You ever get called out by a health nut at Thanksgiving? I did. My cousin gave me the look and said, “No more marshmallow sugar bombs, please.” So I reimagined candied yams, no refined sugar, no guilt, but still packed with all the gooey, spiced sweetness we love.
This version swaps heavy syrup for maple, adds a splash of citrus, and leans on warm spices to bring the cozy. It’s festive, feel-good comfort food that actually feels good. Ready to upgrade your side dish game? Let’s make yams the star of the table.
Table of contents
Here’s Why This Version Totally Works
Okay, so we’ve ditched the marshmallows and cut back the sugar, but trust me, flavor-wise, you’re not missing a thing. This version is still sweet, tender, and cozy enough to feel like a warm hug on a chilly day. Here’s what makes it a total win:
- Natural sweetness that feels indulgent
Maple syrup brings that deep, caramel-like richness without the crash. Bonus points for the subtle vanilla notes it adds. - Orange juice = bright, citrusy balance
A little acidity cuts through the sweetness and gives this dish serious dimension. - Warm spices take center stage
Cinnamon, nutmeg, and cloves bring out the natural sugars in the yams while filling your kitchen with all the holiday feels. - Healthy fats for a clean, glossy finish
Coconut oil or avocado oil adds richness and helps that glaze coat each slice beautifully, without the heaviness of butter. - It’s naturally vegan and gluten-free
No swaps needed. It fits easily into most dietary lifestyles. - Customizable without sacrificing flavor
Add pecans for crunch, leave them out for nut-free, or layer in apples or a tahini drizzle to switch things up.
Whether you’re making this for a special holiday dinner or just want to add a little wholesome sweetness to your weekly meal prep, this recipe hits all the marks: flavor-packed, nourishing, and low-effort.
Next up, we’ll get into the ingredient list so you can see just how simple it is to pull this off! Let me know if you’d like to adjust the ingredients for any specific dietary needs too.
Recipe Card
Healthy Candied Yams
Course: SidesCuisine: USADifficulty: Easy6
servings15
minutes55
minutes190
kcalA naturally sweetened take on the classic candied yams, using maple syrup, orange juice, and warm spices for a cozy, wholesome side dish.
Ingredients
3 large yams or sweet potatoes (about 2½ to 3 lbs), peeled and sliced into ½-inch thick rounds
2 tablespoons coconut oil or avocado oil, melted
3 tablespoons pure maple syrup
Juice of ½ orange (about 2 tablespoons)
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Pinch of ground cloves (optional, adds a deep holiday flavor)
¼ teaspoon sea salt
1 teaspoon vanilla extract
⅓ cup chopped pecans (optional, for crunch and toasty flavor)
Directions
- Preheat oven to 375°F (190°C): Lightly grease a medium-sized baking dish (about 9×13″) or line it with parchment paper for easy cleanup.
- Prep the yams: Peel and slice the yams into ½-inch thick rounds. Try to keep the slices uniform for even cooking.
- Mix the glaze: In a small bowl, whisk together melted coconut oil, maple syrup, orange juice, cinnamon, nutmeg, cloves (if using), sea salt, and vanilla extract.
- Coat the yams: Place the yam slices in a large mixing bowl or directly into the baking dish. Pour the glaze over them and toss to coat every slice thoroughly. If using a bowl, transfer the coated yams to the baking dish and arrange them in a single, slightly overlapping layer.
- Cover and bake: Cover the dish tightly with foil and bake for 30 minutes. This helps steam the yams and soften them before they caramelize.
- Uncover, add pecans, and continue baking: Remove the foil, sprinkle chopped pecans over the top (if using), and bake uncovered for another 20–25 minutes. The glaze will thicken, and the edges of the yams will begin to caramelize.
- Let cool slightly and serve: Rest the dish for about 5 minutes before serving. The glaze will set a bit more, and the flavor deepens as it cools slightly.
Notes
- Orange zest can be added for an extra citrusy boost.
- Use Japanese sweet potatoes if you prefer a firmer texture and less sweetness.
- If you’re skipping pecans, consider topping with toasted pumpkin seeds or hemp seeds for crunch.
- Want them extra gooey? Drizzle a bit more maple syrup before the final 10 minutes of baking.
Little Tips That Make a Big Difference
These pro tips are the kind of things I wish someone had told me the first time I tried to “healthify” candied yams. Trust me, they’ll help you nail the perfect texture and flavor every time.
- Don’t rush the bake time: Letting the yams bake low and slow, first covered, then uncovered, ensures they get ultra-tender before that golden glaze sets in. Rushing this step can leave them too firm or unevenly cooked.
- Use real maple syrup: Imitation syrup doesn’t bring the same depth. The real stuff caramelizes beautifully and pairs perfectly with those cozy spices.
- Go light on the cloves: A pinch is perfect. Any more and they can overpower the dish. If you’re not sure, start small, you can always add more next time.
- Pre-warm your oil: If your coconut oil is solid, melt it before mixing with the other glaze ingredients to help everything blend smoothly and coat the yams evenly.
- Want crispier edges? After baking, pop the dish under the broiler for 2–3 minutes to lightly crisp and caramelize the top. Just keep a close eye, it goes fast!
Quick Variations to Switch Things Up
- Apple-Yam Bake: Add thinly sliced apples for a sweet-tart contrast.
- Savory Herb Yams: Skip syrup, use olive oil, rosemary, and garlic.
- Maple-Tahini Glaze: Stir in 1 tbsp tahini for a nutty twist.
- Spicy Yams: Add cayenne or smoked paprika for a sweet-heat combo.
- Mini Yam Stacks: Layer in muffin tins for cute, individual servings.
Creative Ways to Use the Leftovers
You’ve got extra candied yams? Lucky you. Here are some fun ways to repurpose them:
- Sweet Potato Breakfast Hash: Dice and toss with sautéed onions, peppers, and eggs for a sweet-savory breakfast.
- Mashed Yam Toast: Mash and spread over sourdough, top with almond butter and a sprinkle of cinnamon.
- Warm Grain Bowl: Chop and mix with quinoa, kale, and toasted nuts for a filling lunch.
- Mini Sweet Potato Parfaits: Layer warm yams with Greek yogurt and granola for a dessert-meets-breakfast vibe.
- Stuffed Squash or Bell Peppers: Mix chopped yams with rice or lentils, stuff into squash, and bake.
FAQs About Candied Yams Healthy Recipe
In the U.S., the terms are often used interchangeably, but what we call yams are usually orange-fleshed sweet potatoes. True yams are starchier and used more in African and Caribbean cuisines.
Totally! You can slice the yams and make the glaze a day ahead. Assemble and bake when ready, or bake fully and reheat before serving.
Peeling is optional. The skin is edible and adds fiber, but peeling gives a smoother texture and classic candied yam look.
Yes, you can! Just note that honey has a slightly stronger flavor and doesn’t caramelize quite the same way. Still delicious though, just reduce the amount slightly since honey is sweeter.
Skip the oil and use a splash of orange juice or apple cider in its place. The texture won’t be quite as silky, but it still bakes up beautifully.
Wrapping It Up
So there you have it, sweet, spiced, sticky perfection without the sugar overload. Whether you’re meal-prepping for the week or setting the table for a special holiday, this candied yams healthy recipe brings all the cozy vibes with none of the guilt. Give it a try, and if you’re feeling festive, make it part of a full spread with this classic candied yams recipe for the traditionalists at the table too!
Craving more comfort with a healthy twist? You’ll love my crock pot celery and carrot soup, or keep it hearty with chicken riggies, both perfect for chilly nights.
Tried this recipe? Snap a pic, tag us on social, or leave a comment. We in TheRecipeMaster love seeing your kitchen wins!
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