This lightened-up version of a holiday favorite keeps all the warm, cozy flavors of traditional sweet potato casserole while cutting back on unnecessary calories. At just 100 calories per serving, it’s a side dish that fits easily into your macros—without sacrificing flavor.
Why I Made This Recipe
I love sweet potato casserole, but let’s be honest—it’s usually loaded with extra sugar and butter that make it feel more like a dessert than a side dish.
I wanted a version that keeps all the flavor while feeling a little more balanced, so I lightened it up with pure maple syrup, almond milk, and just the right amount of indulgent toppings. The result? A rich, creamy, spiced sweet potato casserole that doesn’t derail your goals but still feels like a treat.
3 Reasons Why You'll Love This Recipe
- All the flavor, less guilt – This version keeps things light with naturally sweet potatoes and a few simple swaps while keeping the classic taste you love.
- Quick & easy to prep – You can have this in the oven in 10 minutes or less, making it the perfect no-fuss side for your holiday (or weeknight) meal.
- Crowd-pleasing without compromise – No one will even notice it’s a healthier version! It’s just as comforting and delicious as the original.
What Makes It Macro-Friendly?
Sweet potatoes are a great source of complex carbs, making this a balanced side dish that supports your energy levels without excess sugar or fat. Plus, with only 101 calories per serving, it’s a smart way to enjoy a holiday favorite while sticking to your goals.
Learn more about macros:
Tips for hitting your protein goals
Macros for body recomposition changes
MyFitnessPal & MacrosFirst Pre-Log
“FHM Healthier Sweet Potato Casserole”
Final Thoughts
If you’re looking for a holiday side that won’t weigh you down, this sweet potato casserole is a must-try. It’s got all the cozy fall flavors you love but keeps things light and balanced. Whether you're meal-prepping or making this for a family gathering, it’s bound to be a hit!
Healthier Sweet Potato Casserole
Equipment
- 1 Large Pot
- 1 Potato masher or fork
- 1 Mixing bowl
- 1 9×13 baking dish
Ingredients
- 3 lbs. Sweet potatoes
- 3 tbsp. Pure maple syrup
- 1/2 cup Unsweetened almond milk
- 1 tbsp. Vanilla extract
- 1 Egg
- 1 tsp. Cinnamon
- 1/4 tsp. Nutmeg
- 1/4 tsp. Salt
- 1/8 cup Chopped pecans
- 1/2 cup Mini marshmallows
Instructions
- Preheat your oven to 375°F and grease a 9×13-inch baking dish.
- Wash and peel the sweet potatoes. Cut them into 1-inch cubes and place them in a large pot.
- Fill the pot with enough water to cover the sweet potatoes and bring it to a boil. Cook for about 10-15 minutes or until the sweet potatoes are fork-tender.
- Drain the sweet potatoes and transfer them to a large mixing bowl. Mash them with a potato masher or fork until smooth.
- In the same bowl, add the pure maple syrup, unsweetened almond milk, vanilla extract, egg, cinnamon, nutmeg, and salt. Mix everything together until well combined.
- Transfer the sweet potato mixture to the greased baking dish, spreading it evenly.
- Bake in the preheated oven for 20-25 minutes, or until the edges are slightly golden.
- Remove the casserole from the oven and sprinkle the mini marshmallows and pecans on top.
- Return the casserole to the oven and broil for 1-2 minutes, or until the marshmallows are lightly browned and toasted. Keep a close eye to avoid burning them.
- Remove from the oven, let it cool for a few minutes, and serve your sweet potato casserole. Enjoy!
