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healthy and gluten free sweet potato casserole
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5 from 1 vote

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.
Course Side Dish
Cuisine American, Vegetarian
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 8 servings
Calories 250kcal
Author Eileen


  • Mashed Sweet Potatoes
  • 4 sweet potatoes peeled and cut into 1 inch cubes
  • 1/2 teaspoon kosher salt
  • enough water to cover sweet potatoes
  • Sweet Potato Casserole Filling:
  • Mashed Sweet Potatoes above
  • 1/4 cup flax milk or milk of your choice
  • 2 Tablespoons Agave
  • 2 Tablespoons blackstrap molasses
  • 2 teaspoons melted light butter
  • 1 egg
  • 1 teaspoon pure vanilla extract
  • non-stick cooking spray
  • Nut Topping:
  • 1 cup chopped pecans
  • 1/2 cup brown rice flour
  • 1/4 cup coconut sugar
  • 2 teaspoons melted light butter


  • Preheat oven to 350 degrees.
  • To make the mashed sweet potatoes:
  • In a medium-sized pot, over medium/high heat, add the cubed sweet potatoes.
  • Add the kosher salt and water to cover the sweet potatoes.
  • Bring the pot to a boil, reduce heat to medium and let simmer for about 15-20 minutes.
  • Sweet potatoes should be fork tender.
  • Drain sweet potatoes well.
  • Mash the sweet potatoes with a potato masher until well blended.
  • To Prepare the Sweet Potato Filling:
  • In a large bowl, combine well the mashed sweet potatoes, flax milk, agave, blackstrap molasses, and melted butter, egg, and pure vanilla extract.
  • Spray a 3-quart casserole dish with non-stick cooking spray.
  • Pour the sweet potato filling into the casserole dish. Set aside
  • To make the nut topping:
  • In a small bowl, combine the chopped pecans, brown rice flour, coconut sugar, and melted butter.
  • Sprinkle the nut topping on top of the sweet potato casserole.
  • Bake for about 25-30 minutes.


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


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