Healthy Spiralized Sweet Potato Spaghetti Casserole! Lighten up a classic home cooked comfort food dish with spiralized sweet potatoes! A simple wholesome gluten free/grain free spaghetti casserole ready in no time. Protein rich and veggie packed.
Just letting you know thisSweet Potato Spaghetti Casserole recipe was originally published in 2015. I retested, rephotographed, updated content. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
I think I mentioned this before, but did you know that I grew up in a house full of boys? Yes, I have 3 older brothers, no sisters. I’ve been surrounded by boys on my life. In fact I married a man who only has a brother. That being said, Healthy yet Hearty Recipes are big deal and a must. And casseroles are a necessity!
One of our favorite hearty comfort foods growing up was spaghetti casserole. Although, being the youngest and only girl, if I didn’t get a piece of this casserole at dinner, I wouldn’t get any at all later. Brothers don’t share food. Especially food with meaty cheesy goodness. I remember each time my mom would make this spaghetti casserole, I’d stand waiting in the kitchen, praying that I’d beat my brothers for the first piece. Did I mention that my brothers like carbs, and cheese, and meat? So you can imagine the “pieces” they would take. Not a small square, but rather a whole plate full. Veggies? Ya, those did not exist on their plates.
The funny thing is, when I asked my mom what was actually in it years later, I was shocked. Sure, it was simple ingredients but also pretty unhealthy. Doesn’t that always happen? Realizing a favorite childhood meal is really not so homemade or healthy. Haha! Heck, my husband’s favorite childhood meal was spaghetti or beans on toast. That’s a thing in New Zealand, carbs on carbs. Needless to say, we all have our favorites and our taste buds have their memories.
Over the next few weeks I’m going to try to take some of our favorite childhood comfort foods and give them a little grain free or gluten-free makeover. For me, it’s the best of both worlds. Being able to relive some of our homemade comfort foods but also being able to recreate and share with others healthier gluten-free options. Plus it doesn’t hurt that these recipes can hide extra veggies in the dish. We all know we need extra veggies during the winter anyways.
Speaking of, today’s recipe. Let’s get to it! Hearty, yet healthy, SPIRALIZED SWEET POTATO SPAGHETTI CASSEROLE.
What I like about this dishes that you can make it in a variety of ways. You can make it more starchy with spiralized sweet potato noodles, or you can make it lighter with squash or zucchini (Zoodles). And of course, you can always just use gluten-free noodles. Spaghetti casserole, three ways.
Just spiralize a veggie….
Add your favorite mix-ins to give it more bulk, and flavor. Chicken sausage, olives or pimentos, basil, etc.
Make sure you have a binder. I used non dairy cream/milk, sour cream, and egg. But don’t worry, I also gave non dairy options!
Then all you do next is bake! You can even make it vegetarian friendly. But I will admit, the chicken sausage is probably my favorite part.
OK I lied, twirling the noodles in a bowl my favorite.
P.S This what the spaghetti casserole (vegetarian version with pesto) looks like before you add eggs and bake it. So basically you are totally allowed to eat it as a “deconstructed” casserole. Haha!
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Spiralized Sweet Potato Spaghetti Casserole
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
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Pin RecipeDescription
Lighten up a classic home cooked comfort food dish with spiralized sweet potatoes! A simple wholesome gluten free/grain free spaghetti casserole ready in no time. Protein rich and veggie packed.
Ingredients
- 2 peeled sweet potato (4.5 cups spiralized)
- 2 oz cream cheese or 1/4 to 1/3 cup sour cream (see notes for non dairy option)
- 1/2 to 2/3 cup almond or coconut milk (drinking milk works great).
- 1 egg and 2 egg whites whisked
- 1 tbsp olive oil
- 1/2 tsp garlic (minced)
- 1/4 tsp onion salt or sea salt (dash of garlic/salt for after baking as well)
- 2 oz diced olives or pimentos (drained if using canned)
- 1/4 cup tomato sauce
- 2/3 cup cooked sliced gluten free sausage (chicken sausage, chickpeas, or any gluten free breakfast sausage all work)
- 1 cup greens (spinach or kale)
- 5 oz crumbled cheese – Parmesan or Feta work great. (see notes for non dairy option)
- 4–5 basil leaves for topping
- optional black pepper seasoning on top
- Optional 2 –3 tbsp pesto mixed with spaghetti noodles before baking
Instructions
- Preheat oven to 350F
- Peel your sweet potatoes then spiralize them. Comes out to about 4.5 cups.
- Place sweet potato noodles in a bowl and steam in microwave for about 1 minutes or on stove top for 5 minutes, until potato noodles are al dente.
- Then add 1 tbsp oil and your garlic, onion salt. Toss so that the noodles are lightly coated. To make more flavorful, feel free to toss the cooked sweet potato spaghetti noodles in a pesto before placing in casserole dish.
- In another bowl, mix your sour cream (or cream cheese), whisked eggs, and milk.
- Lightly coat a casserole dish with oil or coconut spray.
- Layer your ingredients. starting with noodles, then chicken sausage, olives or pimentos, then spinach or kale greens.
- Next add your cream cheese/egg mixture. then add tomato sauce and crumbled cheese (parmesan or feta work great).
- Bake for 30-35 minutes or until cheese starts to brown. Check noodles for tenderness if you can.
- Optional: Top with fresh basil, black pepper and any additional sea salt or garlic.
Notes
DAIRY FREE RECIPE NOTES
- For Dairy Free: If you cannot eat feta/cheese, then add 1/4 to 1/3 cup nutritional yeast instead.
- Instead of cream cheese or sour cream, you can use a non dairy yogurt or cream cheese but consistency might be a little different.
TO MAKE MEATLESS:
- Feel free to replace the sausage with 1 cup cooked chickpeas for meatless option
Nutrition shown below for casserole with lean chicken sausage
- Category: main, dinner
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 249
- Sugar: 3.1g
- Sodium: 678.5mg
- Fat: 14.8g
- Saturated Fat: 6.7g
- Carbohydrates: 14.1g
- Fiber: 2.5g
- Protein: 15g
- Cholesterol: 61.7mg
Keywords: spaghetti casserole, spiralized sweet potatoes, sweet potato noodles, healthy pasta, kid friendly, gluten free
This dish would be great for a family dinner, potluck, or even a brunch. It’s also makes for a great recovery meal with the balance of healthy gluten free starches, proteins, and fat. Hearty eater’s won’t even know that the main carb in this dish is a vegetable. Which makes it more fun to serve and watch the expression on their face. Come on, you know you love tricking people into healthy eating.
Well, you know I’m going to ask…
Favorite childhood comfort food? Have you ever made a spiralized sweet potato casserole?
Cheers,
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Michele @ paleorunningmomma says
October 14, 2015 at 5:01 AMOMG this recipe! I love spiralized sweet potatoes – my favorite thing to make noodles with – plus everything else looks perfect. Genius!
Katie @ Talk Less, Say More says
October 14, 2015 at 5:15 AMYUM! I still haven’t done the spiraled sweet potato thing yet but it sounds delicious! I used to love when my mom made chili mac (noodles with spoonfuls of chili and ketchup-I swear it was better than it sounds!) and mac and cheese with tuna.
neil@neilshealthymeals.com says
October 14, 2015 at 5:28 AMThe more I see of excellent spiralizer recipes like this, the more I can’t wait until I hopefully get mine for Christmas!
Currently collecting lots of spiralizer recipes. Thank you! 🙂
★★★★★
Megan @ skinny fitalicious says
October 14, 2015 at 6:04 AMI love that you used spiralized veggies in this! And I shutter to think about some of the things I ate as a kid!
Susie @ SuzLyfe says
October 14, 2015 at 6:12 AMBrilliant, simply BRILLIANT!!
Ashley @ Fit mitten Kitchen says
October 14, 2015 at 6:45 AMHoly crap this looks freaking amazing. I think I am ordering a spiralizer tonight.
And I totally feel you on the “not-so-homemade” family food traditions. But I come from a family of 6 kids, so the parents fed us what we would eat and that was that! 😉
Heather@hungryforbalance says
October 14, 2015 at 6:51 AMI love that this uses spiralized sweet potatoes! It looks delicious!
Sam @ PancakeWarriors says
October 14, 2015 at 7:12 AMI love that you used sweet potato noodles. I have to get brave enough to try sweet potatoes in my spiralizer, because omg yum! I do look back on some of my favorite childhood food memories and yes, it makes me so sad to know how unhealthy they are. But my palate has changed and I would love to recreate them now a bit healthier. Oh mac and cheese where you at!!
misszippy says
October 14, 2015 at 7:16 AMI’m loving casseroles as the weather cools. Plus, since I spend all of my evenings going to and fro with the kids, it’s a perfect thing to prep in advance and pop in the oven later!
Erin @ The Almond Eater says
October 14, 2015 at 7:22 AMMy mom made the best spaghetti casserole growing up–it’s so good! I LOVE this version–any excuse to use my fun spiralizer.
Cotter Crunch says
October 14, 2015 at 1:46 PMsee, you are my food twin!
rAchel @ Athletic avocado says
October 14, 2015 at 7:26 AMi can’t imagine worrying about whether or not your gonna get food bc of your brothers, boys do love to eat! id take this over regular spaghetti pie anyway, I love sweet potato noodles!
meredith @ The Cookie ChRUNicles says
October 14, 2015 at 7:26 AMLove love love this recipe!
Pragati // Simple Medicine says
October 14, 2015 at 7:34 AMMac n’ Cheese! I love it. As a child I loved it, as an adult I still want to eat it. Luckily, it’s pretty easy to make a healthy cheezy sauce 🙂
Cotter Crunch says
October 14, 2015 at 1:45 PMoh totally! love using cashew cheese too
Jody - Fit at 57 says
October 14, 2015 at 9:46 AMLooks delish Lindsay!!!! Mine, my nana’s mac n’ cheese! 🙂
Julia says
October 14, 2015 at 10:03 AMThe casserole of my dreeeeeeams!! Gahh, I love this idea of sweet potato noodles all cozied up with sausage and cream cheese! Healthy comfort food at its finest right here!
Cotter Crunch says
October 14, 2015 at 1:46 PMseriously is my fav! gosh i love savory!
Missy says
October 14, 2015 at 10:07 AMThis is such a good idea for a series I’m excited!
That casserole looks so freaking good and I think it’s cool because it can be a blueprint for so many other casseroles (mexican noodle casserole, greek noodle casserole, asian noodle … you get it.)
Fave Childhood Comfort Foods:
PBJ
My Mom’s spinach casserole.
Still my faves.
Cotter Crunch says
October 14, 2015 at 1:45 PMwell I’m totally stealing these ideas! got anymore? I’m up for the challenge!
Laura @ Sprint 2 the Table says
October 14, 2015 at 11:00 AMI can’t WAIT to make this! I love sweet potatoes. Now can you make it get cooler here so I can tun on the oven? 🙂
Sonali- The Foodie Physician says
October 14, 2015 at 11:41 AMLindsay, this casserole looks like absolute perfection! I don’t use my spiralizer enough. With this recipe, you’ve definitely inspired me to put it to use.
Cotter Crunch says
October 14, 2015 at 1:43 PMyay! time to bust it out!
Sarah says
October 14, 2015 at 12:38 PMOh how did I not think of this?!? A year or two ago we got hooked on spiralized sweet potato noodles in pad thai or just with a cinnamon sage butter sauce but I haven’t made a “traditional” spaghetti. Makes sense, sweet potato chili is amazing!
Taylor @ LiftingRevolution.com says
October 14, 2015 at 12:52 PMLooks amazing (as always). Fav childhood food… a toss up between Porcupine Meatballs and beef stroganoff!
Cotter Crunch says
October 14, 2015 at 1:42 PMohhh those were my fav too!
Tara | Treble in the Kitchen says
October 14, 2015 at 1:02 PMI need to get some spiralized sweet potatoes in my life! 🙂
Cotter Crunch says
October 14, 2015 at 1:40 PMI totally thought of you with this recipe!
Hannah @CleanEatingVeggieGirl says
October 14, 2015 at 1:04 PMSweet potatoes are one of my FAVORITE things right now. This sounds delicious!!
Arman @ thebigmansworld says
October 14, 2015 at 1:06 PMJust forwarded this to my room mates- We’re making it for dinner but because we’re lame without a spiralizer, we’ll be using normal noodles. :p
Cotter Crunch says
October 14, 2015 at 1:39 PMnever lame, just traditional. and that’s always good too!
Laura @ This Runner's Recipes says
October 14, 2015 at 1:11 PMOMG I would eat this right off the screen if possible. I think it’s time I dig out all those wedding giftcards and go buy a spiralizer right now.
Cotter Crunch says
October 14, 2015 at 1:40 PMnot gonna lie, it was amazing. haha!
Shashi at RunninSrilankan says
October 14, 2015 at 2:03 PMFirst let me just say, I know I have issues- and the reason I say that is because I don’t like spaghetti – it makes me gag – it reminds me of eating worms – but Sweet Potato Spaghetti I am on board with! Now I need to get me a spiralizer – either that or I move next door to you 🙂
Rebecca @ Strength and Sunshine says
October 14, 2015 at 2:10 PMI think my favorite comfort food as a kiddo was any pasta dish, didn’t matter what!
Cheyanne @ No Spoon Necessary says
October 14, 2015 at 2:14 PMI love your idea to give comfort food classics a healthy makeover! I can’t wait to see what you come up with, because you sure are starting this series with a BANG! This sweet potato spaghetti casserole looks killer!! I love chicken sausage, so I’m sure that would be my favorite part too (and twirling the noodles!) This is fabulous! Pinned! Cheers, girlfriend! P.s. sorry you grew up with boys! I have a sister, so I always wanted brothers, but I didn’t really think about how they would have hogged the food! 😉 no bueno!
★★★★★
Maria Stark says
October 14, 2015 at 3:07 PMThis is a perfect recipe for me, all my fave flavors and foods – Bookmarking for spring salads.
★★★★★
Blair says
October 14, 2015 at 3:46 PMLove how you “healthified” a comfort food casserole! My family would probably even love this one, since sweet potatoes are so darn good! 🙂
She Rocks Fitness says
October 14, 2015 at 4:33 PMMom’s meatball and spaghetti with all the pasta and all the Italian bread…I get so excited when I go home and she makes it for all of us…Happy happy belly!
dixya | food, pleasure, and health says
October 14, 2015 at 6:04 PMi am into simple lentil and rice but this casserole sounds just amazing right now.
cara tegler says
October 14, 2015 at 7:51 PMThose sweet potato noodles look dreamy! Beautiful shot.
My fav comfort food growing up was so strange…a big pile of creamy mashed potatoes with creamed corn and sausage. I always requested this meal on my birthday as a wee one, ha!
Liz @ I Heart Vegetables says
October 15, 2015 at 6:26 AMWhat a fun way to use a spiralizer! I need to switch up my zucchini noodle routine and try this!
Kristen Chidsey says
October 15, 2015 at 6:53 AMWhat a healthy casserole that even a house full of boys would love!
hayley@healthyregardshayley says
October 15, 2015 at 7:34 AMI gotta try sweet potato noodles. I honestly cannot think of what my favorite childhood comfort dish was. I loved spaghetti but can’t say it was my absolute favorite, hmmm… thinking on that on.
Cotter Crunch says
October 15, 2015 at 2:50 PMwell let me know when you remember! I want to remake it!
heather @french press says
October 15, 2015 at 8:54 AMwhat a delicious twist to a family favorite casserole! I bet my kids wouldn’t even miss the noodles
Cotter Crunch says
October 15, 2015 at 2:40 PMThey will love the color too! hehe
Jen says
October 15, 2015 at 9:02 AMHoly moly, I need this! Love everything about this dish. My mom used to make a spaghetti casserole too that I absolutely loved, but I am sure it was pretty unhealthy as well! Hah.
Becca from It's Yummi! says
October 15, 2015 at 9:34 AMI’m ready to just throw myself into the dish, girly. This looks SO good!
★★★★★
Cotter Crunch says
October 15, 2015 at 1:31 PMgo for it!
Christina says
October 15, 2015 at 10:49 AMYou know I’ve never made a spaghetti casserole – I don’t know why not!! I’ve been really using my Spiralizer lately – this is such a great idea. Gorgeous photos, too!! I just want to dive in! 😀
Brianna @ I run He tris says
October 15, 2015 at 11:11 AMThis looks delicious!! What kind of spiralizer do you have? Ours is pretty terrible so I think I need to invest in a new one.
Cotter Crunch says
October 15, 2015 at 1:32 PMI have one with different blades. for slices and all! It’s from a kitchen store here. It was so worth the extra $ too! The hand spiralizer doesn’t work very well. which one do you have?
Erin @ Erin's Inside Job says
October 15, 2015 at 1:36 PMThis looks magical. I love healthier versions of delicious childhood meals (although I also still love the unhealthy ones too) 🙂
Cotter Crunch says
October 15, 2015 at 2:24 PMfor sure. balance, right? haha
jill conyers says
October 16, 2015 at 3:23 AMI’m inviting myself over for dinner.
Jess @hellotofit says
October 16, 2015 at 8:25 AMOh. My. Goodness. This looks so so good; comforting, but not heavy. YAY!!
Cotter Crunch says
October 16, 2015 at 5:46 PMyes, you’d love! i just know it!
Meghan@CleanEatsFastFeets says
October 17, 2015 at 10:29 AMCreativity is the mother of all inventions and let me just say, you are a genius.
I need a spiralizer in my life.
Elle says
October 18, 2015 at 2:17 PMI love sweet potatoes! I do have a spiralizer that I don’t get enough use out of so I want to try this!
When you say “steam in the microwave”, do I need to add water to it?
Cotter Crunch says
October 18, 2015 at 5:36 PMI actually just did a tablespoon or less of water, but you really don’t need to. Just wash them and then stick in microwave. Does that make sense?
Ava says
April 9, 2017 at 9:01 PMThe best post.
Thanks for share this article.
I look forward to your new article.
Megan @ Skinny Fitalicious says
May 8, 2017 at 6:12 AMNIW this is my kind of casserole plus I cannot resist spiralizing things! It’s so fun making healthier versions of childhood recipes! I have too many to list lol!
Cotter Crunch says
May 8, 2017 at 6:53 AMI so agree! What was your fav growing up?
Emily says
May 8, 2017 at 9:11 AMCheesy casseroles are DA BEST!!!!! I love them the more cheese you add. The cheese really brings all the ingredients together, and I bet the sweet potato noodles are an incredible base to it.
Cotter Crunch says
May 8, 2017 at 10:51 PMtotally! veggies and cheese are made for each other!
Jody - Fit at 59 says
May 8, 2017 at 1:35 PMSpirals are so fun & a great way to cheer us up as well as make a pretty recipe!!! 🙂
Cotter Crunch says
May 8, 2017 at 10:47 PMtotally! and cheap!
jen says
May 8, 2017 at 6:46 PMI live to spiralize sweet potatos
Cotter Crunch says
May 8, 2017 at 10:50 PMand all the things!! haha
Bite Me More says
May 9, 2017 at 10:30 AMThis casserole looks scrumptious! I love casseroles, and I make some sweet ones too like this Sweet Potato and Praline casseroles: http://www.bitememore.com/feedme/163/praline-topped-sweet-potato-casserole-
Cassie Tran says
May 10, 2017 at 2:00 PMI wouldn’t consider consuming an entire head of a spaghetti squash by myself a crime….unless if I meant to purchase it for another person! Anyhow, I love these casseroles that use the good old spaghetti squash! Not being able to eat eggs, I probably will have to figure out a way to replace them, but I’m hoping that if I maintain enough thickness, everything should be good! Then again, I don’t mind it if the casserole falls apart as long as it’s tasty!
Cotter Crunch says
May 10, 2017 at 4:56 PMhaha criminal! just kidding
Shasta says
May 15, 2017 at 5:58 AMThis looks yummy. I’m curious though….what do you do with the sausage? Slice it? Or remove the casing & crumble it?
Thanks
Cotter Crunch says
May 15, 2017 at 8:02 AMjust updated it! I just slice mine and layers it in the casserole. Cooked. You can use crumbled or remove casein. Either works! Does that make sense?
Crystal says
December 10, 2017 at 8:54 PMHands down, one of the best things that has been created in my kitchen. Bravo!
Cotter Crunch says
December 10, 2017 at 11:29 PMWOOHOO! so glad. A favorite here too.
RC says
March 7, 2018 at 4:38 PMYou say to steam the noodles for “1 minutes”…is it supposed to be 1 minute or 10 minutes?
Lindsay Cotter says
March 7, 2018 at 5:39 PMActually, you want to steam for 1 or 2 minutes in microwave until potato noodles are al denta. Does that make sense?
Danielle says
April 12, 2018 at 12:03 PMThis is really delicious! I’m new to a gluten & wheat free diet, so I was happy to find something that tasted very similar to a baked ziti since I am missing pasta. I chose the cream cheese route, used 2 whole eggs and milk instead, added a little mozzarella to the parmesan and broiled at the end. Will definitely make again and again, thank you!
★★★★★
Cotter Crunch says
April 13, 2018 at 9:58 AMWonderful! I’m so glad! I love your twist on it! Real cream is divine! Hehe
et says
November 12, 2018 at 11:28 PMthis was terrible. would not make again.
★
Lindsay Cotter says
November 12, 2018 at 11:36 PMI’m so sorry you didn’t like it. This is a reader favorite. Did you use cream cheese? Happy to help remedy this!
mario says
January 31, 2019 at 9:18 AMI love that you used spiralized veggies in this! And I shutter to think about some of the things I ate as a kid!
Katie says
November 13, 2018 at 11:39 AMWhat didn’t you like about it? That is such a vague comment! It’s so delicious!!