Low Sodium Sweet Potato Casserole Recipe
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Jump to RecipeThis low sodium sweet potato casserole recipe is a simple and crowd-pleasing side dish, loaded with mashed sweet potatoes and a brown sugar pecan topping. This is a fantastic holiday recipe that is easy to make salt-free.
Start by mashing sweet potatoes and unsalted butter, place them in a casserole dish, and finish with a simple 5-minute topping. Bake and serve hot, alongside low sodium turkey, low sodium green bean casserole, and of course, low sodium stuffing!
Thanksgiving is almost here, and it’s a great time to plan recipes ahead if you or someone you are cooking for has to eat low sodium. But, like all our recipes, this easy sweet potato casserole is SO flavorful, and no one will miss the salt!
I’ve been sharing out low sodium holiday recipes (you can check them out here!), and classic sweet potato casserole is one of the easiest to make. My family always topped ours with marshmallows growing up, but I wanted to make this version a bit more adult-friendly with brown sugar and pecans.
The result? A creamy, buttery, delicious side dish, that it just the right amount of sweet with no salt added!
This Low Sodium Sweet Potato Casserole Recipe Is
- Creamy
- Simple
- Traditional
- Not Too Sweet
- Easy to Make
- A Great Holiday Side Dish
- Made Salt Free!
The Best Holiday Sweet Potatoes
Our household is half-American (me) and half-Canadian (hubby), so that means we get TWO Thanksgivings every year! I get a few chances to develop great low sodium recipes for our families and us to enjoy.
After a few attempts, this sweet potato casserole recipe was absolutely perfect! The first one I made was too sweet (I used more sugar + vanilla), and the second wasn’t sweet enough. This one was just right! I kept the sugar out of the main part of the casserole, and only reserved it for the topping. I preferred that much better than adding sugar to the filling.
If you like a sweeter casserole, you may want to add an additional tablespoon or two of brown sugar to the sweet potatoes when mashing. But I found the recipe below to be the best of both worlds!
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Sweet potatoes – I got some fantastic sweet potatoes in my veggie box – they were organic and absolutely delicious! You can use any variety you find at the store too.
- Unsalted Butter – we only use unsalted butter in all our recipes, it’s a great way to cut down on your salt & sodium intake with a simple swap. Butter is used twice in this recipe – in the sweet potatoes and also the topping.
- Egg – to keep the sweet potatoes together when baking.
- Milk – You can use any variety you have on hand. The milk is great to add a bit of creaminess, and also thin out the sweet potatoes into a delicious mash.
- Brown sugar – for the topping, adds so much flavor! If you want to use a natural sweetener, maple syrup or agave nectar would be great substitutes.
- All Purpose Flour – for the topping. Or substitute a gluten free mix, if needed.
- Pecans – I used raw, unsalted pecans for this recipe! Since the nuts are being baked for 30 minutes on top of the casserole, there is no need to get roasted nuts.
Can You Add Marshmallows?
Absolutely! you can add marshmallows instead of the brown sugar pecan topping, or add them instead of the brown sugar & flour (and make topping with pecans, butter, and marshmallows).
If a hot dish of sweet potato casserole with a beautiful pile of toasted marshmallows is a must on your holiday table, then I say go for it! 🙂
How To Make This Recipe
- Prep your sweet potatoes: peel (if desired), and roughly dice each sweet potato into 1-2 inch chunks. Place them in a large pot, and add just enough cold water to cover the sweet potatoes by an inch. Bring to a boil, and cook for 10-15 minutes until fork tender. Drain and place sweet potatoes back into the pot.
- Add half of the butter (save the remaining 1/4 cup for the topping), and the egg to the sweet potatoes and mix well to combine. Mash with a potato masher or an immersion blender, until sweet potatoes are smooth and creamy. Add them to a 13 x 9 inch casserole dish.
- Preheat oven to 350 degrees Fahrenheit. Crush pecans, and add them to a small mixing bowl with the brown sugar and flour. Cut the butter into small cubes or mash with a fork, and add to the bowl. Mix with a fork until well combined. Add the topping in an even layer on top of the sweet potatoes.
- Bake casserole for 25-30 minutes, or until topping has browned and potatoes have warmed through.
- Serve hot. Refrigerate any leftovers in an airtight container for up to 4 days.
Low Sodium Holiday Side Dishes for a Better Meal
This low sodium sweet potato casserole recipe is a fantastic holiday side dish to make without the salt. We’re all about making recipes low sodium every chance we get. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.
By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium side dish recipes to find fantastic sides for everyone at your dinner table.
More Low Sodium Holiday Recipes You’ll Love!
- Low Sodium Green Bean Casserole
- Low Sodium Deviled Eggs
- Homemade Low Sodium Caesar Dressing
- Low Sodium Mashed Potatoes
- Salt Free Stuffing Recipe
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!
Low Sodium Sweet Potato Casserole
Equipment
- 13 x 9 inch casserole dish
- large pot
Ingredients
- 3 lbs sweet potatoes about 8 medium
- Water
- ½ cup unsalted butter divided (1 stick)
- 1 egg
- 1 cup milk
- 2 tablespoons brown sugar
- 2 tablespoons all purpose flour
- 1 cup unsalted pecans
Instructions
- Prep your sweet potatoes: peel (if desired), and roughly dice each sweet potato into 1-2 inch chunks. Place them in a large pot, and add just enough cold water to cover the sweet potatoes by an inch. Bring to a boil, and cook for 10-15 minutes until fork tender. Drain and place sweet potatoes back into the pot.
- Add half of the butter (save the remaining 1/4 cup for the topping), and the egg to the sweet potatoes and mix well to combine. Mash with a potato masher or an immersion blender, until sweet potatoes are smooth and creamy. Add them to a 13 x 9 inch casserole dish.
- Preheat oven to 350 degrees Fahrenheit. Crush pecans, and add them to a small mixing bowl with the brown sugar and flour. Cut the butter into small cubes or mash with a fork, and add to the bowl. Mix with a fork until well combined. Add the topping in an even layer on top of the sweet potatoes.
- Bake casserole for 25-30 minutes, or until topping has browned and potatoes have warmed through.
- Serve hot. Refrigerate any leftovers in an airtight container for up to 4 days.
Notes
A Note On Serving Size
The serving size above is for 1/9 of the casserole, about 1/2 cup.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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Making this for Thanksgiving after trying it and loving it
Does it say when to add the milk? I’m assuming before mashing?
This was easy to make & so so good! I just realized I forgot to add the milk but it was perfect without it. My husband really
Loved the pecan topping. So happy to find a great low sodium side that everyone will enjoy.
A perfect side to any meal