This Skinny Vegan Sweet Potato Casserole with Maple Pecan Topping is a vegan, light and healthy twist to traditional sweet potato casserole. All the comfort food, less than half the calories!


Thanksgiving is just around the corner and I’ve already gotten my Gluten Free Vegan Pumpkin Pie recipe ready, my GF Vegan Meatloaf recipe done and waiting, and my Vegan GF Shepherd’s Pie begging to be eaten. It’s now time for a divine vegan and gluten free sweet potato side dish. Two words: mind-blown.

It would be an injustice not to describe how you can make a perfectly healthy, delicious, comforting and low calorie sweet potato casserole. Yeah, I’m talking about this exact delicious Vegan Sweet Potato Casserole with Maple Pecan Topping friends.

This Skinny Vegan Sweet Potato Casserole with Maple Pecan Topping is a vegan, light and healthy twist to traditional sweet potato casserole. All the comfort food, less than half the calories!

Let’s start with the base. Delicious sweet potato that you’ve cubed, boiled and mashed. We all know that sweet potato in and of itself is a delicious and healthy starch, so my plan was to keep the defining nutritious qualities of this beautiful vegetable and highlight it in this casserole rather than hide it.

Next, I added some natural sweeteners to the mashed sweet potato, some almond milk, some vegan butter and some delicious fall seasonings of cinnamon and all spice.

Next? We scoop it into the casserole dish and set aside. If you made the maple pecan topping while the sweet potato was boiling, just sprinkle it on top right now. If not, let’s get right to it. We have pecans, almond flour, maple syrup and vegan butter coming together in a deliciously sweet crumble topping that will have to picking sweet bits and pieces off of the top of the casserole. The topping is gluten free and vegan, and is so delicious that I need to make it again on another recipe!

This Skinny Vegan Sweet Potato Casserole with Maple Pecan Topping is a vegan, light and healthy twist to traditional sweet potato casserole. All the comfort food, less than half the calories!

Did I mention that this was a healthy sweet potato casserole? Yes, we are still at healthy. The thing is, sweet potato is so naturally sweet that it only needs a few ingredients to enhance it, and transform it into a beautiful baked healthy sweet potato casserole with an addictive crumbly topping. Next, pop that casserole right into the oven for 30 minutes.

What you’ll get is a slightly risen, puffed up sweet potato casserole that is dreamily sweet, fluffy and light and a topping (I know, I know) that complements it so perfectly you’ll be making this before, during and after Thanksgiving. Above all, this really only takes 10 minutes of prep since the majority of the time is spent boiling the sweet potato and baking the casserole, so you can tick “easy peasy” off of your list. Giving you time to make all those other delicious Thanksgiving recipes you’re eyeing. This Skinny Vegan Sweet Potato Casserole with Maple Pecan Topping is a vegan, light and healthy twist to traditional sweet potato casserole. All the comfort food, less than half the calories!


  • Sweet Potatoes – are high in Vitamin A, betacarotene, dietary fiber and Vitamin C
  • Coconut Oil – increases healthy cholesterol, high in healthy fats (MCTs) + so many other benefits
  • Pecans – high source of energy, healthy fats and Vitamin E.
  • Everything is natural – the almond meal, the almond milk, the maple syrup and all the other ingredients. You’ll get lots of delicious, nutrition whole foods for half the calories of regular sweet potato casserole!


Q: Can I make this sweet potato casserole ahead of time? A: Yes! This casserole lasts for a good week in the fridge.   Q: How do I reheat this sweet potato casserole? A: If it’s just for me, I just heat it up in the microwave. You can reheat the entire casserole in the oven at 350 degrees until heated through (about 15 minutes). This Skinny Vegan Sweet Potato Casserole with Maple Pecan Topping is a vegan, light and healthy twist to traditional sweet potato casserole. All the comfort food, less than half the calories!

P.S. Here are some of the items I used to make this recipe if you’d like to use them too:


More Delicious Guilt Free Thanksgiving Recipes From Around the Web

Healthy Thanksgiving Recipes for a Guilt Free Feast from Woman’s Day


Gluten Free Cornbread Muffins


Apple Pecan and Feta Salad with Honey Apple Dressing

Gluten Free Vegan Cornbread Stuffing

Vegan Sweet Potato Casserole with Maple Pecan Topping

Vegan Sweet Potato Casserole with Maple Pecan Topping

Prep Time:
Cook Time:
Total Time:
Serves: 8-10
Category: Dinner
Calories: 342
Maple Pecan Topping:
  • 3 tablespoons maple syrup
  • 6 tablespoons almond flour
  • 1 1/2 tablespoons melted vegan butter
  • 3/4 cup pecans, coarsely chopped
Sweet Potato Casserole:
  • 3.3 pounds sweet potato, peeled and cut into 1 inch cubes
  • 3 tablespoons brown sugar
  • 3 tablespoons maple syrup
  • 1/4 cup unsweetened almond milk
  • 6 tablespoons coconut oil or olive oil
  • 6 tablespoons vegan butter, room temperature
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
Maple Pecan Topping
  • While sweet potato is boiling or right before, mix all the ingredients for the maple pecan topping together and set aside until needed.
  • Preheat oven to 350 degrees Fahrenheit and prepare a casserole dish. Set aside.
  • In a 4 QT pot of boiling water, boil the sweet potato for 20 minutes until fork soft.
  • When the sweet potato is finished boiling, drain and mash. Add the rest of the ingredients and using the potato masher, mix all the ingredients together until they are incorporated, about 2 minutes of mashing.
  • Spoon sweet potato mix into the casserole dish and top with the Maple Pecan topping.
  • Bake for 30 minutes (check that nuts don't burn - if they are browning too quickly cover with foil) then remove from oven. Allow to cool for 10 minutes and then serve.

This recipe is vegan and gluten free.

*I used coconut flour in the video to show diversity. You can use almond flour or coconut flour if you desire. If you are not gluten free, feel free to use regular flour.

HOW TO STORE You can store this casserole in the fridge covered for up to a week. You could either use a casserole dish with a fitted cover, or cover the casserole with foil, or transfer to an airtight tupperware container.


Instagram Jessica in the Kitchen If you try this Vegan Sweet Potato Casserole with Maple Pecan Topping please let me know in the comment section below, or tag me on instagram with the hashtag #jessicainthekitchen! For more exclusive recipes follow me on Instagram AND on Snapchat: jessinkitchen.

Tags: Dairy Free, Fall, Gluten Free, sweet potato, Vegan Dairy Free, Fall, Gluten Free, sweet potato, Vegan
by Jessica

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  1. So much better than the marshmallow covered versions!

  2. Girl, I am with you–I could eat this all day long!! That is why I too had to lighten up my families recipe. I share my lighter version tomorrow. Great minds think alike!!! Your dish looks amazing. I love the addition of almond flour to the topping!

  3. I could look at the photo of the topping all day, so delicious Jessica!

  4. I get overly excited, too, when talking about amazing food. Then others look at me like, “Wow.” And they don’t get it, the weirdos. This looks awesome! I love Sweet potatoes.

  5. My husband ALWAYS makes fun about how I describe and talk about food because I sound like a teenager when I do it, but there’s no other way – it’s just that good 🙂 And this one looks AMAZING! I love that you made this such a lighter version too – yum!

  6. Jessica, this sweet potato casserole looks SO good!!!! Pinning and trying this one for Thanksgiving!! love the Maple Pecan Topping . . can’t wait to try this!

  7. Wow, I would be gaga over those sweet potatoes as well Jessica!! They look delicious, and so healthy. 🙂

  8. Kit Graham says:

    Yes! I love sweet potatoes and maple. It’s the best combo!

  9. This casserole looks amazing, Jessica! I love that you made this into a lighter version. And the maple topping sound incredible!

  10. I have only ever had savoury sweet potato dishes before, but I am going to have to change that. This sounds so good. I love male syrup and pecans together.

  11. Your Thanksgiving ‘sweet with savoury’ dishes always fascinate me because they seem like having dessert with a main course – but I love it!! I’ve tried something like this once and thought I’d died and gone to heaven. Wonderful, Jessica, and I hope you have a wonderful Thanksgiving this year!

  12. alex says:

    My name is Alex, I love your writing style about pecans

  13. Ashley says:

    Sweet potatoes – how I love you! This casserole …. I just ate dinner but would happily eat some right now! LOVE that crumbly topping!

  14. Joanne says:

    I want to faceplant into this and eat my way out. And now you’ve got me all giggly and fawning over it as well!

  15. This speaks to me on so many levels! The mere mention of sweet potatoes AND maple anything makes me gaga. 🙂

  16. I think it is ok to be gaga about food. I approve.

  17. Yum, looks delicious! Love sweet potato!

  18. Tammy says:

    Oh heavens! Jessica! 😀 😀 😀

    No descriptions necessary. All I have to do is look at your pictures and suddenly I’m in food heaven.

    My favorite fall flavors all together in one dish. What more can a girl ask for?? 😉


  19. Arpita@ The Gastronomic Bong says:

    Sweet potato casserole looks wonderful! I simply love sweet potato.. This will be happening in my house stat. 🙂

  20. I laughed out loud when I read your description of being excited. Only true foodies get that thrill out of a good recipe! 🙂 Love this casserole! Looks perfect!

  21. This casserole looks beautiful and sweet potatoes paired with maple flavors and pecan is a winner!

  22. Joy says:

    I made a small version of this casserole tonight to try it out before Thanksgiving. I lost 30 pounds in the past year and did not want to gain it back cooking high fat dishes during the holidays. My husband is not generally a fan of sweet potato casserole, but he tried this one tonight. He gave it rave reviews and even went back for seconds!! He said I should definitely make this for the family this Thanksgiving:) Thanks for a great recipe!!

    • Jessica says:

      Hi Joy,

      Congrats on your weight loss and I’m so happy to hear you and your family enjoyed my recipe!! You’re quite welcome and thank you for the feedback. Have a Happy Thanksgiving when it comes!

  23. Leslie says:

    Can I make the sweet potato mash mixture ahead of time (2 days before), then top and bake on Thanksgiving ?? I worry the potatoes will go brown.

    • Jessica says:

      Hi Leslie,

      I haven’t tried that personally for this recipe, but yes you can boil them ahead of time, allow them to cool, and then store them in the fridge in a sealed container until you’re ready bake them. I have personally boiled sweet potatoes, then used them a few days later and they are the same colour. Hope that helps and have a Happy Thanksgiving when it comes!

    • Jessica says:

      Hi Lesie,

      I would also recommend allowing the sweet potato mash to come to room temperature out of the fridge before you add the toppings and then bake.

  24. Katie says:

    Hello! I’m making this ahead of time for thanks giving. I’m preparing the casserole without topping and will be refridgerating it. How long would you suggest having it in the oven, and how hot, to heat through before topping?


    • Jessica says:

      Hi Katie,

      What I would recommend, is that you do everything up to step 4 (except preheating the oven & putting the topping on top) and then refrigerate that. On Thanksgiving Day, allow it to come to room temperature (otherwise you’ll need to increase the baking time), make the topping, add it on top, and then bake according to the directions. So all you’d be doing on the day is making the topping and baking the casserole. Hope that helps!

    • Jessica says:

      Have a Happy Thanksgiving when it comes!

  25. Melissa Hart Roush says:

    I tried your skinny sweet potato casserole for the first time on Thanksgiving today and it was so delicious!!! I was trying to find a healthier replacement to my grandmother’s canned yams with marshmallows and it was such a hit!!! Thank you so much. Melissa

    • Jessica says:

      Hi Melissa,

      Yay! So happy to hear! You’re so welcome, and thanks for the feedback!

  26. Stephanie says:

    I made this for our thanksgiving dinner. It turned out so delicious. Thank you for the delicious and healthy version of sweet potatoes. I linked to your recipe in my thanksgiving roundup.

    • Jessica says:

      Hi Stephanie,

      I’m so happy to hear! Thanks for the feedback and you’re so welcome! I will definitely check out your roundup and thanks for including me!

  27. Sasha says:

    I made this today and really like it. However, the coconut oil is overpowering the dish. Can you recommend another oil to use or should I use less coconut oil next time?

    • Tessa D says:

      I was going to make this for Thanksgiving but now I’m worried about the coconut taste. I wonder if it would be okay to cut the coconut oil down?

    • Jessica says:

      Hi Sasha,

      So glad you enjoyed it! You could definitely use olive oil instead.

  28. Heather says:

    Can I sub honey for the maple syrup???

  29. Carol says:

    I see this is an old post but I’m just seeing it. Question: May I use oatmeal instead of the pecans. My granddaughter is highly allergic . She can’t even touch them, so it’s not worth taking a chance.

    • Jessica says:

      Hi Carol,

      It’s okay, you can comment on any post I’ll definitely reply! If she allergic to all nuts? If not, you could easily use walnuts, macadamia nuts or hazelnuts. If yes, you can add ½ cup oats and they’ll get crunchy while baking. Watch it to see if it’s burning and if it’s browning too quickly then cover it with foil for the rest of the baking time. Hope that helps!

    • Jessica says:

      By the way, you could probably also add up to a tablespoons of extra vegan butter or coconut oil for the streusel topping to properly toast the oats.

  30. Thank you so much Jessica for the amazing recipes. My 9,6 and 3 year olds just started a YouTube channel and they wanted to make your recipe on it. You can see it at just wanted to let you know and make sure it’s okay to use it. We did give you credit in the video and in the comments. And if there is any other healthy recipes you would like my children to try please let me know. They want to gets children involved in there own health and cooking. Thank you so much. God bless you.

  31. Sara says:

    I made this for Thanksgiving this year – my favorite dish every year is my mom’s sweet potato casserole with pecan topping. However, hers is loaded with sugar and is not vegan. When I saw this recipe, I decided to try it out to see if I could live with it as an alternative. It was such a hit at the Thanksgiving table, and I liked it so much I’m making it again tonight. I’ve been craving it ever since the holiday. And that topping is addictive!

    This will definitely be a staple for our Thanksgivings to come. Thanks so much for sharing such a delicious recipe.

    • Jessica says:

      Hi Sara,

      Oh wow!! Thank you so much for letting me know! I am SO glad that you enjoyed my casserole recipe. Your mom’s own sounds SO yummy! Thank you so much for your feedback and you are so very welcome. I hope you had a fantastic Thanksgiving!!

  32. Deb says:

    You suggest I watch the video but then there is no printed recipe. This is very frustrating.

    • Jessica says:

      Hi Deb,

      Yup it’s there – just scroll down! If you’re on mobile, click “read more”.

  33. Samantha says:

    Could you Pre make the night before and do the 30 min heating the day you are wanting to serve?


    • Jessica says:

      Hi Samantha,

      I haven’t tried that, so I can’t verify it’ll work perfectly, but if you’re doing that I would:

      1) Wait until right before baking to add the topping
      2) Bring to room temperature completely before baking.

      I hope that helps!!

  34. Allison Brannen says:

    I’m just wondering if this recipe could be made in a crockpot? If so, how would you suggest cooking? Thanks for the help!

  35. Shirley says:

    Just made this…I didn’t have enough pecans so I used walnuts also…and I don’t use brown sugar so I used turbanado sugar and cut it back to one cup. Looks awesome

    • Jessica says:

      Hey Shirley,

      I am SO happy to hear this!! So glad you enjoyed and loved your changes. Happy Thanksgiving when it comes!!

  36. Kaye Dixon says:

    Jessica, I made this for my family’s Thanksgiving Dinner and received rave reviews! I plan to make this at least once a month to eat on throughout the week. My husband is drooling over leftovers tonight! Thanks again for a delicious meal!

  37. Samantha says:

    Great recipe! I featured it on a blog post of my favorite Thanksgiving recipes!

  38. Robin says:

    Can I get the nutritional facts on this recipe please…Skinny west potato casserole with maple topping…Thank you so much!!

  39. Debra says:

    I added an egg and put oatmeal I to pping. The low sugar is great!Will make this again

  40. Donna P says:

    Thank you Jessica for this amazing recipe! I made it as is except I halved the butter and oil and reduced the sugars by one third in the sweet potato mixture. My family and I loved it!

    Rating: 5
    • Jessica says:

      Thank you so much Donna! I’m so happy to hear that you and your family loved it! Thank you so much for reading!

    • Pauline says:

      If you store it in the fridge for one week, is it stored after cooking it or before cooking it

      • Gavin | Jessica in the Kitchen says:

        Hi Pauline! Definitely stored after cooking! I hope this helps! Thank you so much or reading!

  41. Hey! I would love to thank you for this wonderful recipe. Thank you so much , I will try it with my daughter. My daughter loves you and we always follow you thanks

    Rating: 5
    • Courtney | Jessica in the Kitchen says:

      Hey! We’re so happy to hear that you love the recipe! Thanks so much for sharing!! ?

  42. We should try this lovely topping recipe. This is really impressive. Thanks for sharing.

    • Gavin | Jessica in the Kitchen says:

      We love this topping too, thank you Alexander! Thank you for reading!

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