Lower-Sugar Sweet Potato Casserole
This lower-sugar sweet potato casserole makes a familiar holiday side that stays gentle on digestion. It’s small-batch, fiber-forward, and soft enough to be easy to chew.
This dish is convenient when you want a comforting side with minimal fuss. Cook one medium sweet potato in the microwave or on the stove, mash it in a bowl, top with a simple pecan-oat mix, and bake in a small ramekin. Cleanup is one dish plus a spoon.
Portion size and texture are easy to control. Mash more for a very soft result, or leave a few small chunks if you like a little bite. The topping is optional — you can leave it off for an even softer dish.
Ingredients You’ll Need
- 1 medium sweet potato (10–12 oz), 1 tablespoon unsalted butter or olive oil, 1–2 tablespoons milk or plant milk
- 1 teaspoon maple syrup (optional), 1/4 teaspoon ground cinnamon, pinch nutmeg, pinch of salt
- Topping: 2 tablespoons rolled oats, 2 tablespoons chopped pecans (or sunflower seeds), 1 teaspoon melted butter or oil, 1 teaspoon maple syrup or 1/4 teaspoon brown sugar
You can serve this sweet potato casserole with a small green salad or soft bread if you like.
Step-by-Step Recipe
- Cook and mash the sweet potato: Pierce and microwave 5–8 minutes or simmer 15–25 minutes until very soft. Let cool slightly, peel if needed, and mash with butter and 1–2 tablespoons milk until creamy.
- Prepare the filling and crunch: Stir maple syrup, cinnamon, nutmeg, and a pinch of salt into the mash, adjusting milk for texture. In a small bowl combine oats, chopped pecans, melted butter or oil, a touch of syrup, and cinnamon for the topping.
- Assemble and bake: Spoon mash into an 8–12 oz ramekin, smooth the top, sprinkle on the pecan-oat mix, and bake at 375°F (190°C) for 12–18 minutes until warm and the topping is lightly golden. Let rest 3–5 minutes before serving.
Tips and Easy Variations
Texture & Softness
- Peel the potato and mash or blend for an extra-smooth result.
- Stir in a spoonful of plain yogurt or ricotta for creaminess.
- Leave off the topping for the softest texture.
Lower Sugar & Swaps
- Use 1 teaspoon maple syrup or omit sweetener entirely.
- Swap maple for 1 teaspoon unsweetened applesauce or a few drops of liquid non-nutritive sweetener.
- Use unsalted butter or olive oil to control sodium.
Make-Ahead & Crunch Options
- Assemble mash and topping separately; bake when ready and add a few extra minutes if cold.
- For a lighter crunch, mix oats with crushed cornflakes.
- For nut-free crunch, use toasted sunflower seeds instead of pecans.
Quick tips
- Steam or microwave the potato until very soft to ease digestion.
- Adjust milk to reach a texture that’s easy to chew and swallow.
- Omit or reduce sweetener to suit dietary needs.
Storage and Leftovers
Fridge
Refrigerate leftovers in an airtight container for up to 3 days.
Freezer
Freeze cooled portions in a freezer-safe container for up to 1 month and thaw overnight in the fridge before reheating.
Reheating
Reheat in the microwave for 1–2 minutes covered, or warm in a small oven-safe dish at 350°F (175°C) for 10–12 minutes until warmed through.
Conclusion
Give this lower-sugar sweet potato casserole a try for a familiar, gentle side that fits small-portion cooking.
It’s simple, soft, and kinder to digestion while still delivering cozy holiday flavors.
FAQ
Can I use canned mashed sweet potato?▶
Yes. Use about 1 cup of canned mashed sweet potato, drain any excess liquid, and adjust the milk to reach your desired creaminess.
Can I skip the topping?▶
Absolutely. Skipping the topping makes the casserole softer and easier to chew while keeping the comforting flavor.
