Name: Healthy Sweet Potato Casserole with Pecan Topping Recipe
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Cuisine: American
Ingredients: 8 cups sweet potatoes, about 4 large potatoes; 1 cup canned coconut milk, light or regular; ¼ cup maple syrup; ¼ cup coconut oil, melted; 1 Tablespoon ground flaxseed; 1 teaspoon vanilla; 1 teaspoon cinnamon; ½ teaspoon sea salt; ½ teaspoon freshly grated or ground nutmeg; ½ cup brown sugar or coconut sugar; ½ cup chopped pecans; ⅓ cup gluten-free old-fashioned oats; ⅓ cup oat flour or almond flour; 3-4 Tablespoons coconut oil, in solid form

There’s something so comforting about this Healthy Sweet Potato Casserole with Pecan Topping Recipe—it’s creamy, warmly spiced, and topped with a perfectly crunchy pecan crust. This casserole feels like a warm hug on a plate, yet it manages to stay light and nourishing, making it a must-have for cozy dinners or holiday spreads.

A white rectangular dish filled with a two-layered sweet potato casserole. The bottom layer is smooth and bright orange mashed sweet potatoes with a soft texture. On top, there is a thick, crumbly brown topping made of oats and small pieces of pecans, covering the dish fully except for a large scoop taken out the center. A silver serving spoon rests inside the empty part of the dish with some casserole on it. The dish is set on a white marbled surface with a beige cloth partially visible under the dish. Photo taken with an iphone --ar 2:3 --v 7

Jump to:

Why You'll Love This Recipe
Ingredients & Why They Work
Make It Your Way
Step-by-Step: How I Make Healthy Sweet Potato Casserole with Pecan Topping Recipe
Top Tip
How to Serve Healthy Sweet Potato Casserole with Pecan Topping Recipe
Make Ahead and Storage
Frequently Asked Questions:
Final Thoughts
Healthy Sweet Potato Casserole with Pecan Topping Recipe

Why You'll Love This Recipe

Honestly, this casserole has become one of my go-to healthy comfort foods. It’s got that perfect balance of sweet and spice without any heaviness, thanks to the wholesome ingredients. Plus, it’s so satisfying to enjoy a classic side dish that’s also packed with nutrients.

Wholesome Ingredients: Uses natural sweeteners and coconut milk for a rich but healthy base.
Crunchy Topping: The pecan and oat crust adds texture contrast that everyone raves about.
Versatile and Easy: Simple steps make it approachable, even if you’re new to casseroles.
Perfect for Any Occasion: Great for weeknight dinners but impressive enough for holiday dinners too.

Ingredients & Why They Work

This dish comes together with ingredients that complement each other beautifully — creamy sweet potatoes, cozy spices, and a crunchy, nutty topping. Here’s why each is star-worthy and how to pick the best versions.

Flat lay of fresh whole large sweet potatoes with vibrant orange flesh visible from a sliced one, a small white ceramic bowl of smooth light coconut milk, a small white ceramic bowl of golden maple syrup, a small white ceramic bowl with melted coconut oil’s glossy liquid surface, a small white ceramic bowl filled with light brown ground flaxseed powder, a small white ceramic bowl containing whole cinnamon sticks and a small white ceramic bowl of fine cinnamon powder, a small white ceramic bowl with fine sea salt crystals, a small white ceramic bowl holding freshly grated nutmeg, a small white ceramic bowl of light brown coconut sugar, a small white ceramic bowl with chopped pecan halves, a small white ceramic bowl of old-fashioned gluten-free oats, a small white ceramic bowl of fine oat flour, and a small white ceramic bowl with firm solid coconut oil chunks, all arranged symmetrically in balanced proportions, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Sweet Potatoes: The backbone — choose firm, sizeable ones for easy peeling and consistent cooking.
Canned Coconut Milk: Adds creaminess and a subtle richness; I use light coconut milk to keep it balanced.
Maple Syrup: Gives natural sweetness without overpowering — none of that overly sugary aftertaste.
Coconut Oil: Brings a silky texture and works well in the crunchy topping once solidified.
Ground Flaxseed: Adds a nutty hint and nutrition punch, plus it helps with binding.
Vanilla, Cinnamon & Nutmeg: These warm spices elevate the flavor to cozy perfection.
Sea Salt: A touch brings out the sweetness and rounds out flavors.
Brown Sugar or Coconut Sugar: For the topping, providing caramelization and extra crunch.
Chopped Pecans: The star crunch — toasted pecans add deep smoky nuttiness.
Old-Fashioned Oats & Oat/Almond Flour: Give the topping structure and texture while keeping it gluten-free.

Note: Exact ingredients and measurements are listed in the recipe card below.

Make It Your Way

I often tweak this Healthy Sweet Potato Casserole with Pecan Topping Recipe depending on the season or who’s eating it. It’s a forgiving recipe that welcomes your favorite flavors and dietary needs.

Variation: For extra warmth, I’ll sometimes add a teaspoon of ground ginger or pumpkin spice—it really amps up the cozy factor.
Dairy-Free Swap: Replace coconut milk with almond or oat milk if you want a lighter or less coconut-y flavor.
Boost Fiber: Stir in a handful of chia seeds with the flaxseed for an extra nutritional bump.
Nut-Free Option: Swap pecans for seeds like pumpkin or sunflower to keep the crunch without nuts.

Step-by-Step: How I Make Healthy Sweet Potato Casserole with Pecan Topping Recipe

The dish shows two servings of a baked dessert on white plates placed on a white marbled surface, each serving with a base layer of warm orange sweet potato mash topped with a thick crumbly layer of brown oat and pecan streusel, adding a rough texture and bits of nuts. One plate is closer in view with a silver spoon scooping a portion, while a bowl of whole pecans and some loose pecans sit blurred in the background, and a beige cloth is visible to the right. The lighting is soft and natural, making the colors of the topping and mash look warm and inviting. Photo taken with an iphone --ar 2:3 --v 7

Step 1: Prep and Cook the Sweet Potatoes

First, peel and chop about four large sweet potatoes into big chunks. I like bigger pieces so they hold up well when boiled. Pop them in a large saucepan, cover with cold water, and bring to a boil. Once boiling, reduce to a gentle simmer. It usually takes 15-20 minutes until they're fork tender — don’t rush here, you want them soft but not soggy. Drain thoroughly and let them cool for a bit while you get everything else ready.

Step 2: Make the Pecan Oat Topping

While the potatoes cool, preheat your oven to 350°F (175°C). Grab a 9×13 or 9×9 casserole dish and lightly grease it or spray with cooking spray. Then, mix the chopped pecans, oats, oat or almond flour, and brown sugar in a bowl. Cut in solid coconut oil using a fork or knife until the mixture becomes sandy and forms pea-sized clumps. This is the secret to that beautiful, crunchy topping we all love.

Step 3: Mash Sweet Potatoes and Mix Flavors

Put the cooled sweet potatoes into a large mixing bowl and mash with a fork or potato masher. You want it smooth but still a bit rustic. Stir in the coconut milk, maple syrup, melted coconut oil, ground flaxseed, vanilla, cinnamon, nutmeg, and sea salt. Mix everything until fully combined and creamy. Take a little taste test here—if it needs extra sweetness or spice, feel free to add it now.

Step 4: Assemble and Bake

Spread the sweet potato mixture evenly into your prepared baking dish. Sprinkle the pecan oat topping evenly over the surface. Bake uncovered for 40 to 45 minutes, until the topping turns golden brown and you see the sweet potato base bubbling at the edges. The smell during baking always gets me excited—it fills the kitchen with cozy vibes!

Top Tip

After making this casserole a handful of times, I’ve learned a few neat tricks to get it just right every time. These have made the process smoother and the results better—especially if you’re new to casseroles or sweet potato dishes!

Cook Potatoes Evenly: Try to cut your sweet potato chunks to similar sizes to ensure uniform cooking; nothing worse than one chunk undercooked!
Drain Really Well: After boiling, drain your potatoes thoroughly and let air dry a bit, so your mash isn’t watery.
Use Solid Coconut Oil: For the topping, solid coconut oil gives you those perfect little clusters; melted oil won’t form the same texture.
Don’t Skip the Spice: Cinnamon and nutmeg may seem small, but they make all the difference in flavor depth—trust me, I’ve tried it plain!

How to Serve Healthy Sweet Potato Casserole with Pecan Topping Recipe

Sweet Potato Casserole - Serving Suggestion

Garnishes

I like to sprinkle a few extra toasted pecans on top just before serving for added crunch and wow factor. Sometimes, a light drizzle of pure maple syrup or a dusting of cinnamon on top elevates the presentation and flavor, especially if you’re serving guests.

Side Dishes

This casserole pairs beautifully with roasted chicken or turkey, and a simple green salad or steamed green beans to keep the meal balanced. On holiday tables, I love it alongside cranberry sauce and a fresh bread roll for a complete comfort feast.

Creative Ways to Present

I’ve gotten creative by making individual portions in ramekins topped with pecan clusters for a charming single-serve option during holiday brunches. Another time, I added a swirl of Greek yogurt before baking for a tangy contrast that guests adored.

Make Ahead and Storage

Storing Leftovers

Leftover casserole stores well in an airtight container in the fridge for up to five days. I usually cool it completely before refrigerating to keep the topping from getting soggy. When reheating, you’ll still get that lovely texture if you warm it gently.

Freezing

I don’t recommend freezing this casserole simply because the texture of the sweet potatoes and topping changes after thawing. If you want to prep ahead, I suggest making the sweet potato base and topping separately, freezing them, and combining them fresh before baking.

Reheating

To reheat, I gently warm leftovers in the oven at 300°F for about 15-20 minutes to revive the crispy topping while keeping the sweet potatoes creamy. You can also microwave for convenience, but the topping won’t stay as crunchy that way.

Frequently Asked Questions:

Can I make this Healthy Sweet Potato Casserole with Pecan Topping Recipe vegan?

Absolutely! This recipe is naturally vegan if you use plant-based milks like canned coconut milk and omit any butter. The coconut oil and maple syrup keep it both rich and naturally sweet.

What’s the best way to get a crunchy pecan topping?

Using solid coconut oil and cutting it into the dry topping ingredients creates pea-sized clumps that crisp up beautifully while baking. Avoid melted oil here to keep that crunch.

Can I substitute other nuts or seeds in the topping?

Yes! Pecan nuts are traditional and delicious, but you can swap in walnuts, pecans, or even seeds like pumpkin or sunflower if you have allergies or preferences.

How far ahead can I prepare this casserole?

You can prepare the sweet potato mash and the topping the day before, store them separately in the fridge, and assemble just before baking to keep everything fresh and flavorful.

Final Thoughts

This Healthy Sweet Potato Casserole with Pecan Topping Recipe is one I come back to again and again—not just because it’s delicious but because it feels nourishing and special all at once. I hope you enjoy making and sharing it as much as I do. It’s the kind of recipe that feels like a little celebration of simple, wholesome ingredients done right. So, roll up your sleeves and dive in—you’ll be glad you did!