Healthy Sweet Potato Casserole

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healthy sweet potato casserole

This healthy sweet potato casserole is amazing! I love creating healthy foods that taste just as good if not better than their traditional recipe.

You do not need tons of sugar and marshmallows to make a delicious crowd pleasing sweet potato casserole. (Although my husband may argue opposite lol).

This healthy sweet potato casserole uses raw honey and the natural sweetness of the ingredients to give you a delicious low sugar sweet potato casserole. 

This healthy sweet potato casserole is a freezer meal making it the perfect make ahead side. 

If sweet potato casserole is on your menu for the holidays but you do not want extra work then this recipe is perfect. Making this recipe ahead of time, prep cooking or no prep cooking, will give you a stress free holiday. 

TIP: Cook the sweet potato casserole ahead of time and freeze cooked so that all you have to do is warm in the oven day of. Find instructions for this prep method in the notes of the recipe card below. 

Why you will love this healthy sweet potato recipe. 

  • 15 Minutes to Prep
  • Super Easy
  • Extremely Tasty
  • Healthy (Soy Free, Gluten Free, Dairy Free, Preservative Free)
  • Freezer Meal
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Can I prepare sweet potatoes ahead of time?

Yes! This recipe gives you step by step instructions for preparing the most delicious and healthy sweet potato casserole ahead of time. Make ahead sweet potato casserole is easy and will save you time when you need it. 


Making any freezer meal is a great way to keep foods fresh longer and help save money. Plus when you cook it right out of the freezer you will not lose out at all on flavor or texture. 


Ingredients you will need for this healthy sweet potato casserole recipe. 

  • sweet potato
  • unsalted butter
  • water
  • raw honey
  • salt
  • vanilla extract
  • cinnamon
  • nutmeg
  • cloves
  • almond milk
  • eggs
  • pecans 

What is raw honey? Is it different from regular honey?

Raw honey comes straight from the honey comb. It is cleaned of any bits of comb but does not undergo a pasteurization process which leaves it a bit cloudy because this is honey in its pure natural form. 
Regular honey undergoes a pasteurization process making it pure and very consistent in it coloring. It also does not solidify. 
The pasteurization process may decrease the health benefits that raw honey has to offer by lowering the number of antioxidants and nutrients in the honey. You may use raw or regular honey but because of the health benefits I always recommend using raw honey. 

How to make the healthy candied pecans?

SUPER EASY! I never realized how easy making candied nuts really was. Especially with a healthy but sweet twist. Using raw honey and some spice you can make a delicious candied pecan topping perfect for this healthy sweet potato casserole. 

How to make healthy sweet potato recipes in the slow cooker?

Just throw everything into a slow cooker and let it cook for you. No mess, no fuss and a delicious home-cooked dinner!


What are some sweet potato casserole variations?

You can top off this healthy sweet potato casserole in so many different ways. I enjoy doing a candied nut topping but many people love to top their healthy sweet potato casserole with oatmeal topping. You could also top off your healthy sweet potato casserole with marshmallows. 

Whatever your dietary and/or personal preferences have fun with this dish and enjoy!

What to serve with this freezer sweet potato casserole recipe?

Serve with any holiday dinner or main course. Sweet potato casserole tends to be a great side for any holiday dinner. Although I even love to enjoy it with a little whipped cream as a fantastic dessert.  

How long will sweet potato casserole keep?

This cooked sweet potato casserole will keep in an airtight container for 3-5 days in the fridge. 

Do I need a slow cooker for this recipe?

You can use a slow cooker or crock pot for this recipe. It is designed to be fast and easy so you do not have to take the time to cook all night.

Can I use an instant pot instead?

If you are tight on time or a last minute cook then throw everything in the instant post and adjust cook time.
For slow cooker to instant pot conversion times click here to get a simple instant pot cheat sheet. You will never have to guess or research an instant pot cook time again!

*See FAQ’s and specific tips following recipe below. (so you don’t have to scroll for a million years to find the food 😉 ).

How do you make this Healthy Sweet Potato Casserole Recipe? 👇 

Healthy Sweet Potato Casserole

Easy and healthy sweet potato casserole you canmake day or of ahead of time. This healthy freezer meal is easy to make and isa healthy sweet potato recipes.
Prep Time15 minutes
Cook Time3 hours
Total Time3 hours 15 minutes
Course: Side Dish
Cuisine: American
Keyword: Freezer Sweet Potato Casserole, Healthy Sweet Potato Casserole, Make Ahead Sweet Potato Casserole
Servings: 12
Calories: 393kcal


  • Slow Cooker/Crockpot or
  • Instant Pot


  • 4 lb sweet potato, peeled and cubed
  • 1/2 cup unsalted butter
  • 1/3 cup water
  • 1/4 cup raw honey
  • 1 1/2 tsp salt
  • 1 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • 2/3 cup almond milk or milk of dietary preference
  • 3 large eggs, beaten

Candied Pecan Topping:

  • 1 1/2 cup pecans, chopped
  • 4 tbsp raw honey
  • 1/2 tsp cinnamon
  • 1/4 tsp salt


Freezer Directions:

  • Mke candied pecan topping by preheating oven to 275.
  • While oven preheats mix together pecan topping ingredients and spread out onto baking sheet covered in parchment paper.
  • Bake in preheated oven for 10-12 minutes.
  • Label freezer bag with recipe name, cooking directions and expiration date (today's date plus three months)
  • Add all ingredients except almond milk, eggs, water and candied pecan topping into gallon freezer bag.
  • Once pecan topping is finished baking set aside to cool. Once cool, break apart and add into a quart freezer bag.
  • Set quart freezer bag into gallon freezer bag after adding all necessary ingredients then freeze.

Cooking Directions:

  • Remove pecan topping and set aside to thaw. Then dump contents of freezer bag into slow cooker and add water.
  • Cook on low for 4-6 hours or high for 2-3 hours.
  • Mash potatoes once finished cooking then add in milk and beaten eggs.
  • Top with candied pecan topping and cook for 10-15 minutes on low.
  • Serve and enjoy!


  1. This recipe can also be cooked in the slow cooker and then added to a casserole dish. Top with pecans and freeze. It's a perfect make ahead casserole for an easy holiday dinner. (To cook after freezing as a casserole set in a preheated oven at 350 for 40-50 minutes then serve)

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How freezer meals will change your life.

Makes homecooking Easy

Only spend one hour in the kitchen for a whole week of dinners. Day of, throw your freezer meal in the slow cooker or instant pot and enjoy dinner!

feel confident

Knowing you have a fool proof systen for something that is easy and works gives you confidence in the kitchen. So wether you're a seasoned chef or occational home cook the method of freezer cooking will work for you!

Eat Healthier

Because you're prepping the freezer meals with fresh foods you're eating healthier. Anytime you cook at home instead of eating out you get the benefits of healthier food.

Enjoy less stress

Have you ever felt the pressure of forgetting about dinner, or having to cook at the end of a long day?! No more, just grab something out of the freezer and you're good to go.

Frequently asked questions

No problem! Just throw the frozen sweet potato casserole in the oven or slow cooker. Whichever your cooking method this recipe can be used straight out of the freezer. 

Sweet potatoes are general very healthy. Full of great nutritional value, though they can be higher on carbs. The best way to cook them and get the most flavor is to roast them, slow cook them or boil. It’s all up to you. There are a lot of people who argue over cooking methods but I live by eating healthy and natural foods being the healthiest option. (Unhealthy cooking methods include frying potatoes or using the microwave). 

Sweet potatoes are much healthier than potatoes. Both are primarily a starch root vegetable but sweet potatoes are said to carry many more valuable nutrients than potatoes.

A serving size assumes 1/2 cup of sweet potato casserole at 393 kcal per serving. 

Absolutely. You may have to play around with cook times. If you’re interested in an instant pot cheat sheet for cook times click here!

Like any healthy diet everything in moderation. Depending on your serving size and cooking method sweet potatoes can be healthy to eat every day if enjoyed in proper portions.

If you eat too many carbs and calories then you are burning during any day you can gain weight. Sweet potatoes on their own are not a weight gaining food unless eating too many and not enjoying proper portions in your diet. 

There are many healthy sweet potato recipes you can enjoy while maintain or even losing weight. 

One medium sized sweet potato adds up to 27 g of carbohydrates. 

YES! This recipe gives you great step by step instructions to freeze this healthy sweet potato casserole with honey and then enjoy it day of!

Yes, as long as they are frozen properly sweet potatoes freeze really well. 

Yes, sweet potatoes freeze great raw. When I am freezing them on their own and not in a recipe I like to peel and cube the sweet potatoes, stick them into a gallon freezer bag. Then remove as much air as possible and freeze. The key is making sure to not let then sit out in oxygen after peeling as too much exposure begins to discolor the potato. 

Definitely! There are instructions in the recipe card above giving you instructions to freeze this healthy sweet potato casserole raw or cooked as a mashed sweet potato. Whatever your preference this sugar free sweet potato casserole will be delicious!

It’s all about counting carbs when you have diabetes. If you are going to enjoy sweet potatoes be sure to count your cabs for the day and as long as you portion everything out according to your diet then this sweet potato casserole healthy diabetic recipe will work for you. 

I prefer to use fresh ingredients and do not like using canned items. There will likely be extra liquid and potentially extra preservatives so I would not recommend using canned yams to make this sweet potato casserole. 

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