Healthy Vegan Sweet Potato Casserole with Pecan Oat Crumble

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Sweet potato casserole often tastes more like dessert than a side dish, thanks to brown sugar, butter and a layer of marshmallows. This healthy vegan sweet potato casserole lets the sweet potatoes do the work. They’re roasted until caramelized, whipped with a little maple syrup and cinnamon, and topped with a crunchy pecan oat crumble. It still feels like a holiday treat, with much less sugar.

🌱 Why This Sweet Potato Casserole Is Healthier

• Much less sugar: About 11 g of sugar per serving compared with 25–35 g in a marshmallow-topped casserole.
• No marshmallows: Most marshmallows contain gelatin, which isn’t vegan, and they’re pure sugar.
• Fiber-rich topping: Oats and pecans add crunch, fiber and healthy fats.
• Vitamin A powerhouse: One serving gives you more than a day’s worth of vitamin A from beta-carotene.

🍠 Healthy Vegan Sweet Potato Casserole with Pecan Oat Crumble Recipe

Healthy Vegan Sweet Potato Casserole with Pecan Oat Crumble

Roasted sweet potatoes whipped with a little maple syrup and cinnamon, topped with a crunchy pecan oat crumble. No marshmallows and much less sugar.

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Prep Time 20 minutes mins

Cook Time 1 hour hr 15 minutes mins

Total Time 1 hour hr 35 minutes mins

Course Side Dish

Cuisine American

Servings 10 servings

Calories 230 kcal

Ingredients

  

Filling

• 3 lb sweet potatoes about 4 large, 1.4 kg
• ½ cup unsweetened almond milk 120 ml
• 2 tbsp maple syrup
• 1 tbsp coconut oil melted
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• ½ tsp salt

Pecan oat crumble

• ½ cup rolled oats 45 g
• ½ cup pecans 55 g, chopped
• ¼ cup almond flour 25 g
• 2 tbsp maple syrup
• 2 tbsp coconut oil melted
• ½ tsp ground cinnamon
• salt a pinch

Instructions

 

• Heat the oven to 400°F (200°C). Prick the sweet potatoes with a fork, place them on a lined baking sheet and roast for 45–55 minutes, until very soft.
• When cool enough to handle, scoop the flesh into a large bowl (you should have about 4 cups). Lower the oven to 375°F (190°C).
• Add the almond milk, maple syrup, coconut oil, vanilla, cinnamon, nutmeg and salt to the sweet potatoes and mash or beat until smooth and creamy. Spread in a lightly oiled 8x8 or 2-quart baking dish.
• Mix all the crumble ingredients in a small bowl until clumpy, then scatter evenly over the sweet potatoes.
• Bake for 20–25 minutes, until the topping is golden and crisp. Let it rest for 5 minutes before serving.

Notes

You can steam the peeled, cubed sweet potatoes for 20 minutes instead of roasting, but roasting gives a sweeter flavor. For a nut-free version, use pumpkin seeds and oat flour. Nutrition values are estimates.

Keyword healthy sweet potato casserole, sweet potato casserole with pecans, vegan sweet potato casserole, vegan thanksgiving side

🍴 How to Serve It

• As a side next to the Vegan Lentil Mushroom Wellington.
• Warm, with a spoonful of coconut yogurt, for breakfast the next morning.
• Alongside the green bean casserole for a classic holiday plate.

🧘‍♀️ Nutrition Tips

Approximate nutrition per serving (1/10 casserole): 230 calories · 4 g protein · 33 g carbs · 5 g fiber · 10 g fat · about 11 g sugar.

• Roast, don’t boil. Roasting concentrates the sweetness, so you need less added sugar.
• Want marshmallows? Look for gelatin-free vegan marshmallows and add a few on top for the last 5 minutes.
• Make ahead: Make the filling up to 2 days ahead and add the crumble just before baking.
• Nutrition values are estimates.

🛒 Healthy Amazon Finds for This Recipe

• Maple Valley Organic Pure Maple Syrup: naturally sweetens the filling and crumble.
• True Organic Ceylon Cinnamon Powder: warm spice for the filling and topping.
• Bob's Red Mill Blanched Almond Flour 16 oz: helps the crumble topping turn crisp.

❓ Frequently Asked Questions

🔗 You May Also Like

• Healthy Vegan Pumpkin Pie: a lower-sugar dessert to follow.
• Healthy Glazed Carrots: another naturally sweet holiday side.
• Monk Fruit Sweetener Recipe: cut the sugar even further.

🧮 Track it: Use our free Daily Calorie Intake Calculator to find out how many calories you need each day.

✅ Final Thoughts

This healthy vegan sweet potato casserole is creamy, cinnamon-spiced and crowned with a crunchy pecan crumble, with far less sugar than the marshmallow version. It might become your new family classic. Pin it for Thanksgiving!