Healthy Sweet Potato Casserole with Butternut Squash and Pecan Streusel | 21 Day Fix Holiday Side Dish
This 21 Day Fix Sweet Potato Casserole is a healthy and delicious holiday side dish recipe, made with clean ingredients and butternut squash for some extra veggie power. Topped with a delightful pecan streusel, this version is just as good as (or even better than!) traditional sweet potato casserole, making it a perfect addition to your clean eating holiday menu. This post contains affiliate links for products I’m obsessed with, helping me share more healthy recipes with you.
The holiday season is a time for gathering, gratitude, and, of course, incredible food. This past weekend, I had the pleasure of attending my very first Friendsgiving party, and let me tell you, it was an absolute blast. Who was the brilliant mind behind this tradition of celebrating Thanksgiving twice? It’s truly a genius concept, and I can’t believe we haven’t embraced it sooner!
Beyond the wonderful company, the food spread at the party was simply divine. Among the many delectable dishes, one in particular captured my heart (and my taste buds): the mashed sweet potato casserole. I found myself going back for seconds, then thirds, until my husband playfully had to intervene. It was so incredibly delicious, a truly sinful side dish that left a lasting impression.
The Inspiration: Crafting a Healthier Holiday Favorite
Ever since that unforgettable Friendsgiving, I’ve been determined to create my own “Fixed” version of sweet potato casserole – a healthier rendition that still captures all the comforting flavors I love, but without the excessive sugar and unhealthy fats. Even with a thousand things on my to-do list, I couldn’t wait to get into the kitchen and bring this vision to life. The craving for that sweet potato mash was just too strong!
For inspiration, I explored several recipes, and one that stood out was Minimalist Baker’s butternut pecan sweet potato casserole. Have you ever visited her blog? Dana is an incredibly talented blogger known for her amazing, simple recipes, many of which are naturally gluten-free and dairy-free. I highly recommend checking out her work; her approach to wholesome, delicious food is truly inspiring.
Why You’ll Love This Healthy Sweet Potato Casserole
This recipe isn’t just a healthy alternative; it’s a delicious celebration of flavors and textures, meticulously crafted to fit a clean eating lifestyle without sacrificing taste. Here’s why this healthy sweet potato casserole will become your new holiday go-to:
- 21 Day Fix Approved: Specifically designed to align with 21 Day Fix portion control, making it easy to enjoy your holiday feast without derailing your fitness goals. It’s also suitable for 2B Mindset and Weight Watchers (WW).
- Rich in Veggies: By combining sweet potatoes with butternut squash, we boost the nutrient content, adding extra vitamins, fiber, and an earthy sweetness that complements the dish perfectly.
- Clean Ingredients: We’ve swapped out traditional butter and brown sugar for cleaner, more natural alternatives like coconut oil, maple syrup, and a touch of honey. This ensures a wholesome dish that everyone can feel good about eating.
- Gluten-Free & Dairy-Free: This recipe is naturally free from gluten and dairy, making it an excellent choice for those with dietary restrictions or allergies, ensuring no one misses out on this holiday classic.
- Paleo-Friendly: With its focus on whole, unprocessed ingredients, this casserole also fits seamlessly into a Paleo diet.
- Irresistible Pecan Streusel: Instead of sugary marshmallows, we’ve created a crunchy, honey-toasted pecan topping that adds texture, flavor, and a touch of gourmet elegance. It’s the perfect balance of sweet and nutty.
- Taste That Rivals Traditional: Don’t let the “healthy” label fool you – this casserole is packed with the sweet, comforting flavors you expect from a holiday side, and many might even prefer it over the traditional version!
Key Healthful Swaps for a Guilt-Free Indulgence
To transform this traditionally indulgent side dish into a FIX-friendly and genuinely healthy sweet potato casserole, I focused on a few strategic swaps:
- **Sweet Potato and Butternut Squash Blend:** Instead of solely relying on sweet potatoes, I used a 50/50 ratio of sweet potato and butternut squash. This ingenious addition significantly boosts the vegetable content, adding more fiber and an even deeper, richer flavor profile. It’s a fantastic way to sneak in extra nutrients without anyone even noticing!
- **Butter-Free & Dairy-Free:** To ensure this dish is safe for my son (and perfect for those with dairy sensitivities), I completely omitted butter. We rely on the natural richness of the vegetables and a touch of coconut oil and vegan butter for creaminess and flavor.
- **Natural Sweeteners:** Traditional recipes often call for excessive brown sugar. Here, I opted for more natural sweeteners – pure maple syrup and a little honey. These provide a lovely, nuanced sweetness without the refined sugar overload.
- **Honey-Toasted Pecan Streusel:** The classic marshmallow topping, while nostalgic, is often packed with corn syrup and artificial ingredients. My solution? A simple yet incredibly flavorful topping of honey-toasted pecans. This streusel adds a delightful crunch and nutty depth that perfectly complements the creamy mash, making it feel gourmet and decadent.
The Result: Sweet Potato Heaven!
The outcome of these healthy adjustments was nothing short of miraculous. The casserole was SO good – much cleaner and healthier than any traditional sweet potato casserole I’ve had, but undeniably delicious enough to impress all of your guests. Seriously, the combination of the creamy squash and sweet potato mash with the crunchy, slightly sweet pecans is divine. It tasted so much like a dessert, I actually enjoyed a serving with my morning coffee!
In fact, I’m wrapping this up now so I can sneak in another serving before nap time is over. It’s that good – and perfectly acceptable for a healthy snack or even a light dessert!
Tips for Making the Best Healthy Sweet Potato Casserole
- Roast for Flavor: Roasting the sweet potatoes and butternut squash brings out their natural sweetness and creates a deeper, more complex flavor profile than boiling. Don’t skip this step!
- Even Roasting: Ensure your sweet potato halves and butternut squash cubes are roughly the same size for even cooking. If using frozen squash, spread it in a single layer to roast properly.
- Adjust Sweetness: The amount of maple syrup you add to the mash is a matter of personal preference. Start with the lower amount and taste before adding more. The sweetness of the squash and potatoes can vary.
- Perfect Pecan Streusel: Don’t overcrowd your skillet when toasting pecans. Stir frequently to prevent burning and ensure an even golden-brown. The honey and maple syrup will create a slightly sticky, candied coating that is absolutely delightful.
- Mash to Your Liking: Whether you prefer a perfectly smooth mash or one with a little bit of texture, adjust your mashing method accordingly. A food processor will yield the smoothest results, while a potato masher or fork will leave some charming rustic chunks.
- Serve Warm: While delicious at any temperature, this casserole truly shines when served warm, straight from the oven, allowing the flavors to meld beautifully.
Serving Suggestions for Your Holiday Table
This healthy sweet potato and butternut squash casserole is incredibly versatile and makes a stunning addition to any holiday meal or even a weeknight dinner. Here are a few ideas:
- Thanksgiving and Friendsgiving: It’s a natural fit for your holiday spread, offering a lighter, more nutritious option alongside turkey, stuffing, and other festive dishes.
- Christmas Dinner: Brighten up your Christmas table with its vibrant colors and comforting flavors.
- Potlucks: It’s a fantastic dish to bring to a potluck, guaranteed to be a hit and appreciated by those looking for healthier options.
- Everyday Side: Don’t reserve this only for special occasions! It pairs wonderfully with roasted chicken, pork tenderloin, or even a hearty vegetarian main course.
Make-Ahead and Storage Tips
One of the best things about this healthy sweet potato casserole is that it can be prepared in advance, making your holiday cooking much less stressful:
- Make Ahead: You can prepare the sweet potato and butternut squash mash a day or two in advance. Store it in an airtight container in the refrigerator. The pecan topping can also be made ahead and stored separately in an airtight container at room temperature. When ready to bake, transfer the mash to a baking dish, top with the streusel, and bake as directed (you might need an extra 5-10 minutes if starting from cold).
- Storing Leftovers: Any leftover casserole can be stored in an airtight container in the refrigerator for 2-3 days.
- Reheating: Reheat individual portions in the microwave or warm the entire dish in a 350-degree Fahrenheit oven until heated through. If reheating in the oven, you might want to loosely cover it with foil to prevent the pecan topping from over-browning.
Looking for more 21 Day Fix Approved or Gluten Free recipes for your Thanksgiving? Check these out:
21 Day Fix and 2B Mindset Thanksgiving Recipes
40+ Gluten Free Thanksgiving Recipes
Need more Thanksgiving sides? Try one of these-
21 Day Fix Crispy Shaved Brussels Sprouts with Bacon, Parmesan, and Balsamic
Instant Pot Brown Rice and Sausage Stuffing
Warm Honey Roasted Butternut Squash Salad (21 Day Fix)
21 Day Fix Butternut Squash Soup {Instant Pot/Crock Pot/Stove Top}
Healthy Pumpkin Pie [Gluten-free | Dairy-free | 21 Day Fix]
Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)
21 Day Fix Cranberry Holiday Salsa
21 Day Fix Harvest Salad Bites with Honey Goat Cheese
21 Day Fix Roasted Shrimp Cocktail with Cranberry Horseradish Chutney
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Here’s the Healthy Sweet Potato Casserole recipe. Enjoy!
Healthy Sweet Potato Casserole
Pin Recipe
Ingredients
Sweet Potato-Squash Mash
- 3 sweet potatoes
- 6 cups butternut squash peeled and chopped (about 1 squash or use frozen)
- 2 tablespoons melted coconut oil or butter divided
- Pinch each sea salt + black pepper
- Pinch ground cinnamon
- 1-2 tablespoons maple syrup to taste
- 1-2 tablespoons vegan butter or you can use more coconut oil instead
Pecan Topping
- 1/2 cup pecans roughly chopped (you can increase this to 1 cup if you want)
- 1 tablespoon coconut oil
- 1 tablespoon honey
- 1 tablespoon maple syrup
- Pinch cinnamon
- Pinch sea salt
Instructions
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Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
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Cut sweet potatoes in half, place them on one half of a large baking sheet, and sprinkle with salt and 1 tablespoon of coconut oil. Bake for 25 minutes.
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Next, add the butternut squash (peeled and chopped into 1-inch cubes) to the other half of the baking sheet. Drizzle the remaining coconut oil over the squash and sprinkle with salt. Toss gently to distribute the oil and salt evenly. Return the tray of potatoes and squash to the oven for an additional 20-25 minutes, or until both are fork-tender.
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Once the potatoes and squash are cooked through and easily mashed with a fork, remove them from the oven. Reduce the oven temperature to 350 degrees Fahrenheit (175 degrees Celsius).
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While the vegetables are roasting, prepare your pecan topping. Heat a small skillet over medium-low heat. Add the roughly chopped pecans and toast them for a few minutes until they become fragrant and lightly golden, stirring frequently to prevent burning.
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To the toasted pecans, add the coconut oil, honey, maple syrup, a pinch of cinnamon, and a pinch of sea salt. Stir well to coat all the pecans evenly. Continue to cook for another 1-2 minutes, allowing the mixture to slightly caramelize. Remove from heat and set aside.
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Carefully peel the skin from the baked sweet potatoes (it should come off easily). Transfer the peeled sweet potatoes and roasted butternut squash to a large mixing bowl. Use a fork, a potato masher, or a whisk to mash them until smooth, or your desired consistency. For a super creamy mash, you could also use a food processor.
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To the mashed mixture, add another pinch of sea salt, black pepper, ground cinnamon, 1-2 tablespoons of maple syrup (to taste), and 1-2 tablespoons of vegan butter (or additional coconut oil). Mash once more to thoroughly combine all the ingredients. Taste the mash and adjust seasonings as needed, adding more salt, pepper, or sweetener if desired.
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Transfer the prepared sweet potato and butternut squash mash to a baking dish (approximately 8×8 or similar). Spread it evenly and then top generously with the honey-toasted pecans.
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Bake in the preheated 350-degree Fahrenheit (175 degrees Celsius) oven for 10-15 minutes, or until the casserole is completely warmed through and the topping is slightly crispy. Let it cool briefly for a few minutes before serving.
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Store any leftovers in an airtight container in the refrigerator for 2-3 days. Reheat individual portions in the microwave or warm the entire dish in a 350-degree oven until heated through.
Notes
WW (Weight Watchers): 10 points (per serving) – Calculated using 3 Tbsp butter/vegan butter, 2 Tbsp maple syrup, 1 Tbsp honey, and 1 Tbsp coconut oil. Adjustments to these amounts may change point values.
Recipe adapted from Minimalist Baker for a healthier, clean eating approach.