Healthy Maple Sweet Potato Casserole


Give this paleo, refined sugar-free Healthy Maple Sweet Potato Casserole for your next holiday get-together!

Thanksgiving and Christmas were always my favorite holidays growing up. And it definitely wasn’t because of the presents. I like gifts every now and again, but they don’t make my world go ’round. Food, on the other hand, just might.

Hams, pies, green bean casseroles, mashed potatoes, stuffing, turkey, rolls, all the endless leftovers (I really, really love leftovers!), and even fruitcake. I’m all about holiday food! One that I’ve never been able to get behind, though, was sweet potato casserole. 

healthy sweet potato casserole

Not that I don’t love sweet potatoes. They’re one healthy food, in my opinion! Sweet potatoes are full of vitamins and minerals your body needs to properly function. Among these are vitamin A (i.e. beta-carotene), vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Sweet potatoes are also a good source of potassium, niacin, vitamin B1, vitamin B2, and phosphorus.

With all that healthy goodness, sweet potatoes should definitely be making an appearance on your holiday table, but not filled with sugar and topped with marshmallows! Unless you happen to make your own homemade marshmallows, which can actually be quite nutritious!

Healthy maple sweet potato casserole

But I digress, marshmallows and sugar ruin a sweet potato casserole in my opinion! So I set out to come up with a delicious healthy sweet potato casserole that is just as much a crowd pleaser as those traditional sugar-filled ones! And I think I hit the jackpot with this one. It’s lightly sweetened with maple syrup, filled with delicious spices, and topped with honey-sweetened walnuts!

Not to toot my own horn, but when my un-sweet-potato-loving hubby chows down on the leftovers it must be good! My 6-year old said it tastes like pumpkin pie, and my 9-year old agreed with me that it’s even more delicious served cold.

If you’ve been on the fence as to whether or not you should bring a sweet potato casserole to your holiday get-togethers, why don’t you try this one? All the deliciousness of that oft remembered holiday treat, with the health of sweet potatoes and walnut unadulterated by all the sugar!

Sweet potato casserole that's healthy for you!

Print Recipe
5 from 2 votes

Healthy Maple Sweet Potato Casserole

A healthy twist on this Thanksgiving staple.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Side Dish
Cuisine: American
Keyword: paleo, sweet potato casserole
Servings: 10
Calories: 359kcal
Author: Raia


  • 4 medium-sized sweet potatoes cooked and peeled
  • 1/2 c. dairy-free milk or water
  • 2 eggs
  • 1/4 c. organic maple syrup
  • 1 t. vanilla extract
  • 2 t. cinnamon
  • 1/2 t. ginger
  • 1/4 t. nutmeg
  • 1/8 t. cloves
  • 1/2 t. sea salt
  • 1 1/2 c. roughly chopped walnut pieces
  • 1/4 c. coconut oil solid state
  • 3 T. honey


  • Preheat oven to 350.
  • Roughly puree sweet potatoes with everything but the last three ingredients.
  • Place in a well-greased 9-inch cast iron skillet or pie plate.
  • In a bowl, cut in walnuts with coconut oil until mixed. Stir in honey and crumble mixture over sweet potatoes.
  • Bake for 25 minutes, or until topping is browned.


Calories: 359kcal | Carbohydrates: 19g | Protein: 7g | Fat: 30g | Saturated Fat: 7g | Cholesterol: 32mg | Sodium: 77mg | Potassium: 357mg | Fiber: 4g | Sugar: 6g | Vitamin A: 148.6% | Vitamin C: 2.1% | Calcium: 7.8% | Iron: 8.4%
Raia lives in the south with her husband/best-friend, five wonderfully crazy kids, six free-range chickens, and a gazillion mosquitoes. In between being a full time wife, mom, and homeschool teacher, she blogs over at, where she shares all her gluten-free and allergy-friendly food.
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  1. Helene D'Souza

    Love all the ingredients in your healthier casserole. I find the combination of spices quite interesting and I can imagine making this sometime. Total agree sweet potatoes are packed with nutrients.

    • Raia

      Thank you, Helene! I hope you get a chance to enjoy it. 🙂

  2. Nayna Kanabar

    I have never thought to cook sweet potato in this way, its very innovative.

    • Raia

      It’s a southern US traditional Thanksgiving side, Nayna. Usually it’s full of sugar and topped with marshmallows. I love this healthier version! It’s a delicious way to serve sweet potatoes. 🙂

    • Raia

      They are, Bintu! So healthy and delicious. 🙂

  3. Sandhya Hariharan

    Wow this is such a healthy casserole.. and very innovative.

    • Raia

      Thank you so much, Sandhya!

    • Raia

      Thank you, Rebecca! 🙂

  4. Emily @ Recipes to Nourish

    This sounds so good!!! I really miss sweet potatoes … sweet potato casserole was my favorite. I found out my body can’t handle them or potatoes, but I CAN make this deliciousness for my family to enjoy. Looks beautiful Raia!

    • Raia

      Thank you so much, Emily. I’m sorry you can’t enjoy sweet potatoes any more!

  5. Brianna Hobbs

    I love the maple syrup and the walnuts. You have definitely hit the jackpot with this recipe!

    • Raia

      Thanks, Brianna! You can’t go wrong adding those to a recipe. 😉