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    Home » Recipes » Potatoes Dishes

    Sweet Potato Casserole with Pecans

    Published: Nov 21, 2016 · Modified: Jul 6, 2025 by Eileen Murphy Kelly

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    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.

    healthy sweet-potato-casserole

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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.

    healthy sweet-potato-casserole

    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.  

    healthy sweet-potato-casserole

    To make the nut topping, I combine chopped pecans, gluten-free brown rice flour. Bob's Red Mill is a favorite of mine. 

    healthy sweet potato casserole
    healthy-sweet-potato-casserole

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    📖 Recipe

    sweet potato casserole with brown rice flour

    Healthy Sweet Potato Casserole

    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.
    5 from 1 vote
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    Course: Side Dish
    Cuisine: American, Vegetarian
    Prep Time: 15 minutes minutes
    Cook Time: 50 minutes minutes
    0 minutes minutes
    Total Time: 1 hour hour 5 minutes minutes
    Servings: 6 servings
    Calories: 250kcal
    Author: Eileen Kelly

    As an Amazon Associate, I earn from qualifying purchases

    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
    US Customary - Metric

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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

    Serving: 1serving | Calories: 250kcal | Carbohydrates: 34g | Protein: 3g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 21mg | Sodium: 205mg | Potassium: 321mg | Fiber: 3g | Sugar: 12g | Vitamin A: 9310IU | Vitamin C: 2.2mg | Calcium: 43mg | Iron: 1.1mg
    Tried this recipe?Mention @Everyday_Eileen or tag #everydayeileen!

     

    healthy sweet-potato-casserole

     

    More Potatoes Dishes

    • Bacon wrapped potato slices with a honey glaze on a plate.
      Bacon Wrapped Potatoes
    • Marshmallow pecan stuffed sweet potatoes.
      Twice Baked Stuffed Sweet Potato
    • Sheet Pan Cajun Sausage and Potatoes recipe on a baking sheet.
      Sheet Pan Cajun Sausage and Vegetables
    • A white table with a large plate of roasted red potatoes on a white and black linen napkin under the plate.
      Garlic Roasted Red Potatoes

    Thank you for sharing!

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