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Optimal Health Kitchen: Sweet Potato Casserole With Crunchy Oat Topping

Updated: May 6

It’s almost Thanksgiving! The time of year when we tend to eat too much fat and sugar. Here is a healthy alternative to the traditional sweet potato casserole topped with marshmallows. This recipe is tasty and uses a little maple syrup for flavor. Enjoy!

Sweet Potato Casserole With Crunchy Oat Topping


Prep time: 20 minutes Cook time: 20 minutes Total time: 45 minutes


  • 3 pounds sweet potatoes, peeled and chopped (about 8 cups)

  • 1/2 cup almond milk

  • 2 tablespoons unsalted butter, melted and divided

  • 1/2 teaspoon vanilla extract

  • 3/4 teaspoon kosher salt, divided

  • 1 large egg, beaten

  • Cooking spray

  • 1 cup old-fashioned rolled oats

  • 2/3 cup pecans or walnuts, chopped

  • 3 tablespoons almond meal

  • 3 tablespoons maple syrup, divided

  • 1 tablespoon canola oil


  1. Preheat oven to 375°F.

  2. Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to a boil; reduce heat and simmer 6 minutes or until potatoes are tender. Drain. Return potatoes to saucepan.

  3. Add milk, 1 tablespoon butter, and vanilla; mash to desired consistency. Stir in 1/2 teaspoon salt and egg. Spread potato mixture in the bottom of an 11- x 7-inch glass or ceramic baking dish coated with cooking spray.

  4. Combine remaining 1/4 teaspoon salt, oats, pecans, almond meal, and 2 tablespoons syrup in a bowl. Add remaining 1 tablespoon butter and canola oil; toss to coat. Sprinkle oat mixture over potatoes.

  5. Bake at 375°F for 18 minutes or until surface is golden. Remove pan from oven; drizzle with remaining 1 tablespoon maple syrup.


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