Low-Fat Sweet Potato Casserole Recipe

This low-fat sweet potato casserole offers the cozy warmth of a holiday classic with a healthy twist that won’t weigh you down. Creamy mashed sweet potatoes are lightly sweetened and topped with a crisp oat crumble instead of sugary marshmallows, keeping each serving under 4 grams of fat. It’s a perfect side dish for anyone looking for a lower-fat, fiber-rich option that still feels indulgent.

About This Recipe

Every bite of this casserole is creamy, cinnamon-spiced, and gently sweet, balanced by the crunch of a golden oat topping. The texture is silky but not heavy, thanks to nonfat Greek yogurt and almond milk instead of butter or cream.

It’s a beautiful side dish for Thanksgiving, Christmas, or any cozy dinner. Plus, it’s make-ahead friendly and a great option for guests with lighter dietary needs.

Why This Recipe Belongs in Your Diet

Sweet potatoes provide complex carbs, fiber, and vitamin A, while the use of nonfat yogurt instead of butter keeps fat low and protein up. The oat topping delivers crunch without loads of sugar or saturated fat, making this a smart way to satisfy a comfort food craving.

What You’ll Need (Ingredients)

This version uses clean, wholesome ingredients to recreate the flavors of classic sweet potato casserole—without the excess fat.

For the sweet potato base:

• 3 large sweet potatoes (about 2 ½ pounds), peeled and cubed: Naturally sweet and rich in fiber and nutrients.
• 1/3 cup unsweetened almond milk (or low-fat milk): Helps create a creamy mash without adding fat.
• 1/4 cup nonfat plain Greek yogurt: Adds creaminess and a slight tang.
• 2 tablespoons maple syrup: Just enough natural sweetness without being overly sugary.
• 1 teaspoon vanilla extract: Enhances the overall warmth.
• 1/2 teaspoon cinnamon: Classic spice to highlight the sweet potatoes.
• 1/4 teaspoon salt: Balances the sweetness.

For the topping:

• 1/3 cup rolled oats: Provides texture and fiber.
• 2 tablespoons whole wheat flour: Helps bind the crumble.
• 2 tablespoons brown sugar or coconut sugar: Adds a touch of sweetness.
• 1 tablespoon olive oil or unsweetened applesauce: Keeps the topping light but crisp.
• 1/2 teaspoon cinnamon: Echoes the spice in the base.

How to Make Low Fat Sweet Potato Casserole

1. Preheat oven to 375°F (190°C) and lightly spray a 2-quart casserole dish.
2. Boil the sweet potatoes in salted water for 12–15 minutes, until very tender. Drain and return to the pot.
3. Mash the sweet potatoes with almond milk, Greek yogurt, maple syrup, vanilla, cinnamon, and salt until smooth and fluffy.
4. Spread the mashed mixture evenly in the prepared casserole dish.
5. Make the topping: In a small bowl, mix oats, flour, brown sugar, cinnamon, and oil/applesauce until crumbly.
6. Sprinkle the topping evenly over the sweet potatoes.
7. Bake for 25–30 minutes, until the top is golden and the casserole is heated through.
8. Cool slightly before serving.

Recipe Tips and Variations

• Add chopped pecans to the topping for extra crunch (will raise the fat slightly).
• Use pumpkin pie spice instead of cinnamon for a holiday feel.
• Make it ahead and refrigerate—just add topping and bake when ready.

How to Store Leftovers

Store covered in the fridge for up to 4 days. Reheat in the microwave or oven. You can also freeze it in portions—just thaw overnight and reheat until hot.

Nutrition Facts

• Serving Size: 3/4 cup
• Calories: 165 kcal
• Fat: 3.7 g
• Carbohydrates: 28 g
• Protein: 4 g
• Sodium: 120 mg

Try More Recipes:

• Low Fat Green Bean Casserole Recipe
• Low-Fat Chicken Enchilada Casserole Recipe
• Low Fat Chicken and Broccoli Casserole Recipe