Sweet Potato Casserole Without Marshmallows

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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!

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sweet potato casserole without marshmallows topped with maple bourbon pecans

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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.

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!