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Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole


Sweet Potatoes

  • 3 large sweet potatoes (about 3 pounds)
  • 1/4 cup milk, feel free to use dairy-free or lactose-free milk it works well
  • 1/4 cup butter or ghee, melted
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • ¾ tsp nutmeg
  • ¾ tsp ground ginger
  • 1 teaspoon salt


  • 1 cup pecans roughly chopped
  • 4 Dates pitted and diced
  • 1/4 cup flour, can use almond flour for a gluten-free option
  • 2 tablespoon butter or ghee


  1. Bring a large pot of water to boil on high heat.
  2. Peel the sweet potatoes with a hand peeler.
  3. Dice the potatoes into chunks and place them into the pot. Cook the potatoes for 20-30 minutes, or until the potatoes are fork-tender.
  4. Drain the potatoes over a colander, and place the potatoes in a large mixing bowl and mash them with a hand masher or electric beater.
  5. Pour the milk, butter, vanilla extract, cinnamon, nutmeg, ginger, and salt into the mixture and continue mixing until creamy.
  6. Preheat your oven to 375 degrees Fahrenheit.
  7. Make the crumble topping. Roughly chop the dates, pecans, and transfer them to a mixing bowl. Add the flour and butter, then mix thoroughly with your hands until combined.
  8. Spread the sweet potato into an even layer in a 9 x 13-inch baking dish. Then sprinkle the crumble mixture on top.
  9. Bake for 25-30 minutes, or until the top is golden brown.


  • To create a more creamier sweet potato layer, use a food processor, hand mixer, or stand mixer to blend.
  • To make it dairy-free , you can swap butter for ghee as well as use any type of nut milk.