wash sweet potatoes and use a fork to poke holes 4-5 times per sweet potato. Bake sweet potatoes on a foil-lined sheet with foil for 45 minutes-1 hour (or until very tender).

  2. Allow potatoes to cool for 5-10 minutes and lower the oven temperature to 350 degrees F.

  3. Grease a 8x8 inch safe baking dish and set aside.

  4. Cut open sweet potatoes and discard the skin. Place the flesh of your sweet potatoes in a large bowl, adding in milk, egg, cinnamon, nutmeg, and salt. Beat until smooth and pour the mixture evenly into the prepared baking pan.

To make the streusel topping:

  1. Whisk together oats, flour, brown sugar, and chopped nuts. Stir in butter until a crumb forms. Sprinkle the crumb over the top of the sweet potato mixture.

  2. Bake for 25-30 minutes or until the top is slightly golden brown.

  3. Remove from the oven and let cool for 5-10 minutes before enjoying!

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