My Sweet Potato Casserole lightened up keeps the buttery, brown sugar flavor of a classic casserole while cutting a lot of calories.
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Prep Time
20 minutes
Cook Time
45 minutes
Total Time
1 hour 5 minutes
Servings
8 people
Difficulty
Easy
Calories *
605 kcal per serving
Technique
Boil sweet potatoes, mix with the brown sugar filling, top with the pecan crumble, and bake.
Flavor Profile
All the buttery, brown-sugar goodness of a classic sweet potato casserole, but lighter.
* Based on nutrition panel
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I have been testing what I am going to make for Thanksgiving this year, and this casserole has made it to the top of the list. I am a big fan of trying to be slightly healthier where we can, and my husband absolutely loved it!⭐⭐⭐⭐⭐
Mara
Sweet Potato Casserole is my favorite Thanksgiving side dish. Served with a simple vegetable casserole, steamed green beans and a roll, it becomes the star of the plate. This lighter version delivers the same comforting flavors — brown sugar, butter and warm spices — with fewer indulgent calories.
Who doesn’t enjoy dessert with dinner before the pie?
In high school and college, my friend Julia brought an unforgettable sweet potato casserole to Thanksgiving. It was rich, buttery and very sweet. When I asked for the recipe years later, I discovered it called for more butter and sugar than I expected — so I reworked it.
With my husband’s input I lightened the filling by reducing the butter and sugar while keeping the topping largely intact. The topping is the part that gives the casserole its signature crunch and flavor, so I kept that familiar mix of brown sugar, pecans and butter. If you prefer, you can slightly reduce the topping sugar and add more oats or flour, but I think a little indulgence belongs at the holiday table.
Toasting the pecans adds a big flavor boost with no extra calories and helps them stay crunchy after refrigeration. With less butter and sugar in the filling, the natural sweet potato flavor shines through more clearly — a tasty reminder of why sweet potatoes are so beloved.
I sometimes use thinly sliced sweet potatoes, layered in the dish, but if they overcook and fall apart I mash or puree them for a smooth, creamy filling. Both approaches are delicious; mashed filling is simply less formal in appearance.
Fortunately, the casserole tastes just as good when the filling is mashed — it’s just a bit less elegant. For a bright orange color, boil the sweet potatoes rather than baking; boiling preserves the color and gives a vivid, appealing result for casseroles, pies, cakes and cupcakes made with sweet potato.
Kitchen Tip: Boil the sweet potatoes in just enough water to cover them to preserve color and flavor. This keeps the filling vibrant and makes for an attractive presentation.
Sweet Potato Casserole Lightened Up
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Ingredients
For the Filling:
- 3 pounds uncooked sweet potatoes sliced 1/8 inch thick or cubed
- 1 cup dark brown sugar unpacked
- 2 eggs lightly beaten
- 1 ½ teaspoons vanilla
- ½ cup low fat milk
- ½ cup melted butter
- pinch salt
For the Topping:
- ½ cup dark brown sugar packed
- ⅓ cup flour
- 5 tablespoons melted butter
- 1 cup chopped pecans toasted
- Dash cinnamon
- Pinch kosher salt
Instructions
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Preheat oven to 350°F (175°C).
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In a large bowl, whisk together brown sugar, eggs, vanilla, milk, melted butter and a pinch of salt until smooth.
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Boil the sweet potatoes in cold water, just covering them, until fork-tender. Drain thoroughly.
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Toss the drained sweet potatoes with the butter-sugar mixture. If you prefer a smooth filling, puree now with an immersion blender or press through a ricer.
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Spread the filling into a 1½–2 quart casserole dish.
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In a medium bowl, combine topping ingredients—brown sugar, flour, melted butter, toasted pecans, cinnamon and a pinch of kosher salt—then sprinkle evenly over the filling.
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Bake 30–40 minutes until the topping is golden and the casserole is bubbling around the edges. Serve warm.
Notes
The photos show a half batch; the ingredient list above is for the full recipe.
Nutrition
Before You Go
I hope you enjoyed this chef-tested recipe. Try other Thanksgiving sides or choose a lighter vegetable option when you want something less rich. Happy cooking and enjoy the holidays!