Healthy Sweet Potato Casserole

This innovative snack is completely plant-based, free from gluten, and boasts a reduced sugar content, all topped off with a satisfyingly crunchy oatmeal and pecan combination. A classic green bean casserole is the ultimate side dish for your festive gathering.
Contents
Why You’ll Love This Recipe Ingredients Needed Casserole Substitutions To create a healthy sweet potato casserole, start by baking 2-3 large sweet potatoes in the oven until they’re tender. Then, let them cool and peel the skin off before mashing the flesh with a fork until it’s smooth. Next, mix together 1/4 cup of olive oil, 1/4 cup of pure maple syrup, and 1 tablespoon of honey for the topping. Add in some cinnamon, nutmeg, and salt to taste.Brittany’s Tips Considering the rich sweetness of sweet potato casserole, you might want to balance it out with some savory options. Here are a few ideas: Crunchy Green Beans: A simple green bean recipe with crispy fried onions and a hint of garlic can provide a nice contrast. Roasted Chicken Tenders: Tender and juicy chicken tossed in herbs and spices can complement the casserole nicely. Crispy Fried Okra: Crisp-fried okra with a side of tangy ranch dressing can add some zest to your meal. Creamy Coleslaw: A refreshing coleslaw with a hint of vinegar can cut through the sweetness. Garlic Mashed Potatoes: If you want to keep things comforting, garlic mashed potatoes can be a natural pairing. What are your go-to sides for sweet potato casserole?How to Store Leftovers Frequently Asked Questions More Sweet Potato Recipes More Thanksgiving Side Dishes

As a child, my mother’s tradition of preparing sweet potato casserole at Thanksgiving, Christmas, and Easter was something I eagerly anticipated.

Canned yams are used in my mother’s traditional recipe, which also incorporates white sugar, white flour, eggs, and butter to create a sweet and savory dish. Here is the rewritten text:

After some minor adjustments, I successfully created a healthier, EBF-approved iteration that preserves the rich flavor and satisfying texture of my childhood favorite while meeting modern standards. Let’s just say we have a soft spot for this revised take.

Some people opt for a marshmallow topping over the traditional brown sugar one. Why not trade in your marshmallow-loving loyalties for a taste of our sweet potato casserole, a classic comfort dish that’s sure to please?

Why You’ll Love This Recipe

The harmonious union of velvety sweet potatoes and the satisfying crunch of pecan sugar – a true culinary triumph that warrants a resounding chef’s kiss!
It’s made with wholesome, natural ingredients that promote overall well-being.
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No butter, eggs, or refined white flour necessary.

Ingredients Needed

fresh sweet potatoes We’re utilizing newly harvested sweet potatoes rather than canned ones to create a rich and creamy sweet potato puree. When selecting sweet potatoes, opt for ones boasting taut, unblemished skins and vibrant, deep-orange flesh.
A convenient and versatile alternative to traditional eggs in sweet potato casseroles – perfect for those seeking an egg-free or vegan-friendly option!
coconut oil
maple syrup
I prefer using canned coconut milk due to its richness and creaminess, although almond milk, oat milk, or regular milk can be suitable substitutes if a non-vegan option is desired.
and – key flavor enhancers.
This subtle addition imparts a hint of sweetness to the topping, harmoniously balanced with a satisfying crunch.
Pecans infuse the topping with a rich, buttery flavour and satisfying crunch. Sweet potatoes and pecans are a match made in heaven for me too.
– for the topping. If necessary, utilize gluten-free rolled oats. I rely on Bob’s Red Mill gluten-free rolled oats for my baking needs.
This helps bind the topping together. Both oat flour and almond flour are excellent options.

Casserole Substitutions

If coconut oil isn’t available, consider substituting it with vegan butter, regular butter for non-vegans, or a mild alternative such as avocado oil.
Consider substituting traditional coconut milk with alternative options such as almond milk, oat milk, or regular milk, depending on your dietary preferences and requirements. Make certain to select an unsweetened variety of milk for your needs.
Consider substituting brown sugar with coconut sugar, or opt for date sugar as an alternative sweetener. Consider using a sugar substitute like monk fruit sweetener for a low-sugar alternative.
If you suffer from a nut allergy, consider substituting pecans with sunflower seeds or pumpkin seeds to achieve a comparable textural element. Consider adding a nutty twist: walnuts or almonds bring a distinct flavor and satisfying crunch to the dish.
Regular all-purpose flour or whole wheat flour are suitable options if a gluten-free version isn’t required.

To create a healthy sweet potato casserole, start by baking 2-3 large sweet potatoes in the oven until they’re tender. Then, let them cool and peel the skin off before mashing the flesh with a fork until it’s smooth.

Next, mix together 1/4 cup of olive oil, 1/4 cup of pure maple syrup, and 1 tablespoon of honey for the topping. Add in some cinnamon, nutmeg, and salt to taste.

Ready to get started? To effortlessly assemble and enjoy this inviting casserole, simply follow these straightforward steps:

Preheat oven to 400°F (200°C). Peel and cut sweet potatoes into uniform bite-sized cubes. Simmer in boiling water for 15-20 minutes, or until the meat is tender when pierced with a fork.

In a single bowl, combine the pecans, rolled oats, all-purpose flour, and rich brown sugar. Combine shredded coconut and coconut oil using a fork or knife to create a uniform, sandy texture.

Combine sweet potato chunks in a substantial mixing vessel, then employ a fork or potato masher to thoroughly pulverize the spuds into a smooth consistency.

Scoop the sweet potato mixture into a prepared baking dish, followed by a generous sprinkling of pecan crumble topping evenly coating the spuds. Preheat to 350°F and roast, uncovered, for 40-45 minutes.

Brittany’s Tips

To achieve the perfect mashed sweet potatoes, take care not to overmix them, as this can lead to an unpleasantly gummy texture. The presence of a few lumps adds character to the overall texture.
If you find that your coconut oil has become too soft and runny, consider refrigerating it temporarily to firm it up again? Using cold coconut oil enables you to achieve a flawlessly crumbly and golden-brown topping. Savor every satisfying bite – it’s a reward worth striving for.
Cut the potatoes into similar-sized chunks to ensure they cook uniformly. No one relishes the experience of biting into a sweet potato that’s simultaneously mushy and crunchy.

Considering the rich sweetness of sweet potato casserole, you might want to balance it out with some savory options. Here are a few ideas:

Crunchy Green Beans: A simple green bean recipe with crispy fried onions and a hint of garlic can provide a nice contrast.

Roasted Chicken Tenders: Tender and juicy chicken tossed in herbs and spices can complement the casserole nicely.

Crispy Fried Okra: Crisp-fried okra with a side of tangy ranch dressing can add some zest to your meal.

Creamy Coleslaw: A refreshing coleslaw with a hint of vinegar can cut through the sweetness.

Garlic Mashed Potatoes: If you want to keep things comforting, garlic mashed potatoes can be a natural pairing.

What are your go-to sides for sweet potato casserole?

Sweet potato casserole, a beloved staple of the holiday season, holds a special place in many hearts as a cherished Thanksgiving tradition. What I often enjoy pairing with sweet potato casserole:

This wholesome sweet potato casserole harmonizes beautifully alongside a festive roasted turkey or a comforting vegan lentil loaf. The harmonious blend of rich, velvety notes and subtle sweetness effortlessly pairs with both possibilities.
Sweet potato casserole harmonizes seamlessly with timeless classics such as green bean casserole, mashed cauliflower, vegan cornbread, butternut squash quinoa stuffing, wild rice stuffing, and cranberry sauce.
Consider starting with a crisp, farm-to-table green salad, incorporating fresh berries and a tangy vinaigrette to harmonize the indulgent notes. The casserole’s rich flavors pair exquisitely well with the earthy sweetness of a roasted butternut squash salad, as well as the tangy freshness of a kale and Brussels sprouts salad.
Enhance your festive spread by complementing the main course with a medley of roasted vegetables, such as sweet and sticky maple-glazed kabocha squash, vibrant orange carrots, or earthy root vegetables.
Finish off your culinary journey with a timeless treat. As you gather ’round the table to celebrate with loved ones, our indulgent desserts – a wholesome apple crisp, rich pecan pie brownies, decadent vegan chocolate pie, or velvety vegan pumpkin pie – serve as the crowning glory of your festive gathering, satisfying sweet tooth cravings and creating unforgettable memories.

How to Store Leftovers

Store leftovers in airtight containers within the refrigerator for no more than five days. You can successfully reheat the sweet potato casserole using various methods: simply simmer it on the stovetop, warm it evenly in the oven, or rapidly reheat it in the microwave.

I wouldn’t advise freezing it as the altered texture might compromise its overall quality.

Frequently Asked Questions

I find it more convenient to prepare the sweet potato base, store it in an airtight container in the refrigerator, and subsequently prepare the topping independently. To complete the sweet potato recipe, merely transfer the prepared mixture to a baking dish, follow that with the topping, then proceed with the recommended baking instructions. If you’re aiming for a perfectly cooked dish, consider baking the entire casserole beforehand and storing it in the refrigerator for up to 3-5 days. To reheat, preheat the oven to 350°F (175°C) and heat for approximately 15-20 minutes, or until the casserole reaches a comfortable serving temperature.

Ensure that excess moisture is thoroughly drained from boiled sweet potatoes prior to mixing, and exercise restraint when adding liquid to the resulting blend. If your casserole appears watery, consider baking it for a longer period without coverage to permit excess moisture to evaporate naturally.