Healthy Sweet Potato Souffle Recipe


This Sweet Potato Souffle recipe is one of my favorites. Today I made a healthy version (gluten and dairy-free) and I think I like it better!

If you ever want to make a healthy recipe, I highly suggest that you pull out your favorite recipe, a pencil, and go at it! I have been doing this a lot last year and I have been making a lot of gluten-free and dairy-free recipes. Today I adjusted my favorite Sweet Potato Souffle Recipe and I think I like it better than the original one.

Healthy Sweet Potato Souffle Recipe

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Gluten-Free and Dairy-Free Sweet Potato Souffle Recipe

About ten years ago I added this Sweet Potato Souffle Recipe to our Thanksgiving Dinner menu. It was such a hit that it is now one of our family’s favorites. I have always thought the recipe was a bit sweet, so I knew that I needed to fix that first.

A Slice of Whipped Sweet Potatoes

Today I teamed up with some of my blogging friends and we are all sharing healthy recipes for Thanksgiving. Not only does this Healthy Sweet Potato Souffle recipe look amazing but it tastes even better. Easy and healthy changes are not hard to make to a recipe. So let me tell you what I did.

Healthy Sweet Potato Souffle Recipe

How Did I Make My Recipe More Healthy?

  • I cut the sugar in the recipe by one half.
  • I also used Coconut Palm Sugar instead of white sugar. Why is coconut palm sugar better? Coconut sugar contains potassium, magnesium, and sodium, which are all essential for regulating your body’s water content as well as many heart, nerve, and muscle functions. It has nearly 400 times more potassium than white sugar.
  • I replaced all of the butter with plant butter.
  • For the topping, I replaced the Cornflakes cereal with whole grain rolled oats. I also cut the brown sugar in half and replaced it with coconut palm sugar.
Healthy Sweet Potato Souffle Recipe

My husband just tried the “new” recipe and he didn’t believe that I had made any changes.

That is what I call a successful transformation!

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So Easy, Just Three Steps!

Step One. To start the recipe, I cooked the sweet potatoes in boiling water and then mixed them with all of the ingredients. Usually, I use my Kitchenaid but I thought it might be fun to use a hand-mixer for a change.

Healthy Sweet Potato Souffle

Once everything is mixed, I whipped in the egg for the “souffle effect”.

Healthy Sweet Potato Souffle

That’s most of the work. And I can promise you it isn’t that much work! The souffle gets baked for about 25 minutes. This is the perfect time to make the topping.

Healthy Sweet Potato Souffle

Step Two

It takes a few minutes to mix up the topping. This is extremely easy.

Sweet Potato Souffle Topping

Once the souffle is ready, you can pull it out, add the topping, and cook it for another ten minutes.

Step Three – Bake!

Healthy Sweet Potato Souffle Recipe in the Oven

I am so happy that one of my favorite recipes for Thanksgiving is now healthier and gluten-free and dairy-free. I know my boys will be happy too!

Yield: one 8" souffle

Healthy Sweet Potato Souffle Recipe

A Slice of Whipped Sweet Potatoes
Prep Time 40 minutes
Cook Time 30 minutes
Total Time 1 hour 10 minutes


  • For Sweet Potatoes
  • 22 oz. sweet potatoes (yams), about 3 large, peeled, and cut into 1" pieces
  • 6 TBL plant based butter, room temperature
  • 1 large egg
  • 3 TBL coconut palm sugar
  • 1 tsp pumpkin pie spice
  • pinch of salt
  • For Topping
  • 1 cup whole grain rolled oats
  • 1/3 cup coconut palm sugar
  • 1/2 cup chopped pecans
  • 6 TBL plant based butter, melted


  1. Preheat oven to 400 degrees.
  2. Cook sweet potatoes in a large pot of boiling water until tender, about 15 minutes. Drain, transfer potatoes to a large bowl and add butter.
  3. Using an electric mixer, beat until smooth. Add the egg, sugar, spice, and salt to blend.
  4. Transfer mixture to an 8 x 8 inch baking dish.
  5. This can be made one day ahead. All you need to do is cover and chill. Bring to room temperature before continuing.
  6. Bake potatoes until they start to brown around the edges and are slightly puffed, about 25 minutes.
  7. Meanwhile, prepare the topping. Mix together all ingredients in a medium bowl.
  8. Spoon topping evenly over potatoes. Return to oven and bake until golden brown and crisp, about 10 minutes longer.

Do you have any recipes on your Thanksgiving menu that you want to make healthier? If you try it, let me know what you think. I have to triple the recipe for Thanksgiving!

Whipped Sweet Potato Recipe

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Sweet Potato Rounds // My Sweet Savannah

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Healthy Sweet Potato Souffle Recipe

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  1. This sounds wonderful, but what is the actual recipe with all its fatness and unhealthy stuff? We try to eat healthy all the time except for holidays when we all let loose. I would love to make this but I dont think I would be able to find some of the ingretients you used. Is there another recipe?


    1. Hi Kim – For the original recipe, I used unsalted butter, white granulated sugar in the souffle/brown sugar in the topping and oats instead of crushed cornflakes. Enjoy!

  2. This looks great! To make it dairy free, do you leave out the butter, or just use any nondairy butter? I am a fan of earth balance, so that’s probably what I would use unless you have another recommendation

  3. Thank you for making the changes in the recipe and for sharing. I’m a fan of sweet potatoes and I’m gluten and dairy free. I am definitely going to make this for the holidays ❤️

  4. Hello Leslie. I would love to make this. My nephew eats only plant-based foods so what can I substitute for the egg?


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