Healthy Sweet Potato Casserole
Healthy sweet potato casserole is easy to make and so much better for you than the classic recipe. Make this for Thanksgiving this year — you won't regret it!
Servings: 8 servings
Calories: 457kcal
Equipment
- Rectangular Baking Dish ~11x7
Ingredients
Sweet Potato Filling
- 3 large sweet potatoes about 3 lbs
- ⅓ cup coconut oil
- ⅓ cup maple syrup
- 2 large eggs
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
Toppings
- ¼ cup whole wheat pastry flour
- ½ cup rolled oats
- ½ cup coconut sugar
- ¼ cup coconut oil melted
- 1 cup chopped pecans
Instructions
- Preheat oven to 400°F (204°C). Meanwhile, place your sweet potatoes on a baking sheet and pierce them several times with a fork. Roast the potatoes in the oven until tender throughout, about 55-60 minutes. Remove from the oven and reduce the temperature to 350°F (149°C).Allow sweet potatoes to cool enough to handle, then cut lengthwise. Scoop out the sweet potato flesh into a large bowl and discard the skins.
- Add ⅓ cup coconut oil, maple syrup, eggs, cinnamon, and vanilla to the sweet potatoes and mix until sweet potato mixture is smooth and everything is well combined. Transfer the sweet potato mixture to a greased 11 x 7 baking dish and set aside.
- Make the topping by mixing the whole wheat pastry flour, oats, coconut sugar, ¼ cup melted coconut oil, and chopped pecans in a bowl until crumbly. Sprinkle the topping evenly over the sweet potato mixture.
- Bake the casserole in the preheated oven for 45-50 minutes. Near the end of cooking time, check to make sure the topping isn't getting too dark. Allow the casserole to cool and set for about 10 minutes, then serve while hot.
Notes
- If your sweet potatoes are especially wide/thick, you may need to roast them for 60-70 minutes to make sure they are soft and tender through.
- You can bake the sweet potatoes 2-3 days in advance, mash, then store them in the fridge until you’re ready to assemble the casserole. If you do this, you will need to melt your coconut oil before mixing it into the sweet potatoes.
- You can completely assemble this recipe without baking beforehand, bake time will be 5-10 minutes longer if you bake straight from the fridge.
- Ghee or butter can be used in place of the coconut oil in this recipe for both the sweet potato portion and the topping.
Nutrition
Calories: 457kcal | Carbohydrates: 52g | Protein: 6g | Fat: 27g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 47mg | Sodium: 109mg | Potassium: 567mg | Fiber: 6g | Sugar: 21g | Vitamin A: 18165IU | Vitamin C: 3mg | Calcium: 76mg | Iron: 2mg
