Healthy Sweet Potato Casserole
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5
8 reviews
Excellent
Healthy Sweet Potato Casserole
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Classic sweet potato casserole recipe made with fresh sweet potatoes and a delicious crunchy topping.
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Ingredients
- 2 pounds sweet potato peeled and chopped
- 2 Large egg Skip this for a vegan option
- ¼ Cup maple syrup
- sea salt a pinch
- 1 teaspoon vanilla extract pure
For the Crunchy Topping:
- ⅓ Cup oat flour I blended rolled oats
- ¼ Cup maple syrup
- 2 tablespoons coconut oil
- ½ Cup nut pecans, walnuts, pistachios, cashew, etc, chopped, type of choice
Instructions
- Place the chopped sweet potatoes in a pot filled with water just enough to cover them. Cook for 10-15 minutes, or until tender.
- Preheat the oven to 350°F.
- Once the potatoes are done, drain and mash them. Stir in the eggs, maple syrup salt, and vanilla extract. Mix well then spread the mixture in a 2-quart casserole dish.
- In a mixing bowl, add oat flour, maple syrup, coconut oil, and nuts. Stir until crumbly then sprinkle the topping all over the mashed potatoes.
- Bake in the preheated oven for 20-25 minutes, or until tops are golden and crispy. Enjoy!
Notes
- Use whatever chopped nuts you like.
- Don't overwork the mash. You don’t want a super smooth mash for potato casserole because it won’t hold together properly. A coarser mash gives the casserole its character and body.
- You don't need to add sugar. Although brown sugar is often used in classic sweet potato casseroles, this recipe does have built-in sweetness!
- Use a preheated oven.
- For a deeper flavor to your nuts, toast them up!
- Ideally, let this Healthy Sweet Potato Casserole stand at room temperature for around 10 minutes before serving.
- Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on the products used.
- Optional nuts for toppings: pecans, walnuts, pistachios, cashews, etc.
Nutrition Information
Show Details
Calories
355kcal
(18%)
Carbohydrates
54g
(18%)
Protein
6g
(12%)
Fat
13g
(20%)
Saturated Fat
5g
(25%)
Cholesterol
70mg
(23%)
Sodium
114mg
(5%)
Potassium
655mg
(14%)
Fiber
6g
(24%)
Sugar
23g
(46%)
Vitamin A
21552IU
(431%)
Vitamin C
4mg
(4%)
Calcium
95mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 355 kcal
% Daily Value*
| Calories | 355kcal | 18% |
| Carbohydrates | 54g | 18% |
| Protein | 6g | 12% |
| Fat | 13g | 20% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 70mg | 23% |
| Sodium | 114mg | 5% |
| Potassium | 655mg | 14% |
| Fiber | 6g | 24% |
| Sugar | 23g | 46% |
| Vitamin A | 21552IU | 431% |
| Vitamin C | 4mg | 4% |
| Calcium | 95mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
8 reviews
Excellent
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