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sweet potato casserole with a fork in it

Healthy Sweet Potato Casserole


  • Author: Brittany Mullins
  • Prep Time: 25 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 16

Description

You (and your family) will love this healthy sweet potato casserole with a crunchy pecan topping. It’s lighter in sugar, absolutely delicious, vegan and gluten-free!


Ingredients

  • 8 cups sweet potatoes (about 4 large potatoes)
  • 1 cup canned coconut milk (light or regular)
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
  • 1 Tablespoon ground flaxseed
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly grated or ground nutmeg

Topping:

  • 1/2 cup brown sugar or coconut sugar
  • 1/2 cup chopped pecans
  • 1/3 cup gluten-free old-fashioned oats
  • 1/3 cup gluten-free oat flour or almond flour
  • 34 tablespoons coconut oil, in solid form

Instructions

  1. Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water, bring to a boil and reduce to simmer. Simmer until the sweet potatoes are fork tender, about 15-20 minutes. Once done, drain well and let cool.
  2. Meanwhile, preheat your oven to 350°F and spray a little cooking spray on a 9×13 or 9×9 inch casserole dish.
  3. In a mixing bowl, combine the pecans, oats, oat flour, and brown sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil. Set aside.
  4. Place sweet potatoes into a large bowl and mash them with fork before adding coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg, and salt to the bowl. Mix until everything is combined.
  5. Spoon the sweet potato mixture into the prepared dish and sprinkle on the brown sugar and pecan mixture. Bake uncovered for 40-45 minutes, until the top is golden brown and the sweet potatoes are bubbling.
  • Category: Sides
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/16 of recipe
  • Calories: 237
  • Sugar: 18g
  • Fat: 10g
  • Carbohydrates: 35g
  • Fiber: 4g
  • Protein: 3g

Keywords: sweet potato casserole, vegan sweet potato casserole, gluten free sweet potato casserole, healthy sweet potato casserole, healthy thanksgiving recipe