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Healthy Sweet Potato Casserole
This healthy sweet potato casserole is vegan, gluten-free, lower in sugar and made with a crunchy oatmeal pecan topping. It's the perfect side dish for your holiday meal.
Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr 10 mins
Servings: 16
Calories: 277 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 8 cups sweet potatoes about 4 large potatoes
- 1 cup canned coconut milk light or regular
- ¼ cup maple syrup
- ¼ cup coconut oil melted
- 1 Tablespoon ground flaxseed
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ½ teaspoon sea salt
- ½ teaspoon freshly grated or ground nutmeg
Topping:
- ½ cup brown sugar or coconut sugar
- ½ cup Chopped Pecans
- ⅓ cup gluten-free old-fashioned oats
- 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
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the sweet potato casserole on the stovetop, in the oven or microwave. I don’t recommend freezing it because the consistency would likely change.
- Substitutions: Instead of canned coconut milk, feel free to use almond milk, oat milk, or regular milk if you don't need the dish to be vegan. Just be sure the milk you choose is unsweetened.
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
Sodium
358mg
(15%)
Potassium
24mg
(1%)
Fiber
2g
(8%)
Sugar
10g
(20%)
Nutrition Facts
Serving: 16Serving
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.