Healthy Sweet Potato Casserole
Creamy and comforting Healthy Sweet Potato Casserole with crunchy pecan topping is a Thanksgiving classic! It's lightened up and is naturally gluten free.
Servings: 16 servings
Calories: 268kcal
Ingredients
- 4 lbs sweet potato peeled & cubed
- 1/4 cup butter or coconut oil
- 1 cup whole milk
- 2 eggs large
- 1/4 cup honey or maple syrup
- 2 teaspoon cinnamon
- 1 teaspoon pure vanilla extract
- 1 1/2 teaspoon salt divided
Pecan Topping:
- 1 cup pecans roughly chopped
- 1 cup almond flour or almond meal
- 2 tablespoon cane sugar or coconut sugar
- 1/4 cup butter or coconut oil
Instructions
- Preheat oven to 350 degrees F. Spray large 9x13 baking dish with cooking spray and set aside.
- In a large pot, add sweet potatoes, 1 teaspoon salt and enough cold water to cover. Place lid on top, bring to a boil, reduce heat to low and cook for 15 minutes or until fork tender.
- In the meanwhile, prepare pecan topping. In a medium shallow bowl, add pecans, almond flour and sugar. Stir well to mix. Add butter or coconut oil in pieces and using a fork incorporate into the topping. Set aside.
- Drain sweet potatoes very well. Add butter and mash until smooth. Add milk, egg, maple syrup, cinnamon, vanilla extract and 1/2 teaspoon salt. Using same masher or spatula stir well to mix.
- Transfer sweet potato mixture to previously prepared baking dish, level with spatula and sprinkle pecan topping on top. Bake for 45 minutes.
- Remove from the oven, let stand for 10 minutes and serve warm.
Video
Notes
- Store: Store in the refrigerator for a few days. To reheat leftovers pop entire baking dish in 350 degrees F oven and bake until warmed through about 15 minutes. Or place a portion on a plate into a microwave.
- Freeze: In an airtight container for up to 3 months. Thaw on a counter or in the fridge for a few hours or overnight.
- Make ahead: Assemble, cover with a few layers of plastic and freeze for up to 2 weeks. When ready to bake, let dish warm up on a counter for 30-60 minutes to prevent shattering. Then bake by following the recipe plus 20 minutes.
Nutrition
Serving: 1cup | Calories: 268kcal | Carbohydrates: 31g | Protein: 5g | Fat: 15g | Saturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 38mg | Sodium: 340mg | Fiber: 5g | Sugar: 11g