Guilt-Free Thanksgiving: Sweet Potato Souffle

There’s one dish at Thanksgiving that always makes my heart skip a beat: the humble sweet potato soufflé (or casserole, or whatever you grew up calling it). For me, this isn’t just a side dish — it’s pre-dessert. 

‍

Why I Love It

‍All the familiar comfort of Thanksgiving in one dish: the natural sweetness of the sweet potatoes, the warm spice of cinnamon and vanilla, and that crunchy topping of pecans and oats. That texture contrast — creamy base plus crispy topping — is perfect with turkey and gravy (yes, even when the turkey is a little dry — you know how it goes).
‍

Growing up in Georgia, where pecans reign supreme, the topping debate was simple: toasted pecans all the way. (Marshmallows? They might make an appearance in Jell-o salad, but not here.) 

‍

A (Mini) History Lesson

‍Sweet potatoes have been weaving their way onto Thanksgiving tables for over a century, thanks to a mix of Southern tradition, influential cookbook authors, and—believe it or not—some very clever marketing. In the late 1800s, the same women who helped make Thanksgiving a national holiday also popularized sweet potato pies and glazed sweet potatoes, cementing the vegetable as a Thanksgiving table staple.

In the South, sweet potatoes were already beloved (because they grew there); after the Civil War, this love slowly migrated north and blended into broader American holiday cooking. The most iconic—and hotly debated—version of the dish arrived in 1917, when the Angelus Marshmallow Company published a recipe pairing mashed sweet potatoes with a marshmallow topping. The goal wasn’t culinary brilliance—it was pure advertising. The company wanted Americans to buy more marshmallows, and the campaign worked so well that generations later, people still assume marshmallows “belong” on sweet potatoes. (Team pecan forever, though.) 

‍

My Guilt-Free Version

‍I’ve taken my absolute favorite Thanksgiving dish and given it a lighter, cleaner spin — still indulgent, still crowd-pleasing, but with reduced sugar & fat (plus a little more protein!). This dish is gluten-free and dairy-free too! If you want to make it vegan/egg-free: just skip the eggs. The base won’t stand up quite like a soufflé, but it’ll still be creamy, dreamy — and delicious.

‍

WHAT YOU NEED

For the Souffle:

• 4 lbs sweet potatoes
• 2 eggs
• 3 Tbs maple syrup 
• ½ Cup coconut milk (canned)
• 1.5 tsp vanilla extract
• ¼ tsp salt
• 1 Tbs cinnamon

For the Topping:

• 1 ½ Cups pecans (chopped)
• ¼ Cup coconut sugar
• 1 Cup old fashioned rolled oats
• ½ tsp cinnamon
• ¼ Cup coconut oil (melted)

‍

‍HOW TO MAKE IT

For the Souffle: 

1. Preheat the oven to 350° F. Grease a 9x13” baking dish with a spritz of oil—try avocado oil!
2. Fill a large pot with water on the stove and turn to high heat. 
3. Peel and chop the sweet potatoes into 1.5” cubes
4. Once the water is boiling, add sweet potatoes and a pinch of salt to the pot. Boil for 25-30 minutes, or until fork tender. 
5. Strain the potatoes and let them cool to room temperature. 
6. Once cooled, add potatoes to a large mixing bowl and mash until smooth (hand masher, hand blender or stand-up mixer).
7. Add eggs, maple syrup, coconut milk, vanilla, salt and cinnamon.     
8. Pour the mixture into the greased baking dish.

For the Topping:

1. Chop your pecans.
2. In a medium bowl, add the pecans, coconut sugar, rolled oats, cinnamon and melted coconut oil. Stir together until combined.
3. Spoon the mixture over the sweet potatoes in an even layer.
4. Bake in the oven uncovered for 25-30 minutes or until slightly browned. Let sit for 5-10 minutes before serving.  

‍

THE NUTRITIONAL STUFF

‍
With this version, you’ll be significantly reducing added sugar (maple syrup + coconut sugar instead of brown sugar/granulated sugar + flour) and swapping butter + milk for coconut-milk + coconut oil. You’ll still get the warm, iconic holiday flavors, but with a lighter footprint.

I compared my recipe to a traditional Sweet Potato Souffle I’ve used in the past from the Food Network. Here’s the breakdown based on 8 servings total for your 9x13" souffle:
‍

Whether you’re prepping this for a more mindful holiday table or simply looking to enjoy the flavors of the season without the sugar overload, this sweet potato soufflé is a winner. It hits that sweet spot (literally), pairs beautifully with turkey, and brings Southern holiday comfort in a cleaner way. Plus, you can enjoy this dish year round—try it as an addition to your breakfast meal prep with sausage links and brussels sprouts!

‍