<< Back

A Lighter Sweet Potato Casserole

December 19, 2025

A marshmallow topped sweet potato casserole is a holiday classic. But this lighter version keeps all the cozy flavor with far less sugar and a few smart swaps.

“Small ingredient swaps can make a big difference nutritionally without changing the comfort or tradition of a recipe,” says Samantha Oldman, RD, with Hartford HealthCare Medical Group. “Using vegetables, spices and heart healthy fats helps you keep all the flavor while reducing added sugars and saturated fats.”

Here’s what each ingredient adds.

Virtual care - when and where you need it

Download the app

1. Sweet potatoes (or butternut squash)

These naturally sweet veggies bring flavor and color — no marshmallows required.

“Sweet potatoes and squash are rich in fiber, vitamin A and antioxidants,” Oldman says. “They’re naturally sweet, so you don’t need much added sugar.”

They roast beautifully, which concentrates their flavor.

2. Cauliflower

This recipe sneaks in a whole head of cauliflower — and you’d never know.

“Cauliflower adds creaminess and volume with almost no calories,” Oldman explains. “It lightens the dish and boosts nutrients without changing the taste.”

3. Olive or avocado oil

Instead of heavy butter, this casserole uses heart-healthy oils.

“These oils offer monounsaturated fats, which support heart health,” Oldman notes. “You still get richness without all the saturated fat.”

4. Cinnamon

Cinnamon adds warm holiday flavor and makes the dish taste sweeter naturally.

“Spices bring depth without added sugar,” Oldman says. “Cinnamon amplifies the natural sweetness of the vegetables.”

5. Brown sugar substitute

Classic casseroles rely heavily on sugar. This version uses just a little brown sugar substitute to keep things lighter.

“These substitutes give you that brown sugar flavor without the calories,” Oldman says. “You only need a small amount.”

Want a Weekly Dose of Health News?

6. Pecans

Instead of sticky marshmallows, toasted pecans bring crunch and richness.

“Nuts like pecans add healthy fats, fiber and great texture,” Oldman explains. “They feel indulgent without a lot of added sugar.”