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Combining sweet potatoes, butternut squash and maple syrup, this healthy, make-ahead sweet potato casserole wows everyone!
I love how traditional Thanksgiving feasts vary tremendously from family to family, as well as from one area of the country to another. While I was preparing this sweet potato casserole, I thought back to a time when I wasn't aware of this wonderful melting pot of Thanksgiving traditions.
Both Scott and I grew up in central Wisconsin. A typical Thanksgiving dinner for us included turkey, mashed potatoes, gravy and cranberry sauce. You'd often also find sweet potatoes, corn, a green veggie and some type of yeast rolls on the table. When we moved to North Carolina, we discovered that, what was "typical" for us, wasn't really typical at all!
When Thanksgiving rolled around the first few times in North Carolina, I experienced a bit of a shock. I learned from new friends at work and in the neighborhood that a classic southern Thanksgiving meal was quite different from my norm. To start with, there were usually several types of meat, minimally a ham and a turkey. The sides often included dishes that, to me, seemed a bit weird. Some of my friends talked about deviled eggs, mac cheese, pickles and collard greens! Other typical feasts included pimento cheese, cornbread stuffing, corn puddings, biscuits and grits.
"What is wrong with these people?" was the first thought from this narrow-minded midwestern girl. It took a bit of time, but I finally came to understand that there are lots of wonderfully, delicious ways to celebrate Thanksgiving.
These days, I love hearing about "typical" Thanksgiving feasts, knowing there are a zillion unique traditions and beloved culinary customs. Did you know that in Baltimore and parts of Pennsylvania, a Thanksgiving meal without sauerkraut is quite unthinkable? Now that's my kind of tradition! (Not so much the photographer/editor's though!)
Although there are lots of unique variations, a few things are quite universal for Thanksgiving meals, here in the States. For example, it doesn't matter where you go in the country, turkey is a given, as well as some type of pumpkin or pecan pie. Sweet potatoes are another endearing tradition; usually in the form of a casserole. Traditional recipes for sweet potato casseroles include a marshmallow or brown sugar pecan topping. And the sweet potatoes inside are usually sweetened to the point of being dessert-worthy.
No marshmallows or sugar needed!
This season, I'm happy to present a new option; a delicious, but healthy sweet potato casserole - with butternut squash! Intrigued by a recipe I saw on Pinterest, I couldn't resist checking it out. Happy to see that the ingredient list didn't include marshmallow or sugar, I adapted the recipe to make it a bit easier (no peeling and dicing the squash) and added a few touches of my own.
This easy sweet potato casserole comes together quickly once the veggies finish their stint in the oven. This dish will be sure to bring rave reviews, as it allows the wonderful natural flavors of the veggies to shine without adding sugar.
The ingredient cast list also includes salt, pepper and a splash of maple syrup. In addition, there's a pinch of both cinnamon and curry powder. Don't worry if you're not a curry fan. The small amount of curry just adds a warm deliciousness when combined with the cinnamon. No one will be able to quite put their finger on the fabulous flavor. They'll just know they love it!
The topping for this sweet potato casserole is my Maple Molasses Glazed Pecans and a scatter of fresh rosemary. If you haven't tried these pecans yet, you might want to make a double batch!
Why? Because, if you pop one in your mouth, it will be impossible to stop nibbling. And they make wonderful little appetizers with a glass of wine.
What does your "typical" Thanksgiving meal include? I know it's wonderful. If you have a minute and live in the U.S. or Canada, we'd love to hear how you celebrate this beautiful holiday. Feel free to leave a comment below. And finally, if you want to add a fabulous new dish to your holiday table, be sure to try this delicious and healthy butternut sweet potato casserole!
Café Tips for making this Healthy Butternut Sweet Potato Casserole
- To make your life easier, make this sweet potato butternut casserole a day in advance. Just cover and keep the pecans separate till just before baking. It also reheats well for those wonderful leftover Thanksgiving meals.
- You'll have more pecans than you need for this recipe, but they keep well if stored in an airtight container. They're perfect for sprinkling on puddings, ice creams and stirring into your morning yogurt.
- Butternut squash can be a real pain to cut as they are so hard and dense. If you pop the whole squash in the microwave for 2-3 minutes, it will be much easier to cut. Remove it with an oven mitt or pot holder as it will be hot. Give it a few minutes to cool, then slice off the hard stem at the top of the squash. Lay squash on its side and, with a long, sharp knife, starting at the top end, cut down the middle of the squash to the center. Do the same thing, starting from the other end. Your cuts should meet in the center and the squash will be cut in half. For this recipe, don't worry about scooping out the seeds before baking. It will be much easier to remove seeds after the squash is roasted and it's nice and soft.
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Healthy Sweet Potato Butternut Casserole
Ingredients
- 1 recipe Maple Molasses Glazed Pecans*, roughly chop the pecans before proceeding with the recipe
- 3 medium sweet potatoes, about 2 pounds, halved
- 1 large butternut squash, 2 ½-3 pounds, cut in half**
- 4 teaspoons extra virgin olive oil, divided
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon curry powder
- ½ teaspoon cinnamon
- 2-3 tablespoons pure maple syrup
- 2 tablespoons butter
- 1 teaspoon finely chopped fresh rosemary
Instructions
- Preheat oven to 400˚F. Line two sheet pans with foil for easy cleanup. Lightly grease a 8x8-inch baking dish.
- Add halved sweet potatoes to one baking sheet and the halved butternut squash (see Café Tips above) to the other. Drizzle the veggies on each pan with 2 teaspoons of olive oil and rub with your hands to coat.
- Roast butternut squash for 30 minutes, then add pan with sweet potatoes to the oven and bake for another 30-35 minutes or until both the squash and the sweet potatoes are very tender.
- Remove from oven and set aside to cool for about 10 minutes. Reduce oven heat to 350 degrees F.
- Holding sweet potato halves with a clean, folded kitchen towel or a pot holder, scoop the flesh of all the potatoes into a large bowl and discard the skin. Scoop out the seeds from the butternut squash and discard, then scoop out the flesh and add to the bowl with the sweet potatoes.
- Add the salt, pepper, curry powder, cinnamon, 2 tablespoons maple syrup and butter. Mash with a potato masher or an electric mixer until smooth. Taste and add more maple syrup if you like it a little sweeter.
- Transfer mixture to prepared baking dish and top with 1 ½ cups of the Maple Molasses Glazed Pecans (you will have more pecans than you need, but they are great for nibbling). Bake for 20 minutes until hot. Sprinkle with finely chopped fresh rosemary. Serve and enjoy!
Nutrition
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Just found this recipe and it sounds like a delicious side for special occasions. I would like to include it as a side with my Sunday dinner of pintos , collards, and pork chops. Do you think I could use the precut cubes of butternut squash found in my grocery store versus buying the whole one? If you think this would work , can you tell me approximately how many cups of squash I will need? So happy to be back baking …and to use your lovely recipes. Blessings.
Hi Jennie, that will work. You might need less baking time, but just bake until the cubes are very tender. I'm not sure how many cups it would be, but just purchase the squash based on the suggested weight.
I can't wait to make this recipe for Thanksgiving next week. As a central Wisconsin resident my traditional Thanksgiving meal has always been the same as yours, with the addition of a raspberry jello salad with a pretzel crust with which I'm sure you are familiar. Your butternut recipe will help use some of the bounty from the garden and be a tasty and beautiful addition to our table!
That's great, Sandy! Enjoy and Happy Thanksgiving!
Hello! I made this dish for Thanksgiving dinner. It is the new family favorite and so full of flavor! The hint of curry is fabulous! I roasted the pecans to put on top due to time, but so good! The rosemary is the crowning glory to this dish! Will definitely be making again! I am going to turn this flavor combo into a cream base soap. I know it will be good! Love this site and your recipes! I admire your knowledge and talent! Many blessings!
Yay! Thanks for your review, Marge!
I fixed this for a friend's Thanksgiving dinner today and it was marvelous - sweet enough, but not too sweet. Everyone loved it, and no leftovers! The nuts are superb as well - so glad I had some extra!! I grow my own butternut squash, and love new ways to use those sweet things!! Thanks for making my contribution to dinner a success!! Love you site, love you recipes, love your Bible quotes. Blessings,
Charlotte
Awesome! Thanks for letting us know, Charlotte!
I can't wait to make this Chris, I can't stand marshmallows, especially at dinner time! Your pecans sound divine, and now that butternut squash is readily available cubed in the produce dept. I am using it lots more often...interesting about the curry powder!
Hope you enjoy it, Jenna! That little bit of curry powder adds such nice flavor, not over powering at all!
Could this be made a couple weeks earlier and frozen? Has anyone tried that?
Hi Lena, I haven't tried that but I think it should work. You might need to cook it a bit longer as it might get a bit watery when it thaws.
how would it taste without the pecans....we have nut allergies.
Hi Judy, it would still be good but that crunch on the top is so nice. What if you sprinkled some of the French onion rings on the top? (The kind that come in a can.) https://amzn.to/2TmT2pK
A few days back my daughter and I had a conversation about trying some different winter veggies. the topic of squash came up and we both agreed we should give it a try. Perfect timing and I will share this recipe with her.
Did a trial run recipe of this yesterday. Used the 3 T. of maple syrup. Super hit. Will be bringing this dish as one if our sides. Thanks so much!
Yay! So happy you had great results! Have a wonderful Thanksgiving!
This looks absolutely delicious Chris! I love those glazed pecans on the top! I'm thinking I need to add this to our Thanksgiving menu. Thanks so much for sharing!
Love this combination of squash and potatoes - it looks velvety and has such a pretty color. Those pecans are calling my name Chris - so gorgeous and no doubt delicious.
Yup, my Midwest Thanksgiving was a lot like yours! But I'm willing to shake things up and your squash and sweet potato casserole is just the thing! I think Bill would be on board, especially if I volunteer to eat all the nuts! Such a sacrifice 😉
A typical Thanksgiving for me in Michigan was turkey, mashed potatoes, green bean casserole, sweet potato casserole with the marshmallows, a veggie (corn or a medly), stuffing, deviled eggs, cranberry sauce from the can😪,gravy and a couple pies (usually pumpkin, apple and cherry). My mom hated to cook so usually the food was blah. Now that I'm older Thanksgiving is much tastier. I make a lot of the same things but I make them from scratch with ingredients as fresh as I can get them in Michigan in November. I hate green bean casserole but my husband loves it so we still serve it and I prefer sweet potato casserole with the pecans and brown sugar on top. I am trying to eat healthier now so I think I will switch out my sugar laden casserole for yours!!
Thanks for sharing, Pam. Sounds delicious! Hope you enjoy the sweet potatoes. Have a wonderful Thanksgiving!
I didn't recall ever seeing this and obviously I didn't since there's no comment from me. This looks amazing. We love sweet potato casserole and the color of yours is so pretty and I love it with the pecans. Your 2017 Thanksgiving post has so many yummy things on it, it would be hard to choose just one so I guess I'll have to try them all!
Hi there! First, let me complement you on all of your amazing recipes.! Your blog is the first one that I go to when I am looking for a recipe! I would like to serve this butternut and sweet potato casserole on Christmas Eve but I will have limited space in my oven. My question is this -- how do you think this casserole would stand up to being prepared the day before (without the pecans) and then reheated in the microwave? Thanks so much for your reply!
Another option is to skip the maple syrup and instead use a small can of crushed pineapple. I have a similar recipe and it’s amazing. I also add a bag of fresh cranberries for color and tartness, as well as diced roasted jalapeño because I live in Arizona and we try jalapeño in everything!
Yum!!
This looks great -- so much luscious flavor! And it's gorgeous! I love all the different Thanksgiving traditions people have. We do try to cook a new dish or two each year, but have some favorites that just have to be on the table. Fun post -- thanks. And Happy Thanksgiving!
Hope you had a great one too John!
the textures must be so yummy together and all the flavours of thanksgiving. Another delicious recipe and great photography xoxo
Thanks so much Beverley, I can't wait to enjoy it again!
Squash and potatoes together sounds scrumptious! And those pecans!!! Oh my I bet they really put the icing on this cake. I would love this dish and never miss the marshmallows! Have a happy Thanksgiving Chris 🙂
Thanks Tricia! Hope you had a wonderful day too!
This Midwest gal can relate, too---Indiana tends to have some southern tendencies, but my thoughts of a traditional Thanksgiving menu is more like what you grew up with. Now I love to try anything and everything. And a new, healthy side is especially welcome! Have a fabulous Thanksgiving, Chris and Scott, in case I don't get back before the holiday!
You too Liz! It was a real hit this year, and will probably make a return appearance next year!
Chris, I am thinking of making these to take to my sister-in-laws, about 3 hours away. You show them served in bowls. Is that because they are a more runny consistency than the ones made with eggs? Do I need to take small bowls for serving?
Wishing you Thanksgiving blessings!
Hi Libby! No, you don't need bowls. I just love those blue and white bowls so I used them. The casserole would be just fine served on a plate with the other yummy Thanksgiving meal. Happy Thanksgiving to you and your family!
I agree Chris, sweet potatoes are even better without all the marshmallows on top. Your dish is a beauty and would look wonderful on any Thanksgiving table. . Have a wonderful holiday!!!!
You too Cheri! Hope you and yours had a lovely time!
Oh, that looks scrumptious, Chris! I could seriously live on sweet potatoes and most kinds of squash. My husband, on the other hand, won't eat them as much as I've tried to coax him. At least my daughters are on my side 🙂 I love the seasonings in this dish and those pecans - Wowsers. Happy Thanksgiving to you and your family, Chris!
Thanks Susan! Hope you all had a wonderful holiday!
Thanksgiving dinner in the Virgin Islands always includes peas and rice and our unique potato stuffing!
Wow, potato stuffing. How fun and interesting. The stuffing and the Virgin Islands!
I come from an Italian, Irish, German, and Polish family in South Jersey and married a man from the Florida-Alabama boarder with DEEP Southern roots. We've hosted each year since we got engaged. Our Thanksgiving spread includes turkey, stuffing (bread, sausage, Granny Smith apples, celery, and onions), homemade cranberry sauce, green bean casserole, pineapple casserole, corn pudding, roasted Brussels sprouts, deviled eggs, and rolls. The pineapple casserole is what got me into my mother-in-law's good graces that first year. We've never had sweet potato casserole on our table, because my husband doesn't like the super sweet version his aunts always made. I think I'll try this version this year!
Elizabeth, you really have a fusion Thanksgiving! It sounds delightful! I love that you won over your MIL with a casserole! 🙂 Have a wonderful Thanksgiving!
Love the rosemary! Hate marshmallows and refuse to eat them when used with sweet potatoes. Happy Holiday!
They are such a tradition in a number of parts of the country Debra, but I'm with you. Scott and I are both trying to be intentional about the amount of sugar we take in. Of course, that doesn't mean we can't have an occasional splurge!
I have come to learn that there are definitely regional differences when it comes to Thanksgiving. Canada's is very much British influenced, so needless to say, I've never experienced cornbread stuffing or sweet potatoes with marshmallows. This dish would fit in perfectly though. Putting on the menu for next year 🙂
Enjoy Jennifer! We definitely know about "Brit" food, after spending seven springs and falls there with Cait and the family!
The pecans on top:) Bravo..
Chris..Happy Thanksgiving to you and Scott and your beautiful family!
We love those pecans Monique! It helps that we live in a part of the US that they're so available.
Oh my yum!! This looks so delicious, Chris! And a splash of maple syrup always makes things extra special 🙂
I love discovering new holiday traditions around the country and so glad you shared some here. It's much the same in Canada - across our vast land people choose some very different dishes for the holiday.
Have a wonderful Thanksgiving with your family! 🙂
Thanks Robyn! You too!
Oh my goodness Chris! This is my kind of side. I absolutely LOVE curry, so that would be a must for me! And those glazed pecans on top sound amazing!
Thanks so much Mary Ann, the curry flavor is mild but definitely adds a warm, unique and delicious flavor
How exciting to see someone mention sauerkraut and Thanksgiving together. It's our Maryland tradition which my new Pennsylvania neighbors really frown at. They don't understand how the mild turkey and gravy are a perfect foil for the tangy flavor of sauerkraut. Pile in over your mashed potatoes and pour the gravy on!
Ha! I'm a sauerkraut love but no one in my family is on board with me. I might just have to move to Maryland! 🙂
Love these Chris! Manservant would devour them! Sweet potatoes with marshmallows were his thing but I do believe he has become more of an adult now!
I love it Abbe! Give that guy a pat on the back!
I haven't served a traditional Thanksgiving since my young adulthood but I do cook a small turkey for the leftovers and broth I make from the skin, bones and bits of meat; also making gray from the drippings. If I make dressing (or stuffing) I make it from scratch with my homemade bread cubes, broth and various vegetables. Since I don't like marshmallows or excessively sweet dishes I usually bake the sweet potatoes/yams and serve mashed.
Definitely trying this recipe so have the squash/yams baking now as I want to try the recipe before Thanksgiving. I'm substituting black walnuts for the pecans since pecans are not grown locally. I try to source all my food locally but we don't raise sweet potatoes/yams in Idaho because of water, soil and storage issues but I love them so will buy as they are become available.
Thanks for your recipes--I love trying new dishes.
that's suppose to be gravy!
I knew what you meant 🙂
Love your culinary philosophy Helen! You're so adventuresome 🙂
We have to have home made egg noodles in the turkey gravey. Then pile that on top of mashed potatoes and top it off with corn. Now that we all have families of our own, our family tradition continues on with an egg noodles maker in each family. We are Dutch descendants.....and probably all a little over weight after all this!!
Haha! Thanks for sharing this Sally. So very interesting! I've never heard of home made egg noodles in gravy before. What feast you have 🙂 And we all probably carry a few pounds after the holidays!
Wow! A gorgeous thanksgiving side that even looks like dessert. NO one will miss the marshmallows! Sumptuous, and abundantly flowing over with wonderful ingredients.
Thanks Ginny!
Oh Chris, what time should I be at your house for Thanksgiving dinner? And by the way, you can just set out a big plate of this for me...I'll be just fine :)))
Have a wonderful week!
You can come any time you want Sue, the door's always open for you 🙂
wow...Chris, I guarantee you that I would lick the whole bowl clean!! It looks amazingly delicious, comforting and good for you too.
It really is delicious Angie; and kind of fun to switch up a few traditional sides, this time of the year!