Sweet Potato Casserole with Pecans

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.

 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. 

Follow me on Pinterest so you can pin all my favorite recipes!

When making one of my recipes, tag it with #everydayeileen so I can also share it!  That just makes my day!

Thank you for always sharing my passion and love for food and family!

xoxo Eileen!

📖 Recipe

Save the Recipe?

Enter your email below and we'll send the recipe straight to your inbox to view anytime. Plus the bonus of regular recipes to you for inspiration!

I agree to be sent email.

Eileen Kelly

Healthy Sweet Potato Casserole

5 from 1 vote

A healthy side dish that is perfect for not only any Holiday meal, any night of the week! This is an easy dish to prepare! It is gluten-free and low-fat.

Print Recipe

Prep Time 15 minutes mins

Cook Time 50 minutes mins

0 minutes mins

Total Time 1 hour hr 5 minutes mins

Servings: 6 servings

Course: Side Dish

Cuisine: American, Vegetarian

Calories: 250

Ingredients Method Nutrition Notes

Ingredients

 

US CustomaryMetric

 

1x2x3x?

Prepare the sweet potatoes

• ▢ 4 large sweet potatoes (peeled and cut into 1 inch cubes)
• ▢ ½ teaspoon kosher 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

Instructions

 

1. Preheat oven to 350°F. Spray a 3-quart casserole dish with non-stick cooking spray. Set aside.

Prepare the sweet potatoes

1. In a medium-sized pot, over medium/high heat,add 4 large sweet potatoes (peeled and cut into 1 inch cubes) and ½ teaspoon kosher salt. Add enough water to cover sweet potatoes.
2. Bring the water to a boil, reduce heat to medium, and let simmer for about 15-20 minutes. Sweet potatoes should be fork-tender.
3. Use a colander to drain sweet potatoes of all water.
4. Mash the sweet potatoes with a potato masher until well blended.
5. To Prepare the Sweet Potato Filling:
6. 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.
7. Pour the sweet potato filling into the prepared casserole dish. Set aside.
8. To make the nut topping:
9. 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.
10. Sprinkle the nut topping on top of the sweet potato casserole.
11. Bake for about 25-30 minutes. The sweet potatoes will be hot and the topping slightly browned.
12. Ready to serve.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 34gProtein: 3gFat: 11gSaturated Fat: 1gCholesterol: 21mgSodium: 205mgPotassium: 321mgFiber: 3gSugar: 12gVitamin A: 9310IUVitamin C: 2.2mgCalcium: 43mgIron: 1.1mg

Notes

• Any nutritional value used is an estimate. These figures can change based on ingredients and portion size

📺 Tune in to 100 Cooks on Food Network — June 7 @ 9|8c!

If you loved this recipe, please leave a ⭐⭐⭐⭐⭐ rating below — it helps other find it and means the world to me! — Eileen xo 🍀