Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole

Prep: 1 hourCook: 45 minutesTotal: 1 hour 45 minutes
Servings: 9 servings 1x


For the Sweet Potato filling:

  • lbs. sweet potatoes (about 4 garnet or jewel medium sweet potatoes)*
  • ¼ cup maple syrup (omit for Whole30 or substitute 3 dates soaked in hot water for 5 minutes)
  • ⅓ cup dairy or non-dairy milk of choice (use unsweetened almond milk for Whole30)
  • 1½ tablespoons butter, melted (use ghee or coconut oil for Whole30)
  • 1 teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon chili powder 
  • 2 whole eggs (omit for egg-free)

For the Topping:

  • 1 cup pecans (½ cup chopped + ½ cup pecan halves) 
  • 3 strips bacon, cooked and chopped (no-sugar bacon for Whole3o)
  • 1 tablespoon butter, melted (ghee or coconut oil for Whole30)
  • ½ teaspoon ground cinnamon 
  • Pinch of nutmeg
  • Pinch of salt


  1. Preheat oven to 375ºF. Grease a 9- or 10-inch or 1.5 quart baking dish (square, round or oval) and set aside. 
  2. Bake sweet potatoes in the oven for 40-50 minutes or until soft and cooked through. Baking time will depend on the size of sweet potatoes. *Note: feel free to bake/cook the sweet potatoes however you wish. This can be done a day or two ahead of time.
  3. While sweet potatoes are baking, in a small bowl add the topping ingredients (except for the bacon) and mix to combine. Set aside. 
  4. When sweet potatoes are done, remove from oven and let set for 5 minutes. 
  5. After the 5 minutes, remove the outer skin from the sweet potatoes and add the peeled sweet potatoes to a food processor or large bowl. Process or use a hand mixer or standup mixer to mix well. 
  6. Add the rest of the filling ingredients (except for the eggs) and process or mix until smooth. Next, add the eggs and process or mix again just until smooth. 
  7. Transfer the sweet potato filling to the prepared baking dish and spread out evenly. Top with the pecan mixture (but not the bacon yet). 
  8. Cover with foil and bake for 30 minutes. Remove foil, add the cooked and crumbled bacon; bake for an additional 10-15 minutes, uncovered. If pecans begin to get too brown, cover again with foil. Serve warm.

Nutrition Information

  • Serving Size: 1/9 of recipe (without dates)
  • Calories: 245 calories
  • Fat: 13 g
  • Sodium: 285 mg
  • Carbohydrate: 28 g
  • (Fiber: 5 g
  • Sugar: 6 g)
  • Protein: 6 g


© The Real Food Dietitians
Recipe By: Stacie Hassing

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