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A spoon is holding up a bite of healthy sweet potato casserole. The baking dish containing the casserole is below it.
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4 from 104 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.
    A glass mixing bowl containing sweet potato chopped into bite size pieces.
  • 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.
    A ceramic mixing bowl containing oats, brown sugar, pecans, oat flour and coconut oil mixed together to make a topping for casserole.
  • 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.
    A mixing bowl containing mashed sweet potatoes. A fork rests inside the bowl.
  • 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.
    A ceramic dish containing 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