Sugar-Free, Gluten-Free Sweet Potato Casserole Recipe

Sweet Potato Crunch
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  • Prep Time
    20 min
  • Cook Time
    90 min
  • Total Time
    110 min
  • Yield
    12 servings

This updated version of the classic Thanksgiving side dish is gluten-free and has no added sugars. Also known as sweet potato crunch, this tasty casserole combines sweet, spiced sweet potatoes with a crunchy pecan topping. 

Sweet potatoes, also called yams, aren't low in carbohydrates. But if you are simply trying to avoid sugar, follow a moderate-carb diet or indulge in an occasional higher-carb treat, sweet potatoes are a great choice.

They are packed with nutrients, and supposedly have a lower glycemic index than regular white potatoes (although I know people who track their blood glucose who disagree). This sweet potato casserole has no added sugars, but because sweet potatoes have different consistencies and levels of sweetness, you may need to adjust a bit. I used garnet yams when developing the recipe. (P.S. Want a very simple and delicious way to serve yams? Just bake them like a potato and eat with butter.)


  • 3 lbs sweet potatoes (try to find ones that are about the same size, so they cook evenly)
  • 1½ cups pecan pieces
  • Sugar substitute (equivalent to 1/4 cup of sugar, plus more to taste)
  • 2 teaspoons cinnamon, divided
  • 1 teaspoon salt, divided
  • 5 tablespoons butter, divided
  • ½ teaspoon nutmeg
  • ¼ teaspoon pepper
  • 1 egg


1. Poke the sweet potatoes/yams several times with a sharp knife and roast in the oven at 400 F. until soft - about 45-60 minutes depending upon the size.

2. Make the topping: pulse 1 cup of the pecans in a food processor or blender until they are ground into a meal. Add the equivalent of 1/4 cup sugar substitute, 1 teaspoon cinnamon, a pinch of salt, and 2 Tablespoons of the butter and process until blended.

Mix the rest of the pecan pieces in by hand.

3. Let the sweet potatoes cool for 10-15 minutes. Split them and scrape out the flesh; discard the peels. 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 rest of the butter (3 tablespoons). Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you blend/process. Add the rest of the seasonings (1 teaspoon cinnamon, the nutmeg, salt, and black pepper) and more sweetener, if desired. When the seasonings are to your taste, add the egg and blend.

4. Spread sweet potato mixture in a buttered baking dish and sprinkle pecan topping over the top. Bake at 375 F. until the topping is browned -- this will take about 10 to 20 minutes.

Nutritional Information (per 1/2 cup serving): 20 grams effective carbohydrate plus 5 grams fiber, 4 grams protein, and 233 calories.

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