Lower-Carb Sweet Potato Casserole Recipe

Sweet Potato Crunch
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Total Time 110 min
Prep 20 min, Cook 90 min
Yield 12 servings (205 calories each)

Sweet potatoes, also called yams, are a fall recipe favorite and sweet potato casserole is a Thanksgiving staple. Sweet potatoes are exceptionally filling and packed with nutrients. This updated version of the classic Thanksgiving side dish is gluten-free and lower in carbs because 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 sweet, spiced sweet potatoes with a crunchy pecan topping.


  • 3 pounds sweet potatoes (try to find ones that are about the same size, so they cook evenly)
  • 1½ cups raw pecan pieces (divide into 1 cup and ½ cup)
  • 2 teaspoons ground cinnamon, divided
  • 1 teaspoon Himalayan salt, divided
  • 2 tablespoons coconut oil, divided
  • 2/3 cup coconut milk
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground black pepper
  • 1 large egg, raw
  • 4 tablespoons maple syrup (optional)


  1. 1. Preheat oven to 400F.
  2. Poke the sweet potatoes/yams several times with a sharp knife or fork and roast in the oven until soft - approximately 45-60 minutes depending upon the size of the potatoes.
  3. Make the topping: pulse one cup of the pecans in a food processor or blender until they are ground into a meal. Add the maple syrup, one teaspoon cinnamon, a pinch of salt, and one tablespoon of the coconut oil and process until blended. Mix the rest of the pecan pieces in by hand.
  1. Let the sweet potatoes cool for 10-15 minutes. Split them and scrape out the flesh; discard the peels.
  2. 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 rest of the coconut oil. Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you blend/process.
  3. Add the rest of the seasonings (1 teaspoon cinnamon, the nutmeg, salt, and black pepper) and more sweetener, if desired.
  4. When the seasonings are to your taste, add the egg and blend.
  5. Spread sweet potato mixture in a lightly oiled baking dish and sprinkle pecan topping over the top. Bake at 375F until the topping starts to brown—this will take about 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.

The cloves add flavor and enhance the aroma of the finished product. 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.

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