Looking for a Sweet Potato Casserole recipe with NO added sugar? We’ve got you covered. No one will miss the extra sugar in this healthier take on the classic Thanksgiving side dish. Mashed sweet potatoes with a nutty topping.
Why this Recipe is Best
As I ate this Sweet Potato Casserole, one thought came to mind: why don’t we eat sweet potato casserole all year long?
- Skipping the added sugar lets the natural flavor of sweet potatoes shine through in this recipe.
- It’s topped with pecans and cinnamon (and a sugar substitute), just like traditional sweet potato casseroles.
- Sweet potatoes are full of potassium and fiber, making them a nourishing addition to your family’s meal.
- Unlike traditional recipes, this sweet potato casserole won’t give you a sugar crash!
This easy side dish is a fixture at Thanksgiving and holiday celebrations. But if I had it my way, we’d eat it just about every week of the year. This baked combination of sweet potatoes, butter and seasonings never goes out of season!
Most traditional recipes call for topping the sweet potatoes with brown sugar and marshmallows. As a result, it ends up having just as many added sugars as that slice of pumpkin pie you have your eye on!
We swapped out the typical sugar topping in this recipe with monk fruit for a lower carb Sweet Potato Casserole. It has all the delicious taste you love in the traditional dish, but won’t send your blood sugar for a loop!
Granulated monk fruit. This is a natural sweetener we use in many of our no-sugar-added desserts. Unlike many sugar substitutes, it doesn’t leave an unpleasant after taste.
Butter. Unsalted butter is best so you can control the saltiness of the casserole. Melt the butter in the microwave or on the stove top before adding to the recipe.
How to cook sweet potatoes
Before assembling the casserole, you’ll need to cook the sweet potatoes by baking, boiling or pressure cooking them. I typically bake the potatoes to get the insides cooked, soft and fluffy.
To bake sweet potatoes for casserole: Wrap the potatoes in foil and bake at 400 degrees until fork tender. This usually takes about 45 minutes.
Once the potatoes are tender, scoop out the insides. Mash them with the butter and spices then spread into a casserole dish and add the toppings before baking.
If you have an instant pot, you can also cook the sweet potatoes in the Instant Pot with fantastic results!
Tips & Tricks
- You can make this Sweet Potato Casserole up to 24 hours ahead of time. Cook the sweet potatoes, assemble the casserole as directed and store covered in the fridge until ready to bake.
- Use chopped pecans instead of pecan halves if you like to change up the texture.
- Bake the sweet potato casserole uncovered. The pecans should be lightly toasted when the casserole is done baking.
Yes, this sweet potato casserole recipe is gluten free as well as grain free!
Unfortunately, sweet potatoes are not an approved part of most keto diets, so you will not be able to make this keto friendly. However, it contains only sugars and carbs from plant based sources making it a delicious choice for anyone keeping an eye on their intake of simple carbs or added sugars.
Yes and no! What many Americans call “yams” are actually orange sweet potatoes. True yams have rough skin (that resembles tree bark) with a flesh that’s more like white potatoes than sweet potatoes.
Leftover sweet potato casserole should be stored covered in the fridge. Enjoy reheated within 3 to 5 days.
More Side Dishes
For the casserole
- 3 large sweet potatoes
- 1/4 cup unsalted butter, melted
- 1/4 teaspoon nutmeg
- 1/2 teaspoon kosher salt
- 1/4 teasoon black pepper
For the topping
- 3 Tablespoons unsalted butter, melted
- 1/4 cup granulated monk fruit
- 1 1/2 cups pecan halves
- 1 teaspoon ground cinnamon
- Preheat the oven to 400 degrees F. Cover each sweet potato with foil and bake them until fork-tender. This will take 40-45 minutes, depending on the size of the sweet potato. When sweet potatoes are done cooking, reduce oven temperature to 350 degrees F.
- Once tender, scoop the sweet potato out of the skin with a spoon. Place it all in a large bowl and mash until desired consistency. Add melted butter, nutmeg, salt, and ground black pepper. Mix to combine.
- Place the sweet potato puree into a baking dish. Set aside.
- Mix pecans with melted butter, cinnamon, and monk fruit. Add this mixture on top of the sweet potato puree.
- Bake at 350 F uncovered for 20 minutes or until pecans are lightly toasted.
- Sweet potato casserole can be made ahead of time and refrigerated for up to 24 hours, covered with foil. May need to add an extra 15-20 minutes to baking time if cold.
- Can use chopped pecans if desired.
Serving Size:1 scoop
Amount Per Serving: Calories: 289Total Fat: 24gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 27mgSodium: 104mgCarbohydrates: 18gFiber: 4gSugar: 6gProtein: 3g