Paleo Easy Healthy Sweet Potato Casserole with Pecan Topping
User Reviews
5
Paleo Easy Healthy Sweet Potato Casserole with Pecan Topping
Description
The recipe for Paleo Easy Healthy Sweet Potato Casserole starts by boiling peeled sweet potatoes and apples until tender, then mashing them with unsweetened applesauce, ghee, ground cinnamon, vanilla, salt, nutmeg, pepper, and coconut flour to achieve a thick but somewhat chunky texture. The addition of apple introduces a mild fruity tartness, complementing the natural earthiness and sweetness of the sweet potatoes.
For the topping, raw pecans and dates are processed into a crumbly mixture and combined with softened ghee, creating a rich, nutty crust that caramelizes during baking. The casserole dish is baked until set and lightly golden on top, providing a warm and textured contrast between the creamy filling and crunchy topping. The gentle sweetness makes this dish fitting for paleo diets and suitable as a side or a healthier sweet option.
Broiling the topping requires careful attention, as broiler temperatures vary considerably; monitoring closely prevents burning and achieves a nicely toasted finish.
Ingredients
For the casserole
- 1 Lb sweet potato
- 1 Lb apple I used Fuji, of choice
- 1/4 Cup applesauce unsweetened
- 2 Tbsp ghee at room temperature (the consistency of softened butter - or use Vegan butter
- 2 tsp ground cinnamon
- 2 tsp vanilla extract (or powder for whole30)
- 1 tsp salt sea salt
- 1/4 tsp ground nutmeg
- pepper pinch
- 1/4 Cup coconut flour
For the topping:
- 1 Cup pecans raw
- 1/2 Cup dates tightly packed (100g, Deglet Noor variety, halved
- 1 Tbsp ghee at room temperature (or vegan butter
Instructions
- Peel the sweet potatoes and apples, and remove the cores from the apples. Chop them all into large chunks and place into a large pot. Cover with about 1 inch of water, adding a pinch of salt.
- Bring to a boil on medium/high heat and cook until very soft and tender, about 30-35 minutes. Once cooked, drain well and place into a large bowl. Additionally, heat your oven to 350 degrees and rub a casserole dish with ghee (I used an 11x8.5 inch oval)
- Add all the ingredients, except for the coconut flour, into the bowl and mash until well combined but leaving a little bit of the apple chunky for texture. Finally, stir in the coconut flour. Spread into the prepared casserole dish.
- In a small food processor (mine is 3 cups) combine the pecans and dates, pulsing until broken down and crumbly. Pour the mixture into a small bowl and mix together with the remaining ghee.
- Sprinkle the date/pecan mixture evenly over top of the casserole. Bake until the casserole feels set, about 45 mins-1 hour, depending on the size of your casserole dish.
- Turn your oven to HIGH broil and broil for an additional 5-10 minutes, until the dates are crispy. * READ NOTES
- Let stand for 5-10 minutes and DEVOUR!
Notes
- Watch the casserole closely if broiling the topping, as broilers vary and it may take only 2-3 minutes to toast without burning.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8People, as a side
Amount Per Serving
Calories 277 kcal
% Daily Value*
| Calories | 277kcal | 14% |
| Carbohydrates | 33g | 11% |
| Protein | 3g | 6% |
| Fat | 16.2g | 25% |
| Saturated Fat | 4.7g | 24% |
| Polyunsaturated Fat | 3.1g | 18% |
| Monounsaturated Fat | 5.7g | 29% |
| Cholesterol | 11.3mg | 4% |
| Sodium | 328mg | 14% |
| Potassium | 381mg | 8% |
| Fiber | 6.4g | 26% |
| Sugar | 18.5g | 37% |
| Vitamin A | 260IU | 5% |
| Vitamin C | 9.7mg | 11% |
| Calcium | 20mg | 2% |
| Iron | 0.9mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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