Healthy Sweet Potato Casserole

Sweet Potato Crunch
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Nutrition Highlights (per serving)

Calories 196
Fat 12
Carbs 21
Protein 3
View All
Total Time 110 min
Prep 20 min, Cook 90 min
Servings 12

Sweet potatoes are a popular ingredient in fall recipe favorites such as sweet potato casserole—a Thanksgiving staple. Unlike a lot of holiday foods, however, sweet potatoes are packed with nutrients. But similar to other holiday recipes, sweet potato casserole can be loaded with calories. This updated version of the classic Thanksgiving side dish is healthier and gluten-free since no flour is used.

The sweet potatoes provide a natural sweetness, so added sugar isn't necessary, but if you'd like an extra hint of sweetness and aren't worried about a few extra carbs you can add maple syrup to the mix. Also known as sweet potato crunch, this tasty casserole combines spiced sweet potatoes with a crunchy pecan topping.

Ingredients

  • 3 pounds sweet potatoes (try to find ones that are about the same size, so they cook evenly)
  • 1 1/2 cups raw pecan pieces, divided
  • 1/4 cup maple syrup (optional)
  • 2 teaspoons ground cinnamon, divided
  • 1 teaspoon Himalayan salt, divided
  • 2 tablespoons coconut oil, divided
  • 2/3 cup coconut milk
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground black pepper
  • 1 large egg

Preparation

  1. Preheat oven to 400 F.
  2. Poke the sweet potatoes several times with a sharp knife or fork and roast in the oven until soft, about 45 minutes to 1 hour depending upon the size of the potatoes.
  3. Let the sweet potatoes cool for 10 to 15 minutes. Split them and scrape out the flesh into a bowl; discard the peels. Lower the oven to 375 F.
  4. Make the topping: Pulse 1 cup of the pecans in a food processor or blender until they are ground into a meal. Add the maple syrup (if using), 1 teaspoon cinnamon, a pinch of salt, and 1 tablespoon of the coconut oil and process until blended. Mix the remaining 1/2 cup of the pecan pieces in by hand.
  1. Put the sweet potato flesh into the food processor or blender (you don't need to wash the food processor between making the topping and sweet potato filling) and process with the coconut milk and the remaining tablespoon of coconut oil. Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you use a food processor.
  2. Add the remaining 1 teaspoon cinnamon, the nutmeg, 1 teaspoon salt, and the black pepper and more maple syrup, if desired.
  3. When the seasonings are to your taste, add the egg and blend.
  4. Spread sweet potato mixture in a lightly oiled baking dish and sprinkle pecan topping over the top. Bake until the topping starts to brown, 10 to 20 minutes.

Ingredient Substitutions and Cooking Tips

This sweet potato casserole moves away from refined sugars, using maple syrup instead to give the dish a natural sweetness. To simplify the recipe for families with nut allergies or kids who aren't yet able to eat nuts, serve the casserole in ramekins and leave the pecan topping for those who can partake.

Nutrition Facts
Servings: 12
Amount per serving  
Calories 196
% Daily Value*
Total Fat 12g 15%
Saturated Fat 3g 15%
Cholesterol 14mg 5%
Sodium 234mg 10%
Total Carbohydrate 21g 8%
Dietary Fiber 4g 14%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 75mg 6%
Iron 1mg 6%
Potassium 485mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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