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
- Total Time: 45
- Yield: 5 servings 1x
Description
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 ¼ to ⅓ cup sour cream (see notes for non dairy option)
- ½ to ⅔ cup almond or coconut milk (drinking milk works great).
- 1 egg and 2 egg whites whisked
- 1 tbsp olive oil
- ½ tsp garlic (minced)
- ¼ 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)
- ¼ cup tomato sauce
- ⅔ 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 tablespoon 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 tablespoon 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. (I used an 8×11)
- 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 ¼ to ⅓ 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
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: main, dinner
- Method: bake
- 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?
[Tweet ” A Lightened up #homecooked dish! Spiralized Sweet Potato Spaghetti Casserole. #grainfree”]
But wait, there’s more! This recipe is part of our 10 BEST OF FOOD ALLERGY FRIENDLY LUNCH BOX IDEAS.
Head on over to the page to check out more recipes!
Cheers,
MORE WHOLE HEALTHY SWEET POTATOES RECIPES
This recipe is part of our 8 Healthy Ways to Cook Sweet Potatoes collection. Check it out!
This looks delicious!! What kind of spiralizer do you have? Ours is pretty terrible so I think I need to invest in a new one.
I use oxo. Or good good hand spiralizer. Love them! https://amzn.to/31s7RLW
Its Look delicious. Thanks for sharing. I should try this in my kitchen. Please keep sharing such tasty recipes.
★★★★★
Thank you! Let me know if you try it!
What size pan did you cook this in? It says it’s 4 servings but looks like it’s a 9×13 pan in the pictures?
just updated. I would say it’s 4 large servings or 5 smaller. I used an 8×11 pan. Hope that helps! 9×13 should work just won’t be as thick
This was delicious! Just made it tonight for my husband and teenage daughter – they loved it. I cheated and used sweet potatoes already cut up from Trader Joe’s to save some time on a busy night.
★★★★★
Oh I love it! great idea with TJs prep!
this was terrible. would not make again.
★
I’m so sorry you didn’t like it. This is a reader favorite. Did you use cream cheese? Happy to help remedy this!
I love that you used spiralized veggies in this! And I shutter to think about some of the things I ate as a kid!
What didn’t you like about it? That is such a vague comment! It’s so delicious!!
This 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!
Wonderful! I’m so glad! I love your twist on it! Real cream is divine! Hehe
You say to steam the noodles for “1 minutes”…is it supposed to be 1 minute or 10 minutes?
Actually, you want to steam for 1 or 2 minutes in microwave until potato noodles are al denta. Does that make sense?
Hands down, one of the best things that has been created in my kitchen. Bravo!
WOOHOO! so glad. A favorite here too.
This looks yummy. I’m curious though….what do you do with the sausage? Slice it? Or remove the casing & crumble it?
Thanks
just 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?
I 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!
haha criminal! just kidding
This 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-
I live to spiralize sweet potatos
and all the things!! haha
Spirals are so fun & a great way to cheer us up as well as make a pretty recipe!!! 🙂
totally! and cheap!
Cheesy 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.
totally! veggies and cheese are made for each other!
NIW 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!
I so agree! What was your fav growing up?
The best post.
Thanks for share this article.
I look forward to your new article.
I 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?
I 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?
Creativity is the mother of all inventions and let me just say, you are a genius.
I need a spiralizer in my life.
Oh. My. Goodness. This looks so so good; comforting, but not heavy. YAY!!
yes, you’d love! i just know it!
I’m inviting myself over for dinner.
This looks magical. I love healthier versions of delicious childhood meals (although I also still love the unhealthy ones too) 🙂
for sure. balance, right? haha
This looks delicious!! What kind of spiralizer do you have? Ours is pretty terrible so I think I need to invest in a new one.
I 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?
You 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! 😀
I’m ready to just throw myself into the dish, girly. This looks SO good!
★★★★★
go for it!
Holy 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.
what a delicious twist to a family favorite casserole! I bet my kids wouldn’t even miss the noodles
They will love the color too! hehe
I 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.
well let me know when you remember! I want to remake it!
What a healthy casserole that even a house full of boys would love!
What a fun way to use a spiralizer! I need to switch up my zucchini noodle routine and try this!
Those 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!
i am into simple lentil and rice but this casserole sounds just amazing right now.
Mom’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!
Love how you “healthified” a comfort food casserole! My family would probably even love this one, since sweet potatoes are so darn good! 🙂
This is a perfect recipe for me, all my fave flavors and foods – Bookmarking for spring salads.
★★★★★
I 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!
★★★★★
I think my favorite comfort food as a kiddo was any pasta dish, didn’t matter what!
First 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 🙂
OMG 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.
not gonna lie, it was amazing. haha!
Just 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
never lame, just traditional. and that’s always good too!
Sweet potatoes are one of my FAVORITE things right now. This sounds delicious!!
I need to get some spiralized sweet potatoes in my life! 🙂
I totally thought of you with this recipe!
Looks amazing (as always). Fav childhood food… a toss up between Porcupine Meatballs and beef stroganoff!
ohhh those were my fav too!
Oh 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!
Lindsay, 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.
yay! time to bust it out!
I 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? 🙂
This 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.
well I’m totally stealing these ideas! got anymore? I’m up for the challenge!
The 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!
seriously is my fav! gosh i love savory!
Looks delish Lindsay!!!! Mine, my nana’s mac n’ cheese! 🙂
Mac 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 🙂
oh totally! love using cashew cheese too
Love love love this recipe!
i 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!
My mom made the best spaghetti casserole growing up–it’s so good! I LOVE this version–any excuse to use my fun spiralizer.
see, you are my food twin!
I’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!
I 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!!
I love that this uses spiralized sweet potatoes! It looks delicious!
Holy 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! 😉
Brilliant, simply BRILLIANT!!
I love that you used spiralized veggies in this! And I shutter to think about some of the things I ate as a kid!
The 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! 🙂
★★★★★
YUM! 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.
OMG this recipe! I love spiralized sweet potatoes – my favorite thing to make noodles with – plus everything else looks perfect. Genius!