This Healthy Low-Calorie Sweet Potato Casserole delivers all the cozy holiday flavor you love — with a lighter, cleaner ingredient list. Made with naturally sweet roasted sweet potatoes, warm spices, a touch of maple syrup, and a wholesome oat-pecan crumble topping, this version keeps calories low while staying perfectly creamy and comforting.
It’s the ideal guilt-free holiday side dish — warm, nutritious, and ready in under 30 minutes.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🍠 Ingredients (6 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Sweet Potatoes (peeled & cubed) | 3 medium (900 g) | 360 kcal |
| Low-Fat Milk | 1/2 cup | 51 kcal |
| Maple Syrup or Honey | 3 tbsp | 189 kcal |
| Cinnamon | 1 tsp | 6 kcal |
| Nutmeg (optional) | 1/4 tsp | 3 kcal |
| Healthy Crumble Topping: | ||
| Rolled Oats | 1/2 cup | 150 kcal |
| Chopped Pecans | 1/4 cup | 196 kcal |
| Coconut Oil or Light Butter | 1 tbsp | 100 kcal |
| Pinch of Salt | — | 0 kcal |
➡️ Total Calories (full recipe): ≈ 1,055 kcal
≈ 176 kcal per serving
👩🍳 Preparation Steps
- Cook the sweet potatoes: Boil or steam until very soft.
- Mash: Mash sweet potatoes with milk, maple syrup, cinnamon, and nutmeg.
- Transfer: Spread the mashed mixture into a baking dish.
- Make the topping: Mix oats, pecans, coconut oil, and salt.
- Add topping: Sprinkle the crumble evenly over the sweet potato base.
- Bake: Bake until golden and slightly crisp on top.
Tip: Add a splash of vanilla extract for extra warmth and depth.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 176 kcal |
| Carbohydrates | 31 g |
| Fiber | 4 g |
| Fat | 6 g |
| Protein | 3 g |
| Vitamin A | 160% DV |
| Potassium | High |
🌿 Key Benefits
🍠 Lower in Calories: Only 176 calories per serving.
❤️ Heart-Healthy Ingredients: Sweet potatoes, oats, and pecans provide clean nutrition.
🌱 No Refined Sugar: Naturally sweetened with maple syrup.
🔥 Perfect Texture: Creamy base with a crunchy, wholesome crumble.
✨ Holiday Favorite: Lighter but just as delicious as the classic version.
🍠 Conclusion
This Healthy Low-Calorie Sweet Potato Casserole delivers sweet, warm, comforting flavor with a nutritious twist. It’s perfect as a holiday side dish or a cozy everyday meal that feels indulgent but fits clean-eating goals.
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Keyword: healthy sweet potato casserole, low calorie sweet potato recipe, clean eating casserole, holiday side dishes
