Healthy Sweet Potato Casserole
User Reviews
4.3
Healthy Sweet Potato Casserole
Description
This recipe starts by boiling peeled, chopped sweet potatoes until fork tender, then mashing them and blending in coconut milk, maple syrup, melted coconut oil, ground flaxseed, vanilla extract, cinnamon, nutmeg, and salt to build soft, spiced sweetness. The topping is composed of chopped pecans, oats, oat or almond flour, brown sugar, and solid coconut oil cut together until crumbly with pea-sized bits.
The casserole is assembled by spooning the sweet potato mixture into a greased dish then evenly sprinkling the pecan-oat topping over it. Baking results in a bubbling sweet potato base and a crisp, golden-brown nutty topping that contrasts with the smooth interior. The flavors include warm spices, natural sweetness from the maple syrup, and a mild nuttiness from the pecans.
This casserole suits holiday meals or as a wholesome side dish complementing a variety of mains. It holds well as leftovers and can be reheated on stovetop, oven, or microwave.
For storage, keep leftovers refrigerated in airtight containers up to 5 days. Freezing is not recommended due to texture changes. The recipe also allows substituting canned coconut milk with other unsweetened milks like almond or oat milk if vegan preferences aren’t required.
Ingredients
- 8 cups sweet potato about 4 large potatoes
- 1 cup coconut milk light or regular, canned
- ¼ cup maple syrup
- ¼ cup coconut oil melted
- 1 Tablespoon Flaxseed ground
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ½ teaspoon salt sea salt
- ½ teaspoon nutmeg freshly grated or ground
Topping:
- ½ cup brown sugar or coconut sugar
- ½ cup pecans chopped
- ⅓ cup old-fashioned oats gluten-free
- ⅓ cup oat flour or almond flour
- 3-4 Tablespoons coconut oil in solid form
Instructions
- Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water, bring to a boil and reduce to simmer. Simmer until the sweet potatoes are fork tender, about 15-20 minutes. Once done, drain well and let cool.
- Meanwhile, preheat your oven to 350°F and spray a little cooking spray on a 9x13 or 9x9 inch casserole dish.
- In a mixing bowl, combine the pecans, oats, oat flour, and brown sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil. Set aside.
- Place sweet potatoes into a large bowl and mash them with fork before adding coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg, and salt to the bowl. Mix until everything is combined.
- Spoon the sweet potato mixture into the prepared dish and sprinkle on the brown sugar and pecan mixture.
- Bake uncovered for 40-45 minutes, until the top is golden brown and the sweet potatoes are bubbling.
Notes
- Store leftovers in an airtight container in the fridge up to 5 days and reheat by stovetop, oven, or microwave.
- Freezing this casserole is not recommended because it may alter the texture.
- Canned coconut milk can be replaced with unsweetened almond milk, oat milk, or regular milk if not vegan.
Nutrition Information
Show DetailsNutrition Facts
Serving: 16Serving
Amount Per Serving
Calories 277 kcal
% Daily Value*
| Serving | 1/16 of recipe | |
| Calories | 277kcal | 14% |
| Carbohydrates | 40g | 13% |
| Protein | 3g | 6% |
| Fat | 12g | 18% |
| Saturated Fat | 6g | 30% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 358mg | 15% |
| Potassium | 24mg | 1% |
| Fiber | 2g | 8% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.3
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