By: Community Health | Wednesday, March 12, 2025 | Recipes

Healthy Sweet Potato Casserole made without dairy, sugar, or grains!

Prep Time: 10 mins

Cook Time: 1 hr

Total Time: 1hr 10 mins

Ingredients:

Sweet Potato Filling

• 3 large sweet potatoes 4 cups mashed
• 3 eggs
• 1/2 cup full-fat canned coconut milk
• ¼ cup pure maple syrup to taste
• ¾ teaspoon sea salt to taste
• 1 tsp ground cinnamon
• 2 tsp pure vanilla extract
• 1/4 tsp ground nutmeg optional
• 2 teaspoons orange zest optional

For the Topping:

• 1 1/3 cups Almond Flour
• 2 Tbsp tapioca flour
• 1 cup raw pecans chopped
• 3 Tbsp pure maple syrup
• 3 Tbsp coconut oil softened
• 1 tsp ground cinnamon
• 1/4 tsp sea salt

Instructions:

Prepare the Filling

1. Chop sweet potatoes into large chunks, place them in a large pot and cover with water. Cover the pot and heat until boiling. Boil the potatoes until they're soft when they're poked with a fork, about 20-30 minutes.

2. Drain the sweet potatoes into a colander and allow them to cool to room temperature (this is so that the sweet potatoes don't cook the eggs when blended together - you can refrigerate the potatoes to speed up the process).

3. When the potatoes are cool, remove the skins (I often leave them on...this is a matter of preference). Place potatoes in a blender with the remaining filling ingredients. Blend until everything is well combined.

4. Preheat the oven to 375° F.

5. Transfer the sweet potato mixture to an 8” x 8” square casserole dish and spread it evenly.

6. Mix together all the ingredients for the topping in a mixing bowl. Spread the topping over the sweet potato mixture as evenly as possible.

7. Cover the casserole dish with foil. Bake on the center rack of the preheated oven for 40 minutes. Remove the foil and continue baking another 10 to 15 minutes, until the topping is golden-brown and crispy and the filling has risen and is slightly bubbly.

Notes:

If you aren't dairy-free, you can replace the canned coconut milk with heavy cream and replace the coconut oil with melted butter.

Nutrition Facts:

Serving: 1 (of 12), Calories: 290 kcal, Carbohydrates: 28g, Protein: 7g, Fat: 17g, Fiber: 2g, Sugar: 12g