4.3 from 456 votes
Healthy Sweet Potato Casserole
Healthy Sweet Potato Casserole features mashed sweet potatoes blended with coconut milk, maple syrup, and warming spices, topped with a crunchy pecan and oat crumb topping. This baked casserole delivers creamy sweetness with a nutty, golden crust, offering a comforting vegetable side dish with a balanced flavor and texture combination.
Prep Time
25 mins
Cook Time
45 mins
Total Time
1 hr 10 mins
Servings:
16
Calories:
277 kcal
Course:
Side Dish
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 16 Serving
Amount Per Serving
Calories 277
% 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.