Sweet Potato Casserole w/ Maple Pecan Topping

Here's the Dish

Anyone who loves sweet potato casserole knows that this dish is typically made with butter, brown sugar, flour… and even more butter and brown sugar to top it all off! This makes for one heavy dish…Loaded with both fat and sugar. To be honest, those ingredients are really not even necessary! When you taste this Dashing Dish version of a sweet potato casserole, I can promise that you will be in full agreement! I added butternut squash, which not only lightens the calories of the dish, but adds a subtle sweetness. Combine these wonderful fall flavors with cinnamon, maple syrup, and pecans, and you have one mouth watering dish that is sure to please even the toughest critics!


The estimated total time to make this recipe is 45-60 minutes.


Heat oven to 400 degrees. Pierce sweet potato and butternut squash several times with the times of a fork or knife (this lets steam out while baking). Place the sweet potatoes and butternut squash on a large baking sheet lined with foil. Bake until tender, about 40-45 minutes. Turn oven down to 375 degrees, and spray a large (9×13 inch) casserole dish with cooking spray. Gather ingredients.


Once cooled enough to handle, cut sweet potato and butternut squash in half lengthwise. Remove seed from butternut squash and remove flesh from each.


Place flesh from sweet potato and butternut squash in a blender or food processor with other ingredients and pulse until smooth. Pour into prepared casserole dish.


Meanwhile, to make the topping, mix together pecans, syrup and cinnamon in a small bowl, (and oats if desired). Toss pecans in syrup until well coated. Sprinkle over sweet potatoes.


Bake for 40-45 minutes, or until sweet potatoes are ‘set’ and/or no longer jiggle in the middle. Serve warm.


4Egg whites
1 Large sweet potato (about 2 cups cubed)
1Medium butternut squash (about 6 cups cubed)
1/2 cupSugar free or low sugar maple syrup (or honey)
1/2 cupUnsweetened almond milk (or milk of choice)
1 1/2 tspCinnamon
1 tspSalt
3-6 pktsStevia (or 1-2 tbs sweetener of choice)
1 tsp Vanilla extract
3/4 cupChopped pecans
1/4 cupSugar free or low sugar maple syrup (or honey)
1/4 tsp Cinnamon
1/4 tspSalt
1-2 pkts Stevia
Optional: 1/2 cup old fashioned oats

Katie's Tip!

Make this dish the day before, and bake just before serving to save time!

Nutrition Breakdown

8 Servings
174 Calories
6 g Fat
25 g Carbohydrate
6 g Fiber
2 g Sugar
5 g Protein
4 WWP+*

*Weight Watchers Points per serving


Ange said:

Would you serve this alongside meat and salad? We don’t tend to sweeten sweet potatos/kumara or pumpkin in NZ but have them savoury almost always – so just trying to catch up ;-)

November 1st, 2012 — 3:05pm  |  Reply

Dashing Dish said:

we serve it with turkey on thanksgiving here :) so yes, meat would be great with it!

November 1st, 2012 — 5:08pm  | 

Aleisha said:

Would we have to use real egg whites for this recipe? It looks AMAZING! I love sweet potato casserole, so I’ll convince my family to make this healthy version for Thanksgiving! :-)

November 3rd, 2012 — 10:21pm  |  Reply

Dashing Dish said:

carton would be fine :)

November 4th, 2012 — 6:57am  | 

LARA said:

Do you have to use butternut squash or can you just use all sweet potatoes? If so how many? Also, I just recently bought canned butternut squash puree. Can this be used?

November 5th, 2012 — 9:40am  |  Reply

Dashing Dish said:

yes to both options! use 2 large or -3 medium additional sweet potatoes

November 5th, 2012 — 12:08pm  | 

Kate Lanham said:

does the “or” between the stevia and vanilla in the ingredients mean use stevia or vanilla, or is it just a typo? Thanks!

November 12th, 2012 — 1:07am  |  Reply

Crystal said:

This is probably my favorite holiday dish. I’m SO GLAD you created a light version. :) Any plans for a lightened up pecan pie?

November 12th, 2012 — 11:07am  |  Reply

Dashing Dish said:

I have mini pecan pies on my site now :)

November 12th, 2012 — 11:17am  | 

Klau said:

Love the recipe!! So skinny and delic looking:) That syrup you have in your picture. I think that’s the same company that makes all the zero calorie dressings, peanut butter, etc? How does it taste? I had a “bleh” experience w/ their peanut butter :S

November 13th, 2012 — 7:33pm  |  Reply

Dashing Dish said:

yes the pb is horrible :) the syrup is good though

November 13th, 2012 — 7:43pm  | 

Johanna Smtih said:

Can I used egg whites or do I have to use eggs for consistency?

November 18th, 2012 — 2:27pm  |  Reply

Johanna Smtih said:

Oh nevermind! What a dunce!

November 18th, 2012 — 2:30pm  | 

Emily Call said:

Put this together today and will freeze it then thaw and bake for T-day! It smelled delish and I am so thankful it isn’t full of butter or sugar!

November 19th, 2012 — 3:19pm  |  Reply

Kat said:

I am cooking it this morning for Thanksgiving! I am so excited to provide my family (more so for my benefit) with healthy dishes that I won’t feel guilty eating!

November 22nd, 2012 — 8:30am  |  Reply

Mikayla said:

I made your skinny green bean casserole, pumpkin pie, stuffing, AND this casserole for Thanksgiving this year! My entire family LOVED them all, yours were the most popular recipes out of all the dishes! No one could decide which was the best…me included! Thank you for making my Thanksgiving nutritious and delicious!!! It was so appreciated!

November 22nd, 2012 — 9:14pm  |  Reply

Madeleine Stokes said:

I made this dish for my family for Christmas dinner and it was a smashing success! All of my aunts, uncles, cousins, etc. found it delicious. ” . . . and I don’t even like sweet potatoes!!” was a common comment. “I have to get this recipe!” was another. Thank you for sharing!

December 29th, 2012 — 5:22pm  |  Reply

Danielle said:

Made this for Easter this year to accompany turkey and all the trimmings. This was by far the best casserole I have made yet. It is super delicious and adds that right amount of sweetness to your plate! A total winner!

June 7th, 2013 — 7:07am  |  Reply

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