Sweet Potato Casserole made Healthier

Sweet potato casserole is a favorite at our house at Thanksgiving.  Every once in a while I will make this as a side dish, but the original recipe was far more decadent, so I did it with some degree of guilt.  Finally I decided to make it healthier so we can enjoy it more often.  I took some of the fat and sugar out of the casserole, and the topping has less butter and more nutritious ingredients. Sweet potatoes are a great source of fiber, Vitamin A and Vitamin C.  The topping adds more fiber, omega 3 fatty acids and other nutrients.

Baby food tip:  After boiling sweet potatoes, puree and set aside a portion for baby.  This is a great stage 1 food.  A more advanced eater who has already been exposed to egg can be served the finished casserole without the crunchy topping.


2 1/2 lbs sweet potatoes
1/3 cup brown sugar
1/4 cup milk
1 egg

1/4 cup light brown sugar, packed
1/2 cup pecans, chopped fine
1 tablespoon wheat germ
1 tablespoon flaxmeal
1/4 cup white whole wheat flour
2 1/2 tablespoons butter, chilled


Wash and peel sweet potatoes and cut into large chunks.  Place in a pot over high with water and bring to a boil.  Lower to simmer until potatoes are fork tender, about 30-40 minutes.  Preheat oven to 350 degrees. Drain water and place in a mixer or food processor.  Beat or pulse until smooth.  Add milk, brown sugar and egg and mix until combined.

Place in a 9×9 baking dish and or small casserole dish. In a medium sized bowl combine all the topping ingredients with your hands, creating a crumble by breaking apart the butter. Sprinkle topping on top of the sweet potatoes.  Bake in the oven about 25 minutes.


“Yum.  Needs more topping!” Zane, age 8

“Super Yum!  I love it because it’s orange!” Asa, age 4

“It’s okay” Maria, age 10

“Yuck!” Anna, age 9 (her mom says she is not a fan of produce that’s stringy like sweet potatoes.

“OK” Mark, age 12

“OK” Alexander, age 8

“Yuck!” Pearl, age 10 (her mother says she is not a fan of sweet potatoes)


  1. I was wondering about this recipe being under the gluten free section. It is one of our favorites but I was curious about how to make it gluten free. Would I just swap out the flour? What about the wheat germ?
    Thanks!! :)

    • An honest mistake, Kelly. This could easily be made gluten free by substituting rice flour or almond flour and omitting the wheat germ. If you do try it, please let me know how it turns out!


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