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Healthy sweet potato casserole
Sweet potatoes proving they can be virtuous and delicious at the same time
🥕 Ingredients
📋 Complete List
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- 4 large sweet potatoes (about 3 pounds), peeled and cut into 1-inch cubes
- 1/2 cup unsweetened almond milk or low-fat milk for a lighter alternative to heavy cream
- 2 large eggs, beaten until smooth and well combined
- 1/4 cup pure maple syrup for natural sweetness instead of refined sugar
- 2 tablespoons melted coconut oil or grass-fed butter
- 1 teaspoon pure vanilla extract for enhanced natural sweetness
- 1 teaspoon ground cinnamon for warm, aromatic flavor
- 1/2 teaspoon ground nutmeg for additional depth of flavor
- 1/4 teaspoon sea salt to enhance overall taste
- For the topping:
- 1 cup chopped pecans or walnuts for healthy fats and protein
- 1/4 cup old-fashioned oats for added fiber and texture
- 2 tablespoons coconut sugar or brown sugar for subtle sweetness
- 1 tablespoon melted coconut oil to help achieve perfect crispiness
📝 Instructions
Begin by preheating your oven to 375°F (190°C) and position the rack in the center for even heat distribution
Place the peeled and cubed sweet potatoes in a large pot, cover with cold water, and bring to a boil over high heat
Reduce heat to medium-low and simmer for 15-20 minutes until the sweet potatoes are very tender when pierced with a fork
Drain the sweet potatoes thoroughly in a colander and return them to the warm pot to help excess moisture evaporate
Mash the sweet potatoes until smooth and creamy, using a potato masher or electric mixer on medium speed
Add the almond milk, beaten eggs, maple syrup, melted coconut oil, vanilla extract, cinnamon, nutmeg, and salt to the mashed sweet potatoes
Mix all ingredients thoroughly until well combined and completely smooth, ensuring no lumps remain
Transfer the sweet potato mixture to a greased 9x13 inch baking dish, spreading it evenly with a spatula
In a separate bowl, combine the chopped nuts, oats, coconut sugar, and melted coconut oil for the topping
Sprinkle the topping mixture evenly over the sweet potato base, ensuring complete coverage
Bake for 35-40 minutes until the topping is golden brown and the casserole is heated through
Allow the casserole to rest for 10 minutes before serving to ensure proper setting
💡 Chef's Tips
Choose deep orange sweet potatoes for maximum vitamin A content and natural sweetness
Steam the sweet potatoes instead of boiling them to retain more nutrients and prevent water-logging
Use room temperature eggs to ensure they blend smoothly into the sweet potato mixture
Toast the nuts before adding them to the topping for enhanced flavor and crunch
Make sure to drain the cooked sweet potatoes extremely well to prevent a watery casserole
📊 Nutrition Facts
❓ Frequently Asked Questions
Yes, you can prepare it up to 2 days in advance and store covered in the refrigerator before baking
They should be very tender when pierced with a fork, but not falling apart or water-logged
Fresh sweet potatoes are recommended for best texture and nutrition, but canned can work in a pinch
While healthier than traditional versions, consult with your healthcare provider about the maple syrup content
Replace maple syrup with mashed banana or pureed dates for natural sweetness without added sugars