Healthier sweet potato casserole with marshmallows has become one of my favorite Thanksgiving traditions. It’s sweet, creamy, and comforting without feeling heavy. I first made it for David when we were trying to keep our holiday dinner a little lighter. Lily and Sophie helped with the marshmallows, which meant a few went missing before baking. Somehow, that made it even better. This recipe keeps all the cozy flavor we love but skips the extra sugar and dairy. Simple ingredients, warm memories, and a side dish everyone asks for again.
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Why You’ll Love This Healthier sweet potato casserole with marshmallows
If you love comfort food but want to keep things a little lighter, this healthier sweet potato casserole with marshmallows is just right. It has the same sweet and creamy flavor that makes the classic version special, only with simple, better-for-you ingredients.
Every bite feels like a warm hug. When I first made this, David couldn’t stop sneaking tastes from the spoon. The girls, Lily and Sophie, were supposed to help with the marshmallows, but half of them disappeared before baking. That little bit of chaos always makes the kitchen feel alive and happy.
This casserole is perfect for Thanksgiving or any cozy dinner at home. The sweet potatoes turn soft and smooth in the oven, and the marshmallows toast to a golden, gooey topping that everyone at the table loves. It is light enough for everyday meals but still feels like something special to share.
It is easy to make, full of flavor, and brings that perfect mix of comfort and simplicity. Once you try it, you might find yourself making it long after the holidays are over.
What Makes This Sweet Potato Casserole Healthier
This healthier sweet potato casserole with marshmallows is one of those dishes that proves comfort food can still be good for you. I wanted to make something that tastes rich and cozy but feels a little lighter. The kind of food you enjoy with family and still feel great afterward.
The first secret is how the sweet potatoes are cooked. I roast them instead of boiling because roasting brings out their natural sweetness. They turn golden and soft, and that means I do not need to add much sugar later. A drizzle of maple syrup or a small spoon of coconut sugar gives the casserole a warm flavor that reminds me of caramel.
For the creamy base, I like to use coconut milk. It blends so easily and gives that smooth, velvety texture without being heavy. The mix of cinnamon and vanilla fills the whole kitchen with a sweet, comforting smell that feels like the start of the holidays.
The topping stays simple. I add a few chopped pecans for crunch and a light layer of marshmallows that melt and turn golden in the oven. It is sweet enough to feel special but still balanced.
Every time I make this healthier sweet potato casserole with marshmallows, David says it tastes even better than the classic one. I think it is because the flavors feel honest and homey. It is real food that warms you from the inside out.
Ingredients You’ll Need for the best Healthier sweet potato casserole with marshmallows
For this healthier sweet potato casserole with marshmallows, you do not need to chase down fancy ingredients. Everything in this recipe is simple and familiar, which is exactly how I like to cook. Each ingredient brings a little comfort to the table and helps create that soft, creamy texture everyone looks forward to.
Sweet potatoes: Choose potatoes that feel firm and have smooth skin. When roasted, they turn golden and sweet, giving the casserole its deep flavor.
Coconut milk: This adds creaminess without making the dish heavy. It blends beautifully with the sweet potatoes and makes the filling rich and silky.
Maple syrup or coconut sugar: Just a touch is enough. These natural sweeteners bring out the caramel notes in the potatoes and give the casserole a gentle sweetness.
Eggs: They help the filling set while keeping it soft and tender.
Cinnamon and vanilla: These two are the heart of the flavor. They add warmth and make the kitchen smell like the holidays.
Pecans: A little crunch makes every bite more interesting and adds a nice contrast to the creamy filling.
Mini marshmallows: The magic touch. They melt into a golden topping that everyone at the table loves.
Salt: A tiny pinch makes everything taste brighter.
This healthier sweet potato casserole with marshmallows is made from everyday ingredients, but it always feels like something special. It is the kind of recipe that proves simple food can be comforting, beautiful, and full of heart.
If you love cozy fall recipes like this healthier sweet potato casserole with marshmallows, you might also enjoy my Southern Maple Sweet Potato Casserole. It has that same comforting sweetness with a touch of maple flavor.
How to Make Healthier sweet potato casserole with marshmallows Step by Step
Making this healthier sweet potato casserole with marshmallows is calm and simple. It is the kind of recipe you can put together without rushing, and the smell in the kitchen makes everyone wander in to see what you are cooking.
Step 1. Roast the sweet potatoes
Peel the sweet potatoes and cut them into even pieces. Place them on a baking sheet and brush with a little oil. Roast until they turn soft and golden. Roasting brings out a natural sweetness that gives the casserole a deeper flavor.
Step 2. Mash the potatoes and mix the filling
Once the potatoes are cooked, mash them in a large bowl. Add the coconut milk, maple syrup, eggs, cinnamon, vanilla, and a small pinch of salt. Stir until everything blends together and the mixture looks creamy and smooth. If it feels too thick, add a spoon of coconut milk.
Step 3. Prepare the baking dish
Spread the mixture evenly into a baking dish. Smooth the top with a spoon and take a moment to enjoy how beautiful the color looks.
Step 4. Add the toppings
Sprinkle the pecans over the top, then add the mini marshmallows. This is the step where my girls, Lily and Sophie, love to help. Some marshmallows go missing, but that is part of the fun.
Step 5. Bake and serve
Bake until the marshmallows turn golden and soft. The edges should bubble slightly and the smell will tell you it is ready. Let it rest for a few minutes before serving so the filling can settle.
This healthier sweet potato casserole with marshmallows comes out creamy, sweet, and full of flavor. It is a simple recipe that feels like something special every time I make it.
The 3 Secrets to the Best Flavor and Texture
Every time I make this healthier sweet potato casserole with marshmallows, I learn something new about how to make it even better. Over the years, I’ve found a few small tricks that make a big difference. These three little secrets help the casserole turn out creamy, rich, and perfectly sweet every single time.
Secret 1. Roast, don’t boil
Roasting brings out the natural sweetness in the potatoes and gives them a deep, caramel flavor. When you roast, the edges turn slightly golden and the texture becomes soft and smooth. Boiling can make the potatoes watery, which dulls the flavor. Roasting keeps everything rich and full.
Secret 2. Balance the topping
The marshmallows and pecans are what make this dish so cozy. Use just enough marshmallows to cover the top lightly and a small handful of pecans for crunch. The balance between the creamy filling, the toasted marshmallows, and the nuts is what makes every bite special.
Secret 3. Let it rest before serving
When the casserole comes out of the oven, it needs a few minutes to rest. The filling thickens a little as it cools, and the flavors come together. It is always tempting to dig in right away, but waiting makes it so much better.
These simple steps take only a little extra time but turn a good casserole into something unforgettable. David always says this version tastes like fall on a spoon, and I think he is right. This healthier sweet potato casserole with marshmallows has that perfect mix of creamy, sweet, and comforting that makes everyone reach for seconds.
For dessert, you can’t go wrong with Pumpkin Cream Cheese Muffins Swirl. They’re soft, spiced, and make a cozy finish to any meal.
Easy Ingredient Substitutions
One of the best parts about making this healthier sweet potato casserole with marshmallows is how easy it is to adapt. You can change a few ingredients and still get that same creamy, sweet comfort that makes this dish such a favorite at my house.
Nut-free version
If someone in your family avoids nuts, skip the pecans. You can add a crunchy oat topping instead. Mix rolled oats with a little coconut sugar and sprinkle it on top before baking. It gives a light texture that still feels cozy and adds a nice contrast to the smooth filling.
Sweetener swaps
Maple syrup gives the casserole a warm, caramel flavor, but honey or coconut sugar works beautifully too. I sometimes mix a little maple syrup with a touch of brown sugar when I want a deeper taste. No matter what you use, the goal is to let the sweetness support the flavor of the sweet potatoes, not cover it.
Milk alternatives
Coconut milk keeps this healthier sweet potato casserole with marshmallows creamy and rich, but you can use oat milk or almond milk if you prefer. Each option gives the filling a slightly different taste, so try what you like best.
Marshmallow choices
If you want to reduce the sugar, use mini marshmallows made with natural sweeteners or cut the amount in half. You can even skip them and add more pecans or oats on top. The casserole will still bake into a golden, cozy dish that smells amazing.
Extra flavor ideas
A pinch of nutmeg, ginger, or even orange zest adds depth and brightness. These little touches make the casserole feel more personal and festive, especially during the holidays.
No matter which version you make, this healthier sweet potato casserole with marshmallows always turns out warm, sweet, and comforting. It is the kind of recipe that fits every table, whether it is Thanksgiving dinner or a quiet weekend meal.
Serving Suggestions
This healthier sweet potato casserole with marshmallows fits right into any holiday meal, but it also works on a quiet weekend when you just want something warm and sweet from the oven. It brings a gentle sweetness to the table and pairs easily with other dishes.
Perfect for Thanksgiving
I always make this casserole for Thanksgiving. It sits beside the turkey, roasted vegetables, and cranberry sauce, and somehow steals the spotlight every time. The mix of creamy sweet potatoes and toasted marshmallows feels like dessert but still counts as a side dish.
Great with everyday meals
You don’t need a holiday to enjoy it. This casserole goes beautifully with baked chicken, roasted fish, or a simple salad. The girls love it reheated for lunch the next day, and I’ve been known to sneak a spoonful cold from the fridge.
A cozy breakfast idea
If you ever have leftovers, warm them in the morning and top with a little yogurt or crushed pecans. It tastes like a sweet breakfast casserole and fills the kitchen with that same comforting smell from the day before.
Make it part of a potluck
This healthier sweet potato casserole with marshmallows travels well and stays soft even after cooling. I often bring it to family gatherings, and there’s never any left to take home. It looks beautiful on the table and feels like something everyone can enjoy together.
Whether it is for a special dinner or a lazy weekend brunch, this casserole always feels right. It brings warmth, color, and that sweet touch that makes any meal memorable.
Storage and Reheating Tips : Healthier sweet potato casserole with marshmallows
One of the things I love most about this healthier sweet potato casserole with marshmallows is how well it keeps. You can make it ahead of time or save a few portions for later, and it still tastes soft and creamy when you warm it up again.
Storing leftovers
Once the casserole cools, cover it tightly with plastic wrap or transfer it to an airtight container. Keep it in the refrigerator for up to four days. The flavors actually deepen overnight, which makes it even better the next day.
Freezing for later
If you want to prepare ahead for the holidays, you can freeze the casserole before baking. Assemble everything, skip the marshmallows, and cover it well with foil. When you are ready to serve, let it thaw in the refrigerator overnight, add the marshmallows, and bake until warm and golden.
Reheating
To reheat, place the casserole in the oven at a low temperature until it is warmed through. If the marshmallows start to brown too quickly, cover the dish loosely with foil. You can also reheat individual servings in the microwave, but the oven helps bring back that toasty topping.
This healthier sweet potato casserole with marshmallows keeps its creamy texture even after reheating. It is one of those dishes that tastes just as comforting the next day as it did fresh from the oven. Sometimes David even says it is better the second time around.
Frequently Asked Questions: Healthier sweet potato casserole with marshmallows
When should I add the marshmallows to sweet potato casserole?
Add the marshmallows near the end of baking so they melt and turn golden without burning. I like to bake the casserole first, then take it out for a minute to add the marshmallows on top. Ten minutes back in the oven is usually just right. The marshmallows get soft and toasty while the sweet potatoes underneath stay smooth and creamy.
How many carbs are in sweet potato casserole with marshmallows?
The exact number depends on your ingredients and serving size. Sweet potatoes have healthy, natural carbohydrates that give energy and help you feel full. When you make this healthier sweet potato casserole with marshmallows using maple syrup and coconut milk, the carb count is lighter than the traditional version but still satisfying.
What is better for weight loss, potato or sweet potato?
Sweet potatoes are a great choice because they are full of fiber and vitamins. The natural sweetness means you can use less added sugar in your cooking. They also keep you feeling full longer, which helps with balance at mealtime.
Is sweet potato casserole good for you?
Yes, when made with simple, real ingredients. This healthier sweet potato casserole with marshmallows uses natural sweetness and dairy-free milk, which makes it both lighter and more nourishing. It still feels like comfort food but gives your body something good too.
Can I prepare this casserole ahead of time?
Yes, you can. Make the filling a day before, cover it, and keep it in the refrigerator. When you are ready to bake, add the pecans and marshmallows on top. It tastes just as good as if you made it fresh, maybe even better because the flavors have time to blend.
Healthier Sweet Potato Casserole with Marshmallows
Ingredients
Equipment
Method
- Roast the sweet potatoes.
- Preheat oven to 400°F (200°C). Spread cubed sweet potatoes on a baking sheet, drizzle with olive oil, and roast for 25–30 minutes until soft and lightly golden.
- Mash the potatoes.
- Transfer roasted potatoes to a large bowl. Mash until smooth using a masher or hand mixer.
- Mix the filling.
- Add coconut milk, maple syrup, coconut sugar, vanilla, cinnamon, nutmeg, and salt. Stir until creamy and fully combined.
- Assemble the casserole.
- Spread the sweet potato mixture evenly in a greased 9×13 baking dish.
- Add toppings.
- Sprinkle chopped pecans on top, then evenly scatter the mini marshmallows.
- Bake.
- Bake at 350°F (175°C) for 20 minutes, or until marshmallows are soft and golden brown.
- Cool slightly and serve.
- Let the casserole rest for 10 minutes before serving warm.
Notes
For extra crunch, toast the pecans before sprinkling them on top.
This casserole can be made a day ahead; just bake it without marshmallows, refrigerate, then top and reheat before serving.
Naturally gluten-free and dairy-free.
Conclusion: Healthier sweet potato casserole with marshmallows
Every time I make this healthier sweet potato casserole with marshmallows, I am reminded that good food does not need to be complicated. It is about the simple things, like how the house smells when it is baking and the sound of laughter coming from the next room.
When I pull it out of the oven, the girls always come running. Lily tries to grab a spoon before it cools, and Sophie waits for the marshmallows to melt just right. David takes a bite and smiles like it is the first time he has ever tasted it. Somehow, it never gets old.
This casserole has become a part of our family table. It shows up at holidays, cozy weekends, and even on days when I just need something warm and familiar. It is sweet but not too sweet, creamy but still light. Every bite reminds me that cooking at home can be joyful, even when it is simple.
If you make this healthier sweet potato casserole with marshmallows, I hope it fills your kitchen with the same feeling. Share it with the people you love, and do not worry if it is not perfect. The best part is always the smiles around the table.
I often find new flavor ideas from the seasonal boards over at Lazy Cook on Pinterest, where I keep notes on how to mix sweet and savory ingredients in easy ways.
