There’s something truly heartwarming about gathering with friends and family, especially when the air is filled with the sweet scent of a delicious dish baking in the oven. Inspired by my quest for healthier comfort food, I found myself craving a classic holiday staple – sweet potato casserole. But rather than opting for the traditional, overly rich versions, I decided to create a Healthier Sweet Potato Casserole with Marshmallows that maintains all the warmth and nostalgia with a lighter twist.
This dish features roasted sweet potatoes, perfectly blended with creamy coconut milk and enhanced by natural sweeteners like maple syrup. The result is a delightfully creamy, gluten-free casserole that’s not only great for Thanksgiving but also an ideal accompaniment to any family gathering. Picture a gooey layer of marshmallows melting on top, perfectly toasted to golden perfection. Trust me when I say, this recipe is bound to become a favorite at your table—one that strikes the perfect balance between indulgence and health! Let’s dive into this recipe that captures the essence of holiday spirit with every delicious bite.
Why Love This Healthier Sweet Potato Casserole?
Deliciously comforting: This casserole features that nostalgic sweetness we all love without the guilt of heavy ingredients.
Creamy texture: The coconut milk combines beautifully with roasted sweet potatoes, enhancing every creamy bite.
Gooey topping: Melting marshmallows create an irresistible layer that both kids and adults adore.
Nutritious option: Packed with fiber and vitamins, this dish proves healthy can be delicious!
Versatile: Perfect for Thanksgiving or paired with everyday meals, this casserole satisfies all occasions.
Easy preparation: Simple steps mean you can whip this dish up even on busy days.
Healthier Sweet Potato Casserole Ingredients
For the Casserole Base
• Sweet potatoes – Provides natural sweetness and a creamy base; choose firm, smooth-skinned ones.
• Coconut milk – Adds creaminess while being dairy-free; can be substituted with almond or oat milk for a different flavor.
• Maple syrup – This natural sweetener delivers a lovely caramel flavor; feel free to use honey or coconut sugar as a substitute.
• Eggs – Essential for setting the filling while keeping it tender; swap for a flax egg for a vegan version.
• Cinnamon & Nutmeg – Enhance the warm holiday flavors; don’t hesitate to add ginger for a spicy kick.
• Salt – Helps to elevate all other flavors in the dish.
For the Toppings
• Chopped pecans – Adds a crunchy texture; omit for a nut-free option and consider using oats instead.
• Mini marshmallows – Creates a sweet, gooey topping; opt for natural sweetener marshmallows or reduce quantity for a lighter version.
This Healthier Sweet Potato Casserole with Marshmallows combines deliciousness and nutrition, making every bite a joyful experience!
How to Make Healthier Sweet Potato Casserole
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Preheat Oven: Begin by preheating your oven to 400°F (200°C). This helps to ensure your sweet potatoes roast evenly and develop a delightful sweetness.
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Roast Sweet Potatoes: Wash, peel, and cube about 3 pounds of sweet potatoes. Toss them in a bit of oil, spreading them on a baking sheet. Roast for 25-30 minutes until they’re soft and golden brown—just how we like them!
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Mash Mixture: Once roasted, transfer the sweet potatoes to a large mixing bowl. Add in 1 cup of coconut milk, 1/4 cup of maple syrup, 1/4 cup of coconut sugar, 2 beaten eggs, 1 teaspoon of cinnamon, 1/4 teaspoon of nutmeg, and a pinch of salt. Mash together until you’re left with a smooth, creamy texture.
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Assemble: Transfer the creamy sweet potato mixture into a greased 9×13 inch baking dish, spreading it evenly with a spatula.
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Add Toppings: Sprinkle 1 cup of chopped pecans and 1-2 cups of mini marshmallows generously over the top. Make it count for that sweet, gooey finish!
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Bake: Set your oven to 350°F (175°C) and bake the casserole for about 20 minutes. You’re looking for the marshmallows to puff up and turn golden brown. Once done, let it rest for about 10 minutes to thicken before serving.
Optional: For an extra crunch, try adding a sprinkle of cinnamon on top before serving!
Exact quantities are listed in the recipe card below.
What to Serve with Healthier Sweet Potato Casserole with Marshmallows?
A family feast calls for delicious side dishes that elevate your main course while creating a delightful dining experience.
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Roasted Turkey: This classic Thanksgiving staple brings savory flavors that balance the sweetness of the casserole beautifully.
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Garlic Green Beans: Crisp-tender green beans sautéed with garlic add freshness and a slight crunch, making the meal vibrant and colorful.
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Cranberry Sauce: The tartness of homemade cranberry sauce cuts through the richness of the casserole, providing a refreshing contrast to the creamy sweet potatoes.
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Glazed Carrots: Sweet, glazed carrots add a pop of color and effortless sweetness, enhancing the overall warmth of your holiday table.
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Stuffing: A savory herb stuffing brings a cozy, rustic texture that harmonizes well, while soaking up all those delicious flavors on your plate.
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Simple Salad: A light arugula salad with lemon vinaigrette offers a bright, peppery contrast, cleansing the palate and refreshing your taste buds between bites.
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Apple Cider: This warm, spiced beverage pairs wonderfully with the flavors of the casserole, enhancing the festive mood of your gathering.
Each of these side dishes creates a balanced feast, making your gathering all the more memorable!
Make Ahead Options
This Healthier Sweet Potato Casserole with Marshmallows is perfect for meal prep, allowing you to enjoy a delightful dish even on the busiest days! You can prepare the sweet potato mixture up to 24 hours in advance and store it in an airtight container in the refrigerator to maintain its creamy texture. Assemble the casserole by scattering the chopped pecans and mini marshmallows just before baking. Alternatively, make the entire casserole and refrigerate it for up to 3 days; just follow with the baking instructions—bake at 350°F (175°C) for about 30-35 minutes, ensuring it’s heated through and the marshmallows are golden before serving. This makes planning for holiday gatherings or weeknight dinners a breeze!
How to Store and Freeze Healthier Sweet Potato Casserole
Fridge: Store leftovers in an airtight container for up to 4 days. The flavors of this Healthier Sweet Potato Casserole with Marshmallows will deepen and improve overnight.
Freezer: Freeze before baking, omitting the marshmallows. Wrap the dish tightly and store for up to 3 months. Bake straight from the freezer, adding about 10 extra minutes to cooking time.
Reheating: To reheat, place individual servings in the microwave for 1-2 minutes or warm the entire casserole in the oven at 350°F (175°C) until heated through, about 20-25 minutes.
Room Temperature: Let the casserole cool completely before storing, ensuring you don’t trap excess moisture, which can affect texture.
Healthier Sweet Potato Casserole Variations
Feel free to make this recipe your own by mixing and matching different ingredients for delightful twists!
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Nut-free: Omit the pecans entirely and use a crunchy oat topping instead to maintain that satisfying texture without nuts.
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Sweetener Swaps: Replace maple syrup with honey or coconut sugar for a different flavor profile that suits your taste buds.
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Dairy Alternatives: If coconut milk isn’t your preference, try almond or oat milk to create a creamy base without the dairy.
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Extra Flavor Ideas: For a unique taste, stir in a pinch of ginger or a sprinkle of orange zest for a refreshing citrus kick; you’ll love the brightness it brings!
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Vegan Option: Swap the eggs for a flax egg, made by mixing 1 tablespoon of ground flaxseed with 2.5 tablespoons of water. This keeps it deliciously vegan while setting the mixture perfectly.
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Maple Glaze: Drizzle a little extra maple syrup over the top before baking for a sweet glaze that caramelizes beautifully.
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Spicy Kick: Add a dash of cayenne pepper to the sweet potato mixture for a surprising hint of heat that contrasts well with the sweetness.
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Texture Boost: Incorporate finely chopped apple or pear into the sweet potato mixture for added flavor and a lovely bite that enhances the overall dish.
Expert Tips for Healthier Sweet Potato Casserole
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Roast for Richness: Always roast your sweet potatoes instead of boiling; roasting concentrates their natural sweetness and enhances the flavor of your casserole.
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Perfectly Creamy: For an ultra-smooth texture, ensure you mash the sweet potato mixture thoroughly with the coconut milk. This helps achieve that beloved creamy consistency in your Healthier Sweet Potato Casserole with Marshmallows.
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Timing is Key: Add mini marshmallows during the last 5 minutes of baking to prevent burning while achieving that beautiful golden-brown hue, creating a delightful topping.
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Season Smartly: Be mindful with your spices; a pinch of extra cinnamon and nutmeg can elevate the holiday flavors but avoid overpowering the sweet potatoes’ natural taste.
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Let It Rest: Allow your casserole to sit for about 10 minutes after baking. This helps the filling thicken and the flavors meld beautifully before serving.
Healthier Sweet Potato Casserole with Marshmallows Recipe FAQs
What type of sweet potatoes should I use?
For the best results, select firm, smooth-skinned sweet potatoes. They should feel heavy for their size and have minimal blemishes. Avoid any that have dark spots all over, as these can indicate spoilage. Fresh, healthy sweet potatoes will provide that natural sweetness and create the creamy base you desire.
How should I store leftovers of the casserole?
Absolutely! You can store any leftovers in an airtight container in the fridge for up to 4 days. The flavors of this Healthier Sweet Potato Casserole with Marshmallows actually deepen overnight, making the next day’s serving even more delightful!
Can I freeze the casserole, and if so, how?
Yes, you can! To freeze your casserole, make it up to the point before baking, and omit the marshmallows. Wrap the dish tightly with plastic wrap and then foil to prevent freezer burn. It can be stored for up to 3 months. When you’re ready to bake it, simply remove from the freezer and place directly in the oven (you’ll need to add about 10 extra minutes to the baking time).
What can I do if the casserole is too runny?
If you find your Healthier Sweet Potato Casserole turns out too runny, don’t fret! You can add a bit more mashed sweet potato to thicken it. Start with a small amount—like 1/4 cup—mix it in, and check the consistency. If it’s still too loose, you can also consider baking it a bit longer, which will help evaporate some excess moisture.
Are there any dietary considerations I should keep in mind?
Definitely! This casserole is gluten-free and dairy-free, making it a great option for many diets. If you’re concerned about allergies, be cautious with the topping. While pecans add delicious crunch, you can easily omit them if you’re preparing food for guests with nut allergies. You might consider using oats or coconut flakes for a nut-free crunchy alternative!
Can I use different sweeteners if I want to reduce sugar?
Very much so! If you’re looking to lower sugar, you can replace the maple syrup or coconut sugar with a lesser amount of Stevia or Erythritol sweetener, depending on your preference. Just remember to adjust the quantity according to the sweetness level of the alternative you choose, as some can be significantly sweeter than traditional sugars.
Deliciously Healthier Sweet Potato Casserole With Marshmallows
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C).
- Wash, peel, and cube the sweet potatoes. Toss with oil and roast for 25-30 minutes until soft.
- Transfer roasted sweet potatoes to a mixing bowl. Add coconut milk, maple syrup, coconut sugar, eggs, cinnamon, nutmeg, and salt. Mash until smooth.
- Spread the sweet potato mixture evenly in a greased 9x13 inch baking dish.
- Sprinkle chopped pecans and mini marshmallows over the top.
- Bake at 350°F (175°C) for about 20 minutes until marshmallows puff up and turn golden brown. Let it rest for 10 minutes before serving.
