Healthy Holiday Twist: Sweet Potato Casserole with Maple Pecan Crumble

 

Sweet potato casserole is a Thanksgiving classic, beloved for its creamy texture, warm spices, and, traditionally, that gooey layer of marshmallows on top. For many, it’s the ultimate comfort food, bringing together the cozy sweetness of sweet potatoes with a little holiday flair. But as delicious as it is, traditional sweet potato casserole can be a bit on the heavy side, especially with all that added sugar from marshmallows.

 

This year, why not try a healthier twist that brings out the best in each ingredient without the sugar overload? By swapping marshmallows for a light, crunchy pecan-oat crumble, you get the perfect balance of nutty richness and subtle sweetness. A drizzle of pure maple syrup adds a natural sweetness that pairs beautifully with the buttery pecans and hearty oats, giving each bite a satisfying crunch. This version not only tastes delicious but is also nutrient-packed—making it a feel-good choice you’ll love sharing at the table. Ready to add a wholesome twist to this Thanksgiving staple?

 

Serving Size and Preparation Time

• Serving Size: This recipe serves 6-8 people, making it perfect for a holiday gathering or family meal.
• Preparation Time: Allow about 15 minutes for prep, including peeling and cubing the sweet potatoes and mixing the crumble.
• Cooking Time: With cooking and baking, the total time is approximately 50-60 minutes (20-30 minutes for cooking sweet potatoes and 25 minutes for baking).

 

Macros and Nutritional Information

Per Serving (approx.):

• Calories: 220
• Protein: 4g
• Fat: 10g
• Carbohydrates: 34g

 

This sweet potato casserole offers a balanced nutritional profile, combining complex carbohydrates from sweet potatoes and oats with healthy fats from pecans. The moderate protein content helps keep you fuller, making it a wholesome addition to your holiday table. Packed with vitamins and minerals, this dish not only satisfies your taste buds but also provides essential nutrients, supporting a healthy lifestyle even during the festive season.

 

 

Ingredients

Sweet Potatoes

• 4 large sweet potatoes, peeled and cubed
• 1/4 cup almond milk (or milk of choice)
• 2 tbsp pure maple syrup
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• 1/4 tsp nutmeg
• Salt, a pinch

Pecan-Oat Crumble

• 1/2 cup rolled oats
• 1/2 cup chopped pecans
• 2 tbsp almond flour
• 2 tbsp coconut oil, melted
• 2 tbsp pure maple syrup
• 1/2 tsp cinnamon

Step-by-Step Instructions

Preparation

1. Preheat the Oven: Start by preheating your oven to 375°F (190°C) to get it ready for baking.
2. Prepare the Sweet Potatoes: Peel and cube the sweet potatoes, placing them in a bowl or directly in your cooking pot if you plan to boil them. Gather the rest of the ingredients—this will make assembling the casserole quick and smooth!

Making the Sweet Potato Base

3. Cook the Sweet Potatoes: Choose your preferred method—boiling or roasting.
   • Boiling: Place the cubed sweet potatoes in a large pot, cover them with water, and bring to a boil. Let them cook for about 15-20 minutes until tender, then drain.
   • Roasting: Spread the cubed sweet potatoes on a baking sheet and roast for about 25-30 minutes or until they’re fork-tender.
4. Mash and Flavor: Once cooked, transfer the sweet potatoes to a mixing bowl and mash until smooth. Add 1/4 cup of almond milk, 2 tablespoons of maple syrup, 1 teaspoon of vanilla extract, 1/2 teaspoon of cinnamon, 1/4 teaspoon of nutmeg, and a pinch of salt. Mix everything together until creamy and well combined.

Creating the Pecan-Oat Crumble

5. Mix the Topping: In a separate bowl, combine 1/2 cup of rolled oats, 1/2 cup of chopped pecans, 2 tablespoons of almond flour, 2 tablespoons of melted coconut oil, 2 tablespoons of maple syrup, and 1/2 teaspoon of cinnamon. Stir until all the ingredients are well coated and crumbly.

Assembling and Baking

6. Assemble the Casserole: In a lightly greased casserole dish, spread the sweet potato mixture evenly across the bottom. Use a spatula to smooth out the top.
7. Add the Crumble Topping: Sprinkle the pecan-oat crumble evenly over the sweet potato layer, ensuring you cover it well for that delicious crunchy texture in every bite.
8. Bake: Place the casserole in the preheated oven and bake for 20-25 minutes, or until the topping is golden brown and crispy.

Allow it to cool for a few minutes before serving, then enjoy this lighter, naturally sweetened version of a Thanksgiving favorite!

 

 

Tips for Success

• Adjusting Sweetness: If you prefer a touch more sweetness, add an extra tablespoon of maple syrup to the sweet potato base. For a less sweet option, reduce the maple syrup in the topping by half.
• Topping Variations: Feel free to experiment with the crumble—try adding shredded coconut for extra texture or swapping pecans with walnuts or almonds for a different nutty flavor.
• Baking Times: If your topping browns too quickly, cover the casserole with foil halfway through baking to prevent burning while still achieving a golden crust.

 

Storage and Reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: To reheat, cover with foil and bake at 350°F for 15-20 minutes until warmed through. For a crispy topping, uncover the casserole for the last 5 minutes.

 

 

This Sweet Potato Casserole with Maple Pecan Crumble is the ideal healthy Thanksgiving treat, blending traditional flavors with nutritious ingredients. By swapping sugary marshmallows for a crunchy, nutrient-rich topping, you can enjoy a delightful balance of taste and health benefits. The natural sweetness of maple syrup enhances the rich flavors of sweet potatoes, creating a dish that’s both satisfying and wholesome. Give this recipe a try this holiday season, and delight your family and friends with a deliciously lighter twist on a beloved classic!