Sweet Potato Casserole Without Marshmallows Recipe

sweet potato casserole without marshmallows topped with maple bourbon pecans

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!


Units Scale
  • 3 pounds fresh sweet potatoes (~2-3 large potatoes)
  • 1 1/2 cups (173g) frozen riced cauliflower, thawed
  • 1/2 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
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground turmeric (optional)


  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!


  • 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!


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