Healthy Sweet Potato Casserole with Pecan Oat Streusel
User Reviews
5
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Prep Time
1 hr
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Cook Time
30 mins
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Total Time
1 hr 30 mins
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Servings
8 servings
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Calories
212 kcal
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Course
Side Dish, Main Course
Healthy Sweet Potato Casserole with Pecan Oat Streusel
Description
Healthy Sweet Potato Casserole with Pecan Oat Streusel starts by roasting whole sweet potatoes until tender. The flesh is mashed smooth with almond milk, maple syrup, vanilla, egg, cinnamon, nutmeg, allspice, and salt to create a richly spiced, creamy mixture. The use of almond milk lends a subtle nuttiness without overpowering the sweet potatoes.
The topping combines whole wheat flour, rolled oats, brown sugar, and coarsely chopped pecans bound with melted butter to form a crumbly, nutty streusel. Sprinkled evenly over the sweet potato layer, it bakes until golden and crisp, providing a pleasing textural contrast.
This dish is suitable for making ahead and reheats well, making it practical for holiday meals or weeknight dinners. Vegan and gluten-free adaptations are possible by omitting the egg, using vegan butter or coconut oil, and substituting flours accordingly. Leftovers keep for up to four days refrigerated and reheat easily in portions or whole.
Ingredients
- For the potatoes:
- 3 pounds sweet potato about 3 large or 5 medium
- 2 ½ tablespoons pure maple syrup
- ½ cup almond milk unsweetened, or milk of choice
- 1 tablespoon vanilla extract
- 1 egg or can leave out if vegan
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- pinch allspice
- ¼ teaspoon salt
- For the topping:
- ¼ cup whole wheat pastry flour or regular flour; if gluten free, use gluten free oat flour
- ⅓ cup rolled oats gluten free if desired
- ⅓ cup brown sugar packed; or coconut sugar
- ½ cup pecans coarsely chopped
- 3 tablespoons butter melted; or vegan butter or coconut oil
Instructions
- Preheat oven to 400 degrees F.
- Wash sweet potatoes and use a fork to poke holes in sweet potatoes; about 4-5 pokes per potato used. Place sweet potatoes on a baking sheet lined with foil and roast for 45 minutes-1 hour or until very fork tender. Allow potatoes to cool for 5-10 minutes. Lower oven heat to 350 degrees F.
- Spray a 8x8 inch pan, 9 inch pie pan, or a 1 1/2 quart or 2 quart safe baking dish with nonstick cooking spray; set aside.
- Cut open sweet potatoes and discard the skin, place sweet potato flesh in a large bowl and add in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, allspice and salt. Use an electric mixer to beat until smooth, adding a splash more almond milk if you want them to be creamier. Pour into prepared baking pan and smooth top.
- To make the topping: Whisk together flour, oats, brown sugar, and pecans. Use a fork to stir in melted butter until a nice crumb forms. Sprinkle all over the top of the sweet potato mixture.
- Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool for 5-10 minutes. Serves 8.
Notes
- The casserole can be prepared ahead and refrigerated before baking.
- For vegan variation, use vegan butter or coconut oil and omit the egg.
- Gluten-free options include substituting oat flour or all-purpose gluten free flour for whole wheat flour.
- Store leftovers covered in the refrigerator for up to four days; reheat in microwave or oven before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 212 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 212cal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 3g | 6% |
| Fat | 8.4g | 13% |
| Saturated Fat | 2.6g | 13% |
| Fiber | 3.3g | 13% |
| Sugar | 13.3g | 27% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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