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A serving spoon resting in a white baking dish containing sweet potato casserole.
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4.14 from 121 votes

Healthy Sweet Potato Casserole

This healthy sweet potato casserole is lower in sugar, dairy-free and made with a crunchy oatmeal pecan topping. Vegan + gluten-free.
Prep Time25 mins
Cook Time45 mins
Total Time1 hr 10 mins
Course: Side
Cuisine: American
Keyword: healthy sweet potato casserole
Servings: 16
Calories: 277kcal

Ingredients

  • 8 cups sweet potatoes about 4 large potatoes
  • 1 cup canned coconut milk light or regular
  • ¼ cup maple syrup
  • ¼ cup coconut oil melted
  • 1 Tablespoon ground flaxseed
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • ½ teaspoon sea salt
  • ½ teaspoon freshly grated or ground nutmeg

Topping:

  • ½ cup brown sugar or coconut sugar
  • ½ cup chopped pecans
  • cup gluten-free old-fashioned oats
  • cup oat flour or almond flour
  • 3-4 Tablespoons coconut oil in solid form

Instructions

  • 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.
    Cubed and boiled sweet potatoes in a bowl.
  • Meanwhile, preheat your oven to 350°F and spray a little cooking spray on a 9x13 or 9x9 inch casserole dish.
  • 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.
    Oatmeal topping mashed together with a fork.
  • 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.
    Sweet potato casserole filling mixed together in a bowl.
  • Spoon the sweet potato mixture into the prepared dish and sprinkle on the brown sugar and pecan mixture.
    Topping the sweet potato mixture with the oatmeal topping.
  • Bake uncovered for 40-45 minutes, until the top is golden brown and the sweet potatoes are bubbling.
    Healthy sweet potato casserole.

Video

Nutrition

Serving: 1/16 of recipe | Calories: 277kcal | Carbohydrates: 40g | Protein: 3g | Fat: 12g | Saturated Fat: 6g | Monounsaturated Fat: 1g | Sodium: 358mg | Potassium: 24mg | Fiber: 2g | Sugar: 10g