Healthy Sweet Potato Casserole with Pecan Oat Streusel


  • 2- 3 lbs. sweet potatoes
  • 2 tablespoons pure maple syrup
  • 1/3 cup unsweetened almond milk (or milk of choice)
  • 2 teaspoons vanilla extract
  • 1 egg (or can leave out if vegan)
  • 1 light teaspoon cinnamon
  • 1/8 teaspoon nutmeg, pinch of allspice
  • 1/8 teaspoon salt


  • 1/4 cup flour
  • 1/3 cup rolled oats
  • 1/3 cup packed brown sugar
  • 1/2 cup chopped pecans
  • 3 Tablespoons melted butter


  1. Preheat oven to 400 degrees F. Wash sweet potatoes and use a fork to poke holes in them.
  2. Place sweet potatoes on a baking sheet lined with foil and roast for 45 minutes-1 hour or until very fork tender.
  3. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.
  4. Spray an 8×8 inch pan, 9-inch pie pan, or a 1 1/2 quart or 2-quart safe baking dish with nonstick cooking spray; set aside.
  5. Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large mixing bowl and add rest of potato ingredients. Use an electric mixer to beat until smooth, adding a splash more almond milk if you want them to be creamier. Pour into prepared baking pan and smooth top.
  6. For topping: Whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in melted butter, making a nice crumble. Sprinkle all over the top of the sweet potato mixture. Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes. Serves 6.
Source: from, revised and tested by Cindy Bevans

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