Easy Healthy 5 Ingredient Sweet Potato Casserole no Marshmallows

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A healthy twist on a traditional sweet potato casserole made with simple ingredients and packed with flavor!

This 5 ingredient sweet potato casserole is a flavorful side dish that is perfect for all of your holiday meals. It’s a creamy sweet potato mash made with sweet potatoes and topped with crunchy pecans. It’s a healthy casserole that’s on the savory side; without marshmallows and is packed with flavor.

a close up picture of sweet potato casserole

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This is the best healthy sweet potato casserole recipe! Since sweet potatoes are naturally sweet, I don’t like to add a lot of sugar to them. Most times I bake them and serve them with a sprinkle of cinnamon or nutmeg.

For the holidays I like to dress them up a little bit, but unlike the traditional sweet potato casseroles loaded with cream, brown sugar, and marshmallows. This recipe is made with a few simple ingredients that are healthier, and it still tastes great.

Why you will love this recipe

Simple! This is an easy recipe to make with only five ingredients.
Healthy! Sweet potatoes are loaded with vitamins, minerals, and fiber.

overhead view of casserole ingredients of maple syrup, butter, pecans, cinnamon and sweet potatoes

Here is what you will need

This is a brief summary of the ingredients needed to make this sweet potato recipe and a convenient shopping list from my Instacart affiliate link. For a printable recipe card with exact measurements and detailed instructions, scroll down to the recipe card section.

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Ingredients

Sweet potatoes
Unsalted butter
Pumpkin pie seasoning or cinnamon
Real Maple syrup, honey or brown sugar
Raw Pecans or walnuts

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How to make 5 ingredients sweet potato casserole

Prepare the ingredients: rinse, peel and chop the sweet potatoes into large chunks. Chop the pecans and preheat the oven to 375 degrees f.

chunks of sweet potatoes in a pot with water

STEP 1: Place the sweet potatoes into a medium to large pot and cover them with water. Cook over high heat until the water begins to boil. Reduce to medium heat, cover, and cook until the sweet potatoes are fork-tender.

cooked sweet potato chunks in a bowl with cinnamon and butter

STEP 2: Drain the water from the sweet potatoes and reserve up to 1/2 cup of the liquid. Place the sweet potatoes into a large bowl with butter, syrup, and pumpkin pie spice.

STEP 3: Mix the sweet potatoes with butter and spice using a potato masher or hand mixer.

mashed sweet potato mixture in a baking dish

STEP 4: Coat the bottom of a casserole dish with butter and spread the pureed sweet potato mixture into the prepared baking dish.

assembled casserole with pecans on top ready for the oven

STEP 5: Sprinkle chopped pecans on top of the sweet potatoes and bake.

Make ahead instructions

This is an excellent recipe for many reasons, but the best one is to make this classic sweet potato casserole ahead of time and pop it in the oven just before serving.

Follow the instructions on the recipe card to make this casserole 1-2 days ahead of time, but don’t add the chopped pecans until just before baking the casserole.

At least 30 minutes before serving, bring the casserole to room temperature, add the chopped pecans, and bake.

overhead view of casserole with chopped pecans on top

Recipe variations

Boozy – add a tablespoon of rum or bourbon to the mixing bowl with the butter and pumpkin pie spice.

Fruity- stir in a few tablespoons of fresh squeezed orange juice to the mixture.

Dairy-free or vegan – replace the butter with vegan butter or coconut oil.

Marshmallow – if you prefer a marshmallow topping, skip the pecans and sprinkle the casserole with mini marshmallows instead. There will still be less sugar than most casseroles.

Sweet and spicy – stir in a pinch of cayenne pepper and top the casserole with chopped sweet and spicy pecans.

sweet potato casserole in a blue pan with pecans on top

How to store leftovers

Once it’s been cooled to room temperature, the leftover sweet potato casserole can be stored in an airtight container in the refrigerator for 4-5 days. Reheat leftovers in the oven or microwave.

Serving suggestions

Aside from the traditional Thanksgiving dinner, casserole tastes great as a side dish with slow-roasted pork with apples, Hasselback pork tenderloin, or chicken paillard.

Recommended equipment

Potato Masher

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Saucepan

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Casserole Dish

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Tips

Make sure the sweet potato chunks are similar in size so that they cook evenly.
For an extra smooth sweet potato casserole, blend them with a food processor, electric mixer or blender.
Toast the pecans before adding them to the casserole in a baking sheet for an extra crispy topping.
Use the reserved liquid from the sweet potatoes when mashing them to adjust the consistency.

Recipe FAQs

Can you freeze sweet potato casserole?

Sweet potato casserole can easily be frozen. Make the casserole without the topping and spread it into a baking dish. Once the casserole is at room temperature, cover it tightly and store it in the freezer for up to three months. Defrost it in the refrigerator overnight.

To peel or not to peel your sweet potatoes?

Sweet potatoes don’t need to be peeled to enjoy them, but if you are making a sweet potato casserole it is recommended.

Can you bake sweet potatoes instead of boiling them to make a sweet potato casserole?

You can bake sweet potatoes to make a casserole even though boiling is the quickest way. Boiling will also add moisture to the sweet potatoes which will result in a smooth casserole.