- Healthy Ingredients
- How to Make Sweet Potato Casserole
- Similar Recipes
- Sweet Potato Casserole Recipe
One of the most delicious and nutritious vegetables that thrives in autumn is the sweet potato. It is packed with various vitamins and potassium and has a lower glycemic index compared to regular potatoes. This makes it a great alternative for starchier carbs. In my sweet potato casserole recipe, this beloved vegetable takes center stage. (Pair it nicely with our roasted Brussels sprouts recipe.) It’s gluten-free and made with all-natural ingredients, without canned potatoes. It’s a healthy and delicious option for the holiday season or when feeding a crowd.
What makes this sweet potato casserole healthy? One serving contains only 204 calories. The main ingredients include sweet potatoes, which offer fiber and can aid in blood sugar balance, brain function, immune health, vision, and weight management. Pecans provide healthy fats, manganese, protein, fiber, copper, thiamine, magnesium, zinc, and phosphorus for weight loss, heart health, brain function, and more. Coconut sugar is a healthier alternative with added vitamins, minerals, and phytonutrients, beneficial for diabetics and gut balance. Grass-fed butter is a source of healthy fats that can boost health. Coconut milk is rich in minerals like manganese, copper, phosphorus, iron, magnesium, selenium, potassium, zinc, and folate, supporting heart, muscle mass, energy, weight management, digestion, blood sugar, and joint health. And eggs are an excellent protein source for the eyes, heart, brain, and skin.
Healthy Ingredients
Are yams and sweet potatoes the same? No, and they have different nutrition profiles. Sweet potatoes are slightly lower in calories and carbs but have more fiber, which can benefit blood sugar, brain function, immune health, vision, and weight. Which is healthier? Sweet potatoes have more fiber and can help with various health aspects. Pecans offer healthy fats, nutrients for weight loss, heart health, brain function, and more. Coconut sugar provides vitamins, minerals, and phytonutrients. Grass-fed butter offers beneficial fats. Coconut milk is rich in minerals for heart, muscle, energy, digestion, and more. Eggs are a great protein source.
How to Make Sweet Potato Casserole
To make this delicious casserole from scratch, preheat the oven to 400°F while pricking the sweet potatoes. Bake them for 60-90 minutes until cooked through. Then, lower the oven temperature to 350°F. Let the sweet potatoes cool, peel, and mash. Add half the coconut sugar, butter, coconut milk, vanilla, eggs, and salt. Mix well. Spread the mixture into a baking dish. In a small bowl, mix the rest of the coconut sugar with the Paleo flour, add the rest of the butter, and combine with your hands to form a crumble. Stir in the pecans. Spread the crumble over the sweet potatoes and bake for 30 minutes. Serve warm. This easy and gluten-free recipe is a crowd favorite.
This healthy sweet potato casserole is a favorite at holiday potlucks and for your own dinners. It’s simple to make and kids can even help with peeling the potatoes or preparing the crumble. I hope it becomes a beloved holiday dish in your home too!
Similar Recipes
For more casserole recipes, try the Sweet Potato Hash Brown Casserole Recipe, Vegetarian Egg Casserole Recipe, Green Bean Casserole, and our collection of 45 Best Casserole Recipes, including the healthiest chicken casseroles. And here are some additional sweet potato recipes like Sweet Potato Hash Browns, Sweet Potato Hash, Whipped Sweet Potatoes, Sweet Potato Latkes, and Sweet Potato Pie.
Sweet Potato Casserole Recipe
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- Author: Dr. Josh Axe
- Total Time: 2 hours 15 minutes
- Yield: 12 1x
- Diet: Gluten Free
Description
Gluten-free sweet potato casserole is not only delicious but also good for you. Here’s a wonderful version of this holiday classic.
Ingredients
- 2 pounds sweet potatoes (around 6 medium-sized)
- ¾ cup coconut sugar, divided
- 4 tablespoons unsalted butter, divided and softened
- ¼ cup coconut milk
- 2 eggs
- 1 teaspoon vanilla extract
- ¾ tablespoon salt
- ⅓ cup Paleo flour
- ¾ cup chopped pecans
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Instructions
- Preheat the oven to 400°F.
- Prick the sweet potatoes with a fork and slice them lengthwise.
- Place them facedown on a baking sheet lined with parchment paper and bake for 45 minutes or until easily pierced with a fork. Then, reduce the oven temperature to 350°F.
- Peel the skin off the sweet potatoes, place the meat in a large mixing bowl, and mash it with a fork or potato masher. Add half the coconut sugar and butter, along with the coconut milk, eggs, vanilla, and salt. Mix until well combined.
- Spread the mixture evenly into a baking dish or cast iron skillet.
- In a small mixing bowl, mix the other half of the coconut sugar along with the flour. Add the other half of the butter and combine the ingredients with your hands until it forms a crumble. Stir in the pecans.
- Spread the crumble mixture over the sweet potatoes and bake for 30 minutes. Serve warm.
Notes
- If coconut sugar is too sweet for you, you can try other sugar alternatives like stevia or monk fruit.
- Opt for organic, grass-fed butter and cage-free, free-range eggs.
- Prep Time: 60 min
- Cook Time: 75 min
- Category: Main dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving (114g)
- Calories: 204
- Sugar: 16.2g
- Sodium: 376mg
- Fat: 2.8g
- Saturated Fat: 3g
- Unsaturated Fat: 4.2g
- Trans Fat: 0.2g
- Carbohydrates: 31.2g
- Fiber: 3g
- Protein: 3.1g
- Cholesterol: 38mg