Everyone loves sweet potatoes, right? Well, yes, but it’s possible that people love the things you put on sweet potatoes more. A side dish where it’s more than acceptable to pile it with marshmallows is somewhat hard to refuse. So, if you’re watching your waistline this year, you might want to find an alternative to that admittedly delicious practice. Enter Healthy Sweet Potato Casserole. It brings the sweet, caramel flavors of sweet potato with just the right amount of sweeteners to keep things entertaining. The topping in particular is crunchy and sweet but using only oats and pecans to ensure you still get plenty of nutrients from each bite. Healthy Sweet Potato Casserole is quite the tasty concept and the best way to keep any resolutions this year!

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For the topping:

  • 1/2 cup pecans, chopped
  • 1/3 cup gluten-free old-fashioned oats
  • 1/3 cup oat flour or almond flour
  • 1/2 cup brown sugar or coconut sugar
  • 3-4 tablespoons coconut oil, in solid form

For the casserole:

  • 8 cups sweet potatoes, peeled and chopped into large chunks
  • 1 cup canned coconut milk
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
  • 1 tablespoon ground flaxseed
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg, freshly grated or ground
  • 1/2 teaspoon sea salt


Step 1 –Preheat the oven to 350 degrees F.

Step 2 –Spray a 9×13-inch or a 9×9-inch casserole dish with cooking spray.

Step 3 –In a mixing bowl, combine the pecans, the oats, the oat flour, and the brown sugar.

Step 4 –Cut in the solid coconut oil with a fork or a knife until the mixture is sandy with pea-sized chunks of oil.

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Step 5 –Place the sweet potato chunks in a large saucepan and cover them with cold water.

Step 6 –Bring the water to a boil, then reduce the heat to a simmer.

Step 7 –Simmer the sweet potatoes until fork tender, about 15-20 minutes.

Step 8 –Drain the sweet potatoes well and let them cool.

Step 9 –Place the sweet potatoes in a large bowl and mash.

Step 10 –Add the coconut milk, the maple syrup, the melted coconut oil, the flaxseed, the vanilla, the cinnamon, the nutmeg, and the salt to the bowl and mix until everything is combined.

Step 11 –Spoon the sweet potato mixture into the prepared dish and sprinkle the top with the brown sugar topping.

Step 12 –Bake until the top is golden-brown and the sweet potatoes are bubbling, about 40-45 minutes.

Step 13 –Serve.