Every Thanksgiving table has that one dish everyone fights over, and sweet potato casserole is usually it. Traditional versions — including the famous Paula Deen-style recipes — are known for plenty of butter and sugar.
This version keeps all the cozy Southern flavor but lightens things up.
Blend mashed sweet potatoes with eggs, Greek yogurt, warm spices, and a touch of maple syrup until creamy and smooth. Instead of a heavy butter-and-sugar topping, you can choose a crunchy oat-pecan streusel or a small, sensible layer of toasted marshmallows.
It’s still rich, comforting, and holiday-worthy — just not loaded with butter and sugar. Whether you’re planning the best Thanksgiving side dishes, browsing Thanksgiving recipes for yams, or looking for easy recipes for sweet potato casserole, this lightened-up version delivers.
Why This Healthy Sweet Potato Casserole Works
No stick of butter. Greek yogurt and eggs give the base its creamy texture without relying on butter.
No refined white sugar. Just 2 tablespoons of maple syrup in the whole base — and you can omit it entirely if your sweet potatoes are sweet enough.
Naturally sweet. Sweet potatoes bring their own sweetness, especially deep-orange varieties like garnet or jewel yams.
Greek yogurt adds creaminess and protein. It makes the casserole feel indulgent without making it heavy.
Two lighter topping options. Choose an oat-pecan streusel or a small amount of mini marshmallows — not three cups.
Make-ahead friendly. Assemble it ahead and bake it when you’re ready, which is exactly what you want on Thanksgiving.
Healthy Sweet Potato Casserole
Creamy, lightly sweet mashed sweet potatoes with warm spices, topped with a crunchy oat-pecan streusel or a light layer of toasted marshmallows — a healthier take on a classic Thanksgiving side dish.
Ingredients
For the Sweet Potato Base:
- 4 cups mashed sweet potatoes (about 4 large sweet potatoes, or 2 (15 oz) cans of yams, drained)
- 2 large eggs
- ½ cup plain Greek yogurt (nonfat or 2%)
- ¼ cup unsweetened milk (almond, skim, or whole)
- 2 tbsp maple syrup or honey (optional — taste first)
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- ½ tsp ground nutmeg
- ¼ tsp salt
- Optional: 1 tbsp melted coconut oil or unsalted butter, for extra richness.
For the Pecan-Oat Streusel Topping (Recommended):
- ½ cup old-fashioned oats
- ¼ cup almond flour
- 2 tbsp chopped pecans
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- ½ tsp ground cinnamon
- Pinch of salt
For the Light Marshmallow Topping (Optional Classic):
- 1 cup mini marshmallows (not 3 cups — a little goes a long way)
Instructions
- Preheat the oven to 350°F and lightly grease a 9x13-inch baking dish.
- Prepare the sweet potatoes. If using fresh sweet potatoes, peel, cube, and boil until fork-tender, about 15–20 minutes. Mash until smooth. If using canned yams, drain them well and mash.
- Make the base. In a large bowl, whisk together the mashed sweet potatoes, eggs, Greek yogurt, milk, maple syrup, vanilla, cinnamon, nutmeg, and salt until completely smooth. If using the optional coconut oil or butter, stir it in now.
- Transfer to the dish. Spread the sweet potato mixture evenly into the prepared baking dish.
- Add the topping. For the pecan-oat streusel, combine oats, almond flour, pecans, maple syrup, melted coconut oil, cinnamon, and salt in a bowl. Stir until crumbly, then sprinkle evenly over the sweet potatoes. For marshmallow topping, wait until the last few minutes of baking before adding them.
- Bake. For the streusel version, bake at 350°F for 25–30 minutes, until heated through and golden on top. For the marshmallow version, bake the base for 20–25 minutes first, then scatter 1 cup mini marshmallows over the top and bake for another 5–7 minutes, until puffed and lightly toasted. Watch closely so they don’t burn.
- Rest and serve. Let the casserole rest for 10 minutes before serving. It will be very hot.
Notes
Calories per Serving: About 170–190 (with streusel)
Added Sugar: About 2–3g per serving
Tips for the Best Healthy Sweet Potato Casserole
Taste before sweetening. Sweet potatoes vary in sweetness. Add the maple syrup only if the base needs it.
Use Greek yogurt for creaminess. It replaces most of the butter traditional recipes rely on and adds a little protein.
Drain canned yams well. Excess liquid makes the casserole watery. If using canned, drain and pat dry before mashing.
Don’t overmix the eggs. Stir until everything is just combined for a lighter texture.
Keep marshmallows optional and measured. A small layer of mini marshmallows adds classic flavor without turning the dish into dessert. One cup for the whole pan is plenty.
Make it ahead. Assemble the base and streusel separately up to 2 days ahead. Cover and refrigerate, then add the topping and bake when ready. Add 5–10 minutes to the bake time if going in cold.
Use certified gluten-free oats if needed. Oats are naturally gluten-free but are often processed with wheat.
Easy Variations
Paula Deen Sweet Potato Casserole With Marshmallows (Lightened Up)
Use the base above and top with just 1 cup mini marshmallows during the last 5–7 minutes of baking. You still get the gooey, toasted marshmallow finish without the usual mountain of sugar.
Paula Deen Sweet Potato Casserole With Cream Cheese (Lightened Up)
For a richer, cheesecake-like twist, blend 4 oz softened reduced-fat cream cheese into the base and reduce the Greek yogurt to ¼ cup. It’s creamier and more indulgent, but still far lighter than a traditional butter-heavy version.
Boston Market-Style Sweet Potato Casserole
Boston Market is known for its streusel-topped sweet potato casserole. The pecan-oat streusel above gives you that crunchy, bakery-style finish without a stick of butter.
Vegan Version
Replace the eggs with 2 flax eggs (2 tbsp ground flaxseed mixed with 5 tbsp water, rested for 5 minutes), use dairy-free yogurt and unsweetened plant milk, and choose maple syrup instead of honey. Use coconut oil in the streusel.
Lower-Sugar Version
Omit the maple syrup entirely from the base and use just ½ tbsp maple syrup in the streusel. The sweet potatoes and cinnamon will carry the flavor.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, cover with foil and warm in a 350°F oven for 15–20 minutes, or microwave individual portions for 1–2 minutes. Marshmallow-topped leftovers won’t be as pretty on day two, but they’ll still taste great.
To freeze: Prepare the casserole without the topping, wrap tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator, add the topping, and bake as directed.
Frequently Asked Questions
Is this sweet potato casserole healthy?
Yes — this version is much lower in sugar and butter than traditional recipes. It uses Greek yogurt, eggs, oats, and pecans for creaminess and texture, with only a small amount of maple syrup.
Can I make it without any added sugar?
Yes. Omit the maple syrup from the base and use just ½ tbsp in the streusel, or leave it out entirely. Sweet potatoes are naturally sweet, especially with cinnamon and vanilla.
Can I make it without butter?
Yes. This recipe uses no butter in the base and only 1 tbsp coconut oil in the streusel. You can also use unsweetened applesauce or add more Greek yogurt to the base.
Can I still use marshmallows?
Yes, but keep it to about 1 cup mini marshmallows for the whole dish. Traditional recipes often use 3 cups or more, which adds a lot of sugar.
Can I use canned sweet potatoes or yams?
Yes — canned yams work well and save time. Drain them very well and mash before using. Make sure they’re plain yams, not candied or pre-seasoned.
Can I make this sweet potato casserole ahead of time?
Absolutely. Assemble the base up to 2 days ahead, cover, and refrigerate. Add the topping and bake when ready, adding 5–10 minutes to the bake time.
Why is my sweet potato casserole watery?
Usually from undercooked or poorly drained sweet potatoes, or from adding too much milk. Mash and drain well, and stick close to the recipe’s liquid ratios.
How do I keep the marshmallows from burning?
Bake the casserole first without the marshmallows, then add them in the last 5–7 minutes if they’re browning too fast, tent with foil.
Is this the same as Boston Market sweet potato casserole?
It’s similar in spirit. Boston Market’s version is known for its streusel topping, so use the pecan-oat streusel variation for a closer match.
More Healthy Thanksgiving Side Dishes You’ll Love
- Healthy Green Bean Casserole
- Southern Cornbread Salad with Chicken & Bacon (25g Protein)
- 13 Easy Crockpot Thanksgiving Recipes | Sides, Mains & Desserts
Conclusion
This healthy sweet potato casserole is everything a holiday side dish should be — creamy, cozy, lightly sweet, and topped with either a crunchy oat-pecan streusel or a small layer of toasted marshmallows.
It’s Paula Deen-inspired in flavor, but lightened up so it isn’t loaded with butter and sugar.
Use good sweet potatoes, mash them smooth, taste before sweetening, and keep the topping sensible.
Whether you go classic with a little marshmallow or opt for the streusel or cream cheese variation, you’ll end up with a dish that tastes like Thanksgiving should — warm, comforting, and just indulgent enough.
