Sweet Potato Casserole with Pecans is easy to prepare, gluten-free, and low in calories. Great to serve on Thanksgiving and a great any-day side dish.
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This casserole has a perfect blend of sweet and savory. It's so easy to prepare.
This sweet potato casserole is delicious, better for you, and a crowd pleaser.
The filling is made with boiled sweet potatoes that is mashed with flax milk or use unsweetened coconut milk, an egg, and pure vanilla extract.
I sweeten the sweet potato casserole with agave and blackstrap molasses.
To make the nut topping, I combine chopped pecans, gluten-free brown rice flour. Bob's Red Mill is a favorite of mine.
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📖 Recipe
Healthy Sweet Potato Casserole
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Equipment Needed:
Ingredients
Prepare the sweet potatoes
- 4 large sweet potatoes (peeled and cut into 1 inch cubes)
- ½ teaspoon salt
- enough water to cover sweet potatoes
Prepare the sweet potato casserole
- ¼ cup soy milk
- 2 Tablespoons raw honey
- 2 Tablespoons blackstrap molasses
- 2 teaspoons melted unsalted butter
- 1 large egg
- 1 teaspoon pure vanilla extract
- non-stick cooking spray
Nut Topping
- ¾ cup chopped pecans
- ⅓ cup brown rice flour
- 2 Tablespoons coconut sugar
- 2 teaspoons melted salted butter
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Instructions
- Preheat oven to 350°F. Spray a 3-quart casserole dish with non-stick cooking spray. Set aside.
Prepare the sweet potatoes
- In a medium-sized pot, over medium/high heat,add 4 large sweet potatoes (peeled and cut into 1 inch cubes) and ½ teaspoon salt. Add enough water to cover sweet potatoes.
- Bring the water to a boil, reduce heat to medium, and let simmer for about 15-20 minutes. Sweet potatoes should be fork-tender.
- Use a colander to drain sweet potatoes of all water.
- Mash the sweet potatoes with a potato masher until well blended.
- To Prepare the Sweet Potato Filling:
- In a large mixing bowl, combine the mashed sweet potatoes, ¼ cup soy milk , 2 Tablespoons raw honey, 2 Tablespoons blackstrap molasses, 2 teaspoons melted unsalted butter, 1 large egg, and 1 teaspoon pure vanilla extract.
- Pour the sweet potato filling into the prepared casserole dish. Set aside.
- To make the nut topping:
- In a small mixing bowl, combine ¾ cup chopped pecans, ⅓ cup brown rice flour, 2 Tablespoons coconut sugar, and 2 teaspoons melted salted butter.
- Sprinkle the nut topping on top of the sweet potato casserole.
- Bake for about 25-30 minutes. The sweet potatoes will be hot and the topping slightly browned.
- Ready to serve.
NOTES
- Any nutritional value used is an estimate. These figures can change based on ingredients and portion size
Nutrition
