Healthy Scalloped Sweet Potatoes

Scalloped Sweet Potatoes

These Healthy Scalloped Sweet Potatoes are just 137 calories, and packed with flavor thanks to the cheddar and sage.

Scalloped Sweet Potatoes

Everything You’ll Need

  • 2 ½ pounds sweet potatoes
  • Olive oil spray
  • 2 tablespoons butter
  • 1 onion
  • 2 garlic cloves
  • 2 tablespoons all-purpose flour (or gluten-free)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 ½ cups unsweetened almond milk (or your preferred milk)
  • 1 cup shredded sharp cheddar cheese
  • 2 teaspoons chopped fresh sage

Healthy Scalloped Sweet Potatoes

Scalloped Sweet Potatoes

Healthy Scalloped Sweet Potatoes Make Ahead and Storage Tips

Make Ahead – Cook up until you “assemble” the casserole (step #8) then cover with foil and place in the fridge. You can make 2-3 days ahead of the holiday or party.
Day Of Holiday – Add the foil covered casserole to a hot oven (whatever you have your oven at is fine) Bake for 20 minutes, uncover and broil as directed. (I recommend printing out the recipe card below and taping it to the top of your casserole for easy reheating).

Packaging Up Leftovers – Scoop single servings into individual containers, or family sized servings into a large container. Or cover entire casserole with foil, then place inside a 2 gallon freezer bag (if freezing). 
Frozen Leftovers – Will hold in the freezer for 1 month.
Refrigerated Leftovers – Will hold in the refrigerator for 4 days.
Reheating – From frozen, add single servings to a microwave and heat for 3-5 minutes until warmed through, or entire casserole to the oven, covered in foil. Add to the cold oven, then set the heat to 350 degrees (as the oven heats so will the casserole) cook for 10 minutes covered at 350 degrees, then an additional 10 minutes uncovered. 
From defrosted add single servings to a microwave and heat for 1-2 minutes until warmed through, or the entire casserole covered in a 350 degree oven for 10 minutes, and then uncovered for an additional 10 minutes.

Scalloped Sweet Potatoes

Healthy Scalloped Sweet Potatoes Recipe

Scalloped Sweet Potatoes

Low Calorie Scalloped Sweet Potatoes

Lose Weight By Eating
These scalloped sweet potatoes with cheddar and sage are great for holiday gatherings and family dinners.
At just 137 calories per 1/2 cup, they make a wonderful healthy side dish that the entire family will love.
Special Tip: Above I supplied you with tips to make these scalloped sweet potatoes vegan or gluten free!
5 from 3 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Side Dish
Cuisine American
Servings 8 servings
Calories 137 kcal


  • 2 ½ pounds sweet potatoes peeled and cut into 1/4-inch slices
  • Olive oil spray
  • 2 tablespoons butter
  • 1 onion minced
  • 2 garlic cloves minced
  • 2 tablespoons all-purpose flour or gluten-free
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 ½ cups unsweetened almond milk or your preferred milk
  • 1 cup shredded sharp cheddar cheese divided
  • 2 teaspoons chopped fresh sage


  • Preheat the oven to 425 degrees. Line 2 baking sheets with parchment paper. And spray a 9×13 baking dish with olive oil.
  • Add the sweet potato rounds to the prepared baking sheets, spray with olive oil.
  • Bake the sweet potato rounds for 20 minutes. Then remove from oven and let cool.
  • Meanwhile, add the butter to a large sauce pan and melt over medium heat.
  • Add in the onion and cook, stirring often, until softened (about 5 minutes). Add in the garlic and cook for an additional 1 minute.
  • Next, add in the flour, salt and pepper and mix together. Cook for 2 minutes, until the flour smell dissipates, then add in the milk and whisk to remove any lumps.
  • Increase the heat to medium high and cook, stirring often, until the sauce thickens (about 5 minutes). Then remove from heat and mix in 1/2 of the cheese.
  • To assemble: Add 1 layer of the potatoes to the prepared baking dish. Spoon over 1/4 of the sauce. Add another layer of sweet potatoes and sauce, and so on until all of the potatoes and sauce are in the baking dish. Cover with remaining cheese, and spray lightly with olive oil.
  • Add the baking dish back to the hot oven and bake for 10 minutes, then broil on low (watch closely so it doesn’t burn) for 2-5 minutes until golden brown and bubbling.
  • Remove from the oven and sprinkle over the sage, and let stand 10 minutes to help it hold together.


Vegan Modifications:

  • Swap out the butter for either vegan butter, or olive oil
  • Use Vegan Cheddar Shreds in place of the cheese

Gluten Free Modifications:

  • Swap out the flour for gluten-free 1:1 (one to one) flour


Calories: 137kcalCarbohydrates: 12gProtein: 4.7gFat: 8.3gSaturated Fat: 4.8gCholesterol: 22mgSodium: 312mgPotassium: 84mgFiber: 1.6gSugar: 2.4gCalcium: 226mgIron: 1mg
Keyword casserole, healthy Scalloped Sweet Potatoes, holiday, low calorie Scalloped Sweet Potatoes
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Scalloped Sweet Potato

This nutrition label is based off the recipe above, using almond milk and regular cheddar cheese. If you want to cut the sodium, feel free to omit the salt (the cheese will have enough “bite”). The serving size is 1/2 cup.

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Scalloped Sweet Potatoes

Article History:

  • Originally written and published November 15, 2022 by Audrey Johns
  • Most recent update November 9, 2023 by Audrey Johns