Healthy Sweet Potato Casserole
This Healthy Sweet Potato Casserole recipe is a delicious Thanksgiving side dish! It's only sweetened with applesauce and is paleo, vegan, gluten-free, dairy-free & sugar free!
Servings: 10 servings
Cost: $6
Equipment
Ingredients
- 2 pounds sweet potatoes
- 3 Tablespoons coconut oil (or butter)
- 1 cup unsweetened apple sauce
- 2 teaspoons ground cinnamon
- 1 teaspoon sea salt or to taste
- pinch of ground nutmeg
- 1 cup chopped pecans
- Extra salt & cinnamon/sugar for topping optional
Instructions
- Preheat oven to 450 degrees.
- Wrap sweet potatoes in aluminum foil or place in greased covered baking dish and bake in preheated oven until soft (about 1-1.5 hours). You can also cook them in a slow cooker, in the microwave or boil them!
- Remove from oven, cut in half and let cool.
- Remove skins and set sweet potatoes aside.
- Reduce oven to 375 degrees F.
- Add apple sauce and sweet potatoes to your blender (Vitamix) and blend until smooth
- Add melted coconut oil (butter/earth balance/ghee), cinnamon, salt and nutmeg and blend until combined.
- Transfer to a 9” baking dish and sprinkle the top with pecans and optional topping
- Bake at 375 for 25-30 minutes until potatoes begin to slightly bubble and toping is lightly browned.
- Let cool for 10 minutes before serving.
Video
Notes
Ingredient Substitution Notes
- Coconut oil: Butter, vegan butter or ghee are all acceptable substitutions for coconut oil!
- Unsweetened apple sauce: you can make your own homemade applesauce and use it in this recipe! I do not recommend any other substitutions!
- Pecans: Walnuts or crushed almonds can be used in place of pecans.
- Bake the Sweet Potatoes. If you like the idea of a completely fresh baked and made casserole, you can at least bake the sweet potatoes a day or two in advance. Llet them cool and store them in the fridge until you're ready to make the rest of the recipe.
- Prep & Refrigerate Overnight: Again, if you want to bake it fresh the day of then make the casserole but do not add the pecans on top. Store the dish in the fridge, tightly covered in plastic wrap until you're ready to bake it. Remove it from the fridge while your oven is preheating and add the topping. Then bake according to the directions.
- Bake & Reheat: You can make this casserole from start to finish and then store it in the fridge. Reheat covered, in the over set to "warm" until it's heated through.
Nutrition
Serving: 0.5cup | Calories: 163.7kcal | Carbohydrates: 11.9g | Protein: 1.8g | Fat: 12.9g | Potassium: 231.9mg | Fiber: 2.8g | Sugar: 5g | Vitamin A: 2070IU | Vitamin C: 7.5mg | Calcium: 26mg | Iron: 0.9mg