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!
(Are you curious WHY experts recommend consuming less sugar? Read this article.)
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. 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.
How to Make This Easy Sugar-Free Sweet Potato Casserole
Making this sugar-free sweet potato casserole is simple and straightforward!
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.
Start by cooking the sweet potatoes until they’re fork-tender, which can be done by boiling, baking, or microwaving them.
Once cooked, remove the skins and mash the potatoes in a large bowl. Blend the pineapple until smooth and add it to the potatoes along with eggs, unsweetened oat milk, and a blend of vanilla, cinnamon, nutmeg, and a pinch of salt.
Use an electric mixer to whip everything together until smooth and creamy. After spreading the mixture into a baking dish, top with finely chopped pecans for added texture and optional maple syrup or honey if you’d like a little extra sweetness.
Finally, bake the casserole for 50 minutes or until it’s golden and bubbling on the edges, and you’ve got a wholesome, crowd-pleasing dish ready to serve!
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 Cranberry Brussel Sprouts or this Kale Salad.
Why Sweet Potatoes Are So Healthy
Do you wonder if sweet potatoes are good addition to your diet? Let us put your mind at ease! Sweet potatoes are not only delicious, but they’re also packed with essential nutrients and vitamins that support overall health.
Sweet potatoes are an excellent source of vitamin A in the form of beta-carotene. Vitamin A is great for your skin, vision, and immune system.
Also these potatoes are rich in fiber, helping to promote healthy digestion and stabilize blood sugar levels.
They’re also loaded with potassium, which is important for heart health and maintaining healthy blood pressure. So go ahead and make this yummy recipe, knowing you are supporting your taste buds and your health!
Recipe Notes
As written, this recipe contains no refined sugar. It’s delicious just as written! This recipe will be LESS sweet than many sugar-sweetened casseroles. 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?
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