Low-Sugar Sweet Potato Casserole with Oats

A Healthier Take on a Classic Thanksgiving Favorite

Sweet potato casserole is one of those dishes that can easily blur the line between a side and a dessert — creamy, spiced, and sweet enough to make anyone reach for seconds. But traditional versions are often loaded with sugar, marshmallows, and heavy toppings.

Enter this Low-Sugar Sweet Potato Casserole with Oats — a lighter, naturally sweetened version that keeps all the comfort and flavor but cuts down on the refined sugar. The result? A perfectly spiced, creamy sweet potato base topped with a golden, crunchy oat crumble that gives you all the cozy fall vibes without the sugar crash.

Whether you’re serving health-conscious guests or simply want to balance your Thanksgiving table with something wholesome, this recipe will quickly become your new go-to holiday side.

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Why You’ll Love This Low-Sugar Sweet Potato Casserole

• Naturally Sweetened: Uses maple syrup and the natural sweetness of sweet potatoes — no refined sugar overload.

• Crispy Oat Topping: Adds texture and nutty flavor without marshmallows.

• Healthier but Still Indulgent: Creamy, buttery, and satisfying while being lightened up.

• Perfect for Holiday Gatherings: A crowd-pleaser that everyone — including kids — will love.

• Make-Ahead Friendly: Can be prepared ahead of time for easy entertaining.

This recipe keeps the heart of the traditional dish intact while giving it a healthy, modern twist.

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Ingredients You’ll Need

All the comforting flavors of sweet potato casserole — just smarter and lighter.

For the Sweet Potato Filling:

• 4 large sweet potatoes (about 3 pounds) – Peeled, cubed, and cooked until tender.

• ¼ cup pure maple syrup – Adds natural sweetness and warmth.

• ¼ cup milk or non-dairy milk – For creaminess without heaviness.

• 2 tablespoons melted butter or coconut oil – For richness and smooth texture.

• 2 large eggs – To bind the filling and give structure.

• 1 teaspoon vanilla extract – Adds depth and a dessert-like aroma.

• 1 teaspoon cinnamon – Brings cozy spice flavor.

• ¼ teaspoon nutmeg – Optional but enhances the fall taste.

• Pinch of salt – Balances sweetness and brightens flavor.

For the Oat Topping:

• ¾ cup gluten-free rolled oats – Adds fiber and a crisp texture.

• ½ cup chopped pecans or walnuts – For crunch and nuttiness (optional but recommended).

• 2 tablespoons coconut sugar or brown sugar – Keeps it sweet but light.

• 3 tablespoons melted butter or coconut oil – Helps crisp up the topping.

• ½ teaspoon cinnamon – To echo the flavor in the filling.

• Pinch of salt – Enhances the crunch and sweetness.

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How to Make Low-Sugar Sweet Potato Casserole with Oats

Step 1: Cook the Sweet Potatoes

1. Preheat the oven to 375°F (190°C).

2. Peel and cube the sweet potatoes.

3. Place them in a large pot, cover with water, and bring to a boil.

4. Cook for 15–20 minutes or until fork-tender.

5. Drain well and let cool slightly.

Pro Tip: For even more flavor, roast the sweet potatoes instead. Simply pierce them with a fork, bake at 400°F for 45–50 minutes, and scoop out the soft flesh. Roasting caramelizes the sugars naturally and adds depth.

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Step 2: Mash and Mix the Filling

In a large bowl, mash the sweet potatoes until smooth (you can use a masher or hand mixer).

Add melted butter, maple syrup, milk, eggs, vanilla, cinnamon, nutmeg, and salt. Mix until creamy and well combined.

Taste Test Tip: Try a small spoonful before baking. The mixture should taste lightly sweet — not dessert-level sweet. The oats will add extra flavor and texture on top.

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Step 3: Make the Crunchy Oat Topping

In a separate bowl, combine oats, chopped nuts, coconut sugar, cinnamon, and salt. Stir in the melted butter and mix until evenly coated.

The mixture should clump slightly when pressed together — that’s when you know it’ll bake into a crisp topping.

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Step 4: Assemble the Casserole

1. Lightly grease a 9×9-inch or 9×13-inch baking dish.

2. Spread the sweet potato filling evenly into the dish.

3. Sprinkle the oat topping evenly over the top.

If you love extra crunch, add an extra handful of oats or pecans on top before baking.

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Step 5: Bake to Golden Perfection

Bake uncovered for 30–35 minutes, until the top is golden brown and crisp.

Let cool for 10–15 minutes before serving — this helps the casserole set and brings out the natural sweetness even more.

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Why This Recipe Is Lower in Sugar

Traditional sweet potato casseroles often rely on large amounts of brown sugar, marshmallows, and syrup. This version focuses on natural sweetness instead:

• Sweet potatoes are naturally sweet when cooked or roasted.

• Maple syrup provides a hint of caramel flavor without refined sugar.

• Coconut sugar in the topping adds a mild sweetness with a lower glycemic index.

• Cinnamon and vanilla enhance flavor naturally, so you need less sugar overall.

Each bite tastes cozy and sweet, but not cloying — perfect for those who want a more balanced, wholesome dish.

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How to Make It Even Healthier

• Use less butter: Try 1 tablespoon of butter and 1 tablespoon of unsweetened applesauce.

• Make it vegan: Substitute eggs with flax eggs (1 tablespoon flaxseed meal + 3 tablespoons water per egg).

• Add more fiber: Mix chia seeds or ground flaxseed into the oat topping.

• Add protein: Stir in 2 tablespoons of almond butter or Greek yogurt into the sweet potato mixture.

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Make-Ahead Instructions

This casserole is ideal for holiday prep because it holds up beautifully before baking.

To Make Ahead:

• Prepare the sweet potato filling and oat topping separately.

• Assemble the casserole, cover tightly, and refrigerate for up to 24 hours.

• When ready to bake, let it sit at room temperature for 20 minutes, then bake as directed.

To Freeze:

• Cool completely after baking.

• Wrap tightly with plastic wrap and foil.

• Freeze for up to 2 months.

• Reheat at 350°F (175°C) for 25–30 minutes, uncovered, until warmed through and crisp.

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Storage and Reheating

Refrigerator: Store leftovers in an airtight container for up to 5 days.
Reheating: Warm individual portions in the oven or microwave. The topping stays crisp best when reheated in the oven.

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Serving Suggestions

This low-sugar sweet potato casserole pairs perfectly with all your Thanksgiving favorites. Serve it alongside:

• Roast turkey or chicken – For classic holiday harmony.

• Cranberry sauce – Adds tang to balance the sweetness.

• Garlic green beans – For a fresh, savory contrast.

• Stuffing or wild rice pilaf – Adds hearty texture.

• Roasted Brussels sprouts – Earthy flavor meets natural sweetness.

It’s also delicious served as a brunch side dish or even a healthy dessert alternative!

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Add Your Own Twist

Make it unique and match your personal flavor preferences:

1. Apple-Cinnamon Version: Mix in ½ cup of finely diced apples before baking.

2. Pumpkin Spice Casserole: Add ½ teaspoon pumpkin pie spice for an extra autumn feel.

3. Nut-Free Crunch: Use pumpkin seeds or sunflower seeds instead of pecans.

4. Coconut Lovers’ Style: Add ¼ cup shredded coconut to the topping.

5. Berry Burst: Sprinkle fresh cranberries or dried cherries into the filling for a tart contrast.

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Nutrition Highlights

This casserole isn’t just lighter in sugar — it’s nutrient-rich and satisfying.

• Sweet Potatoes: Loaded with fiber, vitamin A, and antioxidants.

• Maple Syrup: Natural sweetener with minerals like zinc and manganese.

• Oats: Add whole-grain fiber and heart-healthy texture.

• Pecans/Walnuts: Provide protein and healthy fats.

Approximate Per Serving (1 cup):

• Calories: ~240

• Total Fat: 9g

• Carbohydrates: 34g

• Fiber: 5g

• Sugar: 10g (mostly natural)

• Protein: 4g

It’s a sweet, cozy, and wholesome dish that feels like a treat but fits into a balanced holiday menu.

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Frequently Asked Questions (FAQs)

Can I make this vegan?
Yes! Replace eggs with flax eggs (1 tablespoon flaxseed meal + 3 tablespoons water per egg), use coconut oil instead of butter, and plant-based milk instead of dairy.

Can I skip the nuts?
Definitely. Replace them with seeds (pumpkin, sunflower, or hemp hearts) or extra oats.

What’s the best milk to use?
Any milk works — whole, almond, oat, or coconut milk. Non-dairy versions add a hint of natural sweetness.

Can I make it without oats?
Yes. Replace the oats with crushed gluten-free cereal or finely chopped nuts.

How do I make it less sweet?
Cut the maple syrup in half or omit the coconut sugar in the topping. The casserole will still taste deliciously creamy and spiced.

Can I double the recipe?
Absolutely! Just use a larger baking dish and add 10 extra minutes to the baking time.

What if my casserole is too runny?
Add an extra tablespoon of oat flour or mash the potatoes more thoroughly before baking.

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Why Low-Sugar Doesn’t Mean Less Flavor

Cutting back on sugar doesn’t have to mean sacrificing flavor. This recipe is proof that the right combination of spices, natural sweetness, and texture can create a dish that feels indulgent and satisfying.

The creamy sweet potatoes provide a naturally caramel-like sweetness, while the oat topping adds contrast and crunch. Cinnamon and vanilla round it all out, making every bite feel festive, cozy, and balanced — without being overly sweet.

This casserole stands proudly among your traditional holiday sides, and guests won’t believe it’s a low-sugar version.

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Leftover Ideas

If you’re lucky enough to have leftovers, here’s how to turn them into new treats:

• Sweet Potato Breakfast Bowl: Warm a scoop, top with Greek yogurt, nuts, and a drizzle of maple syrup.

• Oat Pancake Batter: Mix leftovers with eggs and a spoonful of oat flour for healthy pancakes.

• Smoothie Add-In: Blend with banana, almond milk, and cinnamon for a sweet breakfast smoothie.

• Dessert Cups: Layer with whipped cream or coconut cream for a light holiday dessert.

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Final Thoughts

This Low-Sugar Sweet Potato Casserole with Oats is proof that comfort food can be wholesome, balanced, and just as satisfying as the classic version. With creamy, cinnamon-spiced sweet potatoes and a golden oat topping that bakes to perfection, it’s the ideal dish for anyone looking to enjoy the flavors of Thanksgiving — without overdoing the sugar.

It’s a reminder that food doesn’t need to be overly sweet to feel indulgent. Sometimes, it’s about simple ingredients prepared with love — and a little crunch on top.

So this holiday season, bring balance to your table with a casserole that’s sweet in flavor, light in sugar, and rich in comfort.