• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Work with me
  • Privacy Policy
  • Terms & Conditions
  • Subscribe!

The Perfect Pear

menu icon
go to homepage
  • Recipes
    • Resources
  • About
  • Collaborate
  • Shop
  • Subscribe
  • Privacy Policy
    • Facebook
    • Instagram
    • TikTok
  • subscribe
    search icon
    Homepage link
    • Recipes
      • Resources
    • About
    • Collaborate
    • Shop
    • Subscribe
    • Privacy Policy
    • Facebook
    • Instagram
    • TikTok
  • ×

    November 20, 2021

    Sweet Potato Casserole Without Marshmallows

    FacebookTweetPinPrint
    Jump to Recipe·Print Recipe

    Sweet potato casserole without marshmallows is a must on any holiday table. This recipe is a healthy take on classic sweet potato casserole and is lower in sugar and fat while still tasting like sweet potato pie!

    This post may contain affiliate links. Please see my Full Disclosure Policy for more information.

    sweet potato casserole without marshmallows topped with maple bourbon pecans
    Jump to:
    • Why You'll Love This Sweet Potato Casserole Recipe Without Marshmallows
    • Equipment
    • Ingredients
    • How to Make Sweet Potato Casserole Without Marshmallows
    • Variations & Substitutions
    • Pro Tips
    • Storing, Serving, & Making Ahead
    • Recipe FAQ
    • Other Recipes You May Like
    • Sweet Potato Casserole Without Marshmallows Recipe

    Why You'll Love This Sweet Potato Casserole Recipe Without Marshmallows

    This healthy sweet potato casserole recipe is one of those side dishes that you have to have on the Thanksgiving table or any big family meal during the holiday season. It's healthier than traditional sweet potato casserole because it has a natural sweetness and as much sugar. 

    I love topping the creamy sweet potatoes with a crunchy pecan topping for a delicious combination of flavors and textures that will be a huge hit with all of your family members and friends!

    sweet potato casserole without marshmallows with a section taken out of it.

    Equipment

    • Baking sheet - roasting the sweet potatoes, which are wrapped in foil, on a baking sheet just helps keep the oven clean! Sometimes liquid from the potatoes can leak out of the foil and leave a sticky mess in the oven. Use whatever size baking sheet is big enough to fit all of the potatoes!
    • Large mixing bowl - if you're using an electric mixer, you'll want a large bowl to combine all of the ingredients in.
    • Electric mixer (or blender or food processor) - this will give the sweet potato casserole a smooth and creamy texture!
    • Rubber spatula - this is great to scrape the sides and bottom of the bowl (or blender/food processor) to make sure all of the ingredients are thoroughly combined. I also use it to spread the sweet potato mixture in an even layer in the baking dish before baking!

    Ingredients

    Full ingredients, measurements, and instructions can be found in the recipe card at the bottom of this post.

    ingredients to make sweet potato casserole without marshmallows
    • Fresh sweet potatoes - sweet potatoes are a great source of vitamins A and C, so this easy sweet potato casserole recipe without marshmallows can be quite healthy! I prefer roasting over boiling the sweet potatoes to retain as many nutrients as possible.
    • Frozen riced cauliflower - this is an ingredient I like to add because it hides in plain sight so well, you can't even tell it's there! I recommend using frozen riced cauliflower as opposed to whole and/or fresh cauliflower (although it can be done - see FAQ section below!). Cauliflower is a source of fiber and vitamin C!
    • Low-fat (or fat-free) vanilla Greek yogurt - Greek yogurt adds protein and probiotics to this recipe, as well as moisture and a hint of sweetness. I like using a low-fat vanilla Greek yogurt because it has a nice mouthfeel compared to non-fat or fat-free. You can use plain Greek yogurt, I would just add another Tablespoon of pure maple syrup, honey, or brown sugar!
    • Egg whites - while adding protein like the Greek yogurt, egg whites also give this casserole a fluffy "souffle" texture.
    • Pure maple syrup - real maple syrup adds a delicious sweetness! You can use honey or brown sugar instead.
    • Pure vanilla extract - this simply rounds out all of the flavors in this recipe and honestly makes it taste like a dessert!
    • Spices - ground cinnamon and pumpkin pie spice add a warm flavor to this sweet potato casserole. I also add turmeric and black pepper for extra antioxidants!

    How to Make Sweet Potato Casserole Without Marshmallows

    a sweet potato with a fork poking holes in it before wrapping in foil to bake

    1: Using a fork, carefully poke holes in each sweet potato as  "vent" while they bake and wrap in aluminum foil.

    3 sweet potatoes wrapped in foil before baking in the oven.

    2: Place wrapped sweet potatoes on a baking sheet and bake for 60-90 minutes at 400 degrees Fahrenheit, or until soft when poked with a fork. I let the cauliflower start thawing here!

    a roasted sweet potato with the skin peeled off

    3: Once cool (I recommend unwrapping the foil to allow the potatoes to cool faster!), gently peel the skin off of each sweet potato and place the flesh in a large bowl.

    roasted sweet potato and riced cauliflower mixture in a large mixing bowl.

    4: Add the thawed riced cauliflower and using an electric hand mixer, beat on high until combined, about 60 seconds.

    *You can also use a stand mixer, blender, or food processor to make this sweet potato casserole smooth and creamy! A potato masher will work but it takes longer (and can be harder) to do by hand!

    a 9x13" baking dish filled with sweet potato casserole mixture.

    5: Add remaining ingredients to the large mixing bowl with the mashed potatoes and beat on high until smooth and fluffy, about 2 minutes. Then pour sweet potato mixture into a 9x13" baking dish and spread into an even layer.
    *When combining all of the ingredients, start the speed slow and gradually increase to high to prevent splattering sweet potato everywhere!

    a baked sweet potato casserole without marshmallows, topped with maple bourbon pecans.

    6: Bake for 40-45 minutes at 350 degrees Fahrenheit, or until the edges are golden brown. Sprinkle with maple bourbon crunchy pecans (if using) and let cool 20-30 minutes before serving! 

    Variations & Substitutions

    • You can absolutely add marshmallows to this recipe even though it's a sweet potato casserole without marshmallows! Sprinkle mini marshmallows on top before putting the casserole dish in the oven and they should come out golden brown!
    • If you can't find or don't like cauliflower, you can omit this ingredient.
    • Steamed/cooked carrots also blend in to this recipe really well! Make sure they're very soft and mash them before adding them to the sweet potato mixture. I would add them with the riced cauliflower, mix with the sweet potato, then add the remaining ingredients.
    • Whole eggs can be used instead of egg whites if you prefer. I just like using egg whites because they give this casserole and light and fluffy texture!
    a wooden spoon holding a scoop of sweet potato casserole without marshmallows.

    Pro Tips

    • I recommend using frozen riced cauliflower for best results with it blending in. You can use whole cauliflower but I would cut it (or mash it after it's cooked) into tiny pieces so it mixes right in without anyone noticing!
    • A vanilla Greek yogurt will add a hint of sweetness to this recipe as opposed to plain. With that being said, I still look for a vanilla Greek yogurt that has minimal added sugar. If you have plain on hand or can only find plain Greek yogurt, I would add another Tablespoon of honey or pure maple syrup!
    • Greek yogurt will be better than regular yogurt, simply because it has more protein and probiotics.
    • Using a stand mixer or electric hand mixer is way easier than a potato masher! It will result in a smooth and creamy texture with minimal chunks (and way easier to use). You can also put the mixture in a blender or food processor, just be sure to pause and scrape down the sides a few times while blending.
    • Thawed cauliflower mixes better than frozen, so I like to pull the cauliflower out of the freezer as I'm roasting the sweet potatoes in the oven. You can also pop it in the microwave for 20-30 seconds.
    • To peel the roasted sweet potatoes, start at one of the tips. Gently pinch it and start ripping the skin off. It should come off fairly easily. Be sure not to take too much of the sweet potato flesh off with it!

    Storing, Serving, & Making Ahead

    • STORING: Simply store this sweet potato casserole without marshmallows in an airtight container in the refrigerator for up to 5 days. If it will be eaten a day or two after making, you can wrap the baking dish in plastic wrap and store that in the fridge if it's easier! You can also freeze it for up to 2 months in an airtight container!
    • SERVING: I love sprinkling brown sugar maple bourbon pecans on top right before serving for a sweet crunch. You can let it get closer to room temperature before serving but I like serving it while it's still hot. It's the perfect side dish to serve at Thanksgiving dinner or any holiday meals!
    • MAKING AHEAD: You can definitely make this sweet potato casserole recipe ahead of time! Follow the recipe as is but stop before the baking step and transfer the sweet potato mixture (with the cauliflower, egg whites, Greek yogurt, spices, etc. mixed in already) into an airtight container and store until you're ready to spread it in the baking dish. Then pick back up where you left off on the recipe to bake it fresh!
    a sweet potato casserole without marshmallows topped with candied pecans and a wooden spoon resting across the baking dish.

    Recipe FAQ

    Is it better to boil or bake sweet potatoes for casserole?

    I recommend baking sweet potatoes for sweet potato casserole because boiling the potatoes will cause water soluble nutrients to leach out into the water. Baking them retains more of these nutrients!

    Do you need to use Greek yogurt or can it be regular?

    Greek yogurt is recommended because it's creamier and thicker. Regular yogurt has barely any protein and usually has more sugar!

    Why does sweet potato casserole get watery?

    Moisture can evaporate from the sweet potato casserole, so it's normal for condensation to come to the top of the casserole! If it's extremely watery, you may need to add more egg white to the recipe.

    Can I use whole cauliflower instead of riced?

    I prefer to use riced because the pieces are so small that you can't even tell they're in the casserole! Using whole cauliflower may make it more noticeable.

    Can I use fresh cauliflower or should it be frozen?

    You can definitely use fresh, I would just steam the cauliflower long enough that it becomes very soft and u0022mashable.u0022 You just want it to basically blend right in with the sweet potatoes!

    Other Recipes You May Like

    • maple bourbon pecans on brown parchment paper.
      Maple Bourbon Pecans
    • Slices of pumpkin pie with pecan crust topped with whipped cream.
      Pumpkin Pie with Pecan Crust
    • dried cranberry sauce in a pink bowl with a spoon and linen next to it with dried cranberries scattered around.
      Dried Cranberry Sauce Recipe (Low Sugar!)
    • air fryer butternut squash fries on a plate, sprinkled with parsley, and served with dipping sauce. plates, linen, and more parsley around it.
      Air Fryer Butternut Squash Fries

    Want more healthy recipes like this delivered straight to your inbox? Click here to join The Perfect Pear newsletter!

    If you give this recipe a try, please rate and review it below! I would love to hear your feedback. Also snap a photo and tag me on Insta @theperfectpearr so I can see your creation!
    Print

    Sweet Potato Casserole Without Marshmallows Recipe

    sweet potato casserole without marshmallows topped with maple bourbon pecans
    Print Recipe
    Pin Recipe

    5 from 1 review

    Sweet potato casserole without marshmallows is a must on any holiday table. This recipe is a healthy take on classic sweet potato casserole and is lower in sugar and fat while still tasting like sweet potato pie!

    • Author: Lauren
    • Prep Time: 25 minutes
    • Cook Time: 2 hours, 10 minutes
    • Total Time: 2 hours 35 minutes
    • Yield: 8 cups 1x
    • Category: Sides, Holidays
    • Method: Baking
    • Cuisine: American

    Ingredients

    Units Scale
    • 3 pounds fresh sweet potatoes (~2-3 large potatoes)
    • 1 ½ cups (173g) frozen riced cauliflower, thawed
    • ½ cup (131g) low-fat vanilla Greek yogurt
    • 4 large egg whites, room temperature
    • 1 Tablespoon pure maple syrup (or honey or brown sugar)
    • 2 teaspoons pure vanilla extract
    • 2 teaspoons salt
    • 2 teaspooons ground cinnamon
    • ½ teaspoon pumpkin pie spice
    • ¼ teaspoon ground black pepper
    • ¼ teaspoon ground turmeric (optional)

    Instructions

    1. Preheat oven to 400 degrees Fahrenheit.
    2. Using a fork, poke holes all over each sweet potato and wrap individually in aluminum foil.
    3. Place wrapped potatoes onto a baking sheet and bake until soft, ~60-90 minutes, and then let cool.  The bigger the potato, the longer it’ll need to bake!
    4. While sweet potatoes bake, thaw frozen riced cauliflower in a bowl or on a small plate.
    5. Decrease oven temperature to 375 degrees Fahrenheit.
    6. Once potatoes are cooled (~30-45 minutes), gently peel skins off of potatoes and place into a large bowl.  The skin should come off fairly easily.
    7. Add thawed cauliflower to potatoes and mix with hand mixer (or place in a stand mixer and use the paddle attachment, in a blender/food processor, or mix by hand with a potato masher) for ~60 seconds.
    8. Add Greek yogurt, egg whites, maple syrup, salt, and spices.  Beat together for ~2 minutes, until well combined.  Scrape the sides and bottom of the bowl to ensure even mixing.
    9. Prepare 9x13” baking dish with nonstick cooking spray.
    10. Bake casserole for 40-45 minutes.
    11. Remove from oven and top with maple bourbon pecans, if using.
    12. Let cool for 20-30 minutes and enjoy!

    Notes

    • STORING: Simply store this sweet potato casserole without marshmallows in an airtight container in the refrigerator for up to 5 days. If it will be eaten a day or two after making, you can wrap the baking dish in plastic wrap and store that in the fridge if it's easier! You can also freeze it for up to 2 months in an airtight container!
    • SERVING: I love sprinkling brown sugar maple bourbon pecans on top right before serving for a sweet crunch. You can let it get closer to room temperature before serving but I like serving it while it's still hot. It's the perfect side dish to serve at Thanksgiving dinner or any holiday meals!
    • MAKING AHEAD: You can definitely make this sweet potato casserole recipe ahead of time! Follow the recipe as is but stop before the baking step and transfer the sweet potato mixture (with the cauliflower, egg whites, Greek yogurt, spices, etc. mixed in already) into an airtight container and store until you're ready to spread it in the baking dish. Then pick back up where you left off on the recipe to bake it fresh!
    • You can absolutely add marshmallows to this recipe even though it's a sweet potato casserole without marshmallows! Sprinkle mini marshmallows on top before putting the casserole dish in the oven and they should come out golden brown!
    • If you can't find or don't like cauliflower, you can omit this ingredient.
    • Steamed/cooked carrots also blend in to this recipe really well! Make sure they're very soft and mash them before adding them to the sweet potato mixture. I would add them with the riced cauliflower, mix with the sweet potato, then add the remaining ingredients.
    • Whole eggs can be used instead of egg whites if you prefer. I just like using egg whites because they give this casserole and light and fluffy texture!
    • I recommend using frozen riced cauliflower for best results with it blending in. You can use whole cauliflower but I would cut it (or mash it after it's cooked) into tiny pieces so it mixes right in without anyone noticing!
    • A vanilla Greek yogurt will add a hint of sweetness to this recipe as opposed to plain. With that being said, I still look for a vanilla Greek yogurt that has minimal added sugar. If you have plain on hand or can only find plain Greek yogurt, I would add another Tablespoon of honey or pure maple syrup!
    • Greek yogurt will be better than regular yogurt, simply because it has more protein and probiotics.
    • Using a stand mixer or electric hand mixer is way easier than a potato masher! It will result in a smooth and creamy texture with minimal chunks (and way easier to use). You can also put the mixture in a blender or food processor, just be sure to pause and scrape down the sides a few times while blending.
    • Thawed cauliflower mixes better than frozen, so I like to pull the cauliflower out of the freezer as I'm roasting the sweet potatoes in the oven. You can also pop it in the microwave for 20-30 seconds.
    • To peel the roasted sweet potatoes, start at one of the tips. Gently pinch it and start ripping the skin off. It should come off fairly easily. Be sure not to take too much of the sweet potato flesh off with it!

    Nutrition

    • Serving Size: ½ cup
    • Calories: 124
    • Sugar: 2
    • Sodium: 421
    • Fat: 0
    • Saturated Fat: 0
    • Unsaturated Fat: 0
    • Trans Fat: 0
    • Carbohydrates: 22
    • Fiber: 5
    • Protein: 3
    • Cholesterol: 0

    Keywords: Easy sweet potato casserole without marshmallows, how to make sweet potato casserole without marshmallows, healthy sweet potato casserole, healthy holiday side dishes, sweet potato casserole recipe without marshmallows

    Did you make this recipe?

    Please comment below & let me know what you thought. I'd also love if you shared a photo on Instagram and tagged me @theperfectpearr so I can see! And don't forget to SUBSCRIBE to the Perfect Pear newsletter to get new recipes delivered straight to your inbox!

    More Fall Recipes

    • Chicken Sausage and Kale Soup
    • Healthy-Buffalo-Chicken-Dip-15
      Greek Yogurt Buffalo Chicken Dip
    • Sous vide pork tenderloin with apple butter
      Sous Vide Pork Tenderloin with Apple Butter
    • Healthy Beef Chili Recipe
    FacebookTweetPinPrint

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆
      Recipe Rating




    1. Liza says

      August 26, 2022 at 7:50 am

      this sweet potato casserole is SO GOOD. it's crazy how you can't even taste the cauliflower!!!






      Reply
      • Lauren says

        August 26, 2022 at 11:29 am

        Right?! It hides so well! I also use frozen riced cauliflower in smoothies to get a boost of vitamin C and fiber and you can't taste it at all!

        Reply

    Primary Sidebar

    Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

    More about me →

    Popular Recipes

    • a high fiber smoothie topped with raspberries and chia seeds, with bowls of each around the glass
      Fiber Smoothie Recipe
    • Black Forest Brownies (Gluten-Free)
    • Popcorn Trailmix (Sweet & Salty)
    • Mediterranean Grain Bowl

    Spring Recipes

    • Almond Pesto
    • Cottage Cheese Frittata
    • Lavender Lemonade Cocktail
    • Crispy Roasted Broccoli

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions

    Newsletter

    Sign up for new recipes & nutrition tips!

    Contact

    Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 The Perfect Pear