Description
This Healthy Sweet Potato Casserole is a comforting and nutritious dish perfect for any occasion. Made with naturally sweet sweet potatoes, creamy coconut milk, and warm spices, it features a crunchy pecan and oat topping that adds a delightful texture contrast. This recipe is vegan, gluten-free, and uses wholesome ingredients like maple syrup and coconut oil to keep it both delicious and nourishing.
Ingredients
Scale
Main Ingredients
- 8 cups sweet potatoes, about 4 large potatoes
- 1 cup canned coconut milk, light or regular
- ¼ cup maple syrup
- ¼ cup coconut oil, melted
- 1 tablespoon ground flaxseed
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ½ teaspoon sea salt
- ½ teaspoon freshly grated or ground nutmeg
Topping
- ½ cup brown sugar or coconut sugar
- ½ cup chopped pecans
- ⅓ cup gluten-free old-fashioned oats
- ⅓ cup oat flour or almond flour
- 3-4 tablespoons coconut oil, in solid form
Instructions
- Prepare Sweet Potatoes: Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water. Bring to a boil, then reduce heat to simmer. Cook until fork tender, about 20 minutes. Drain well and let cool slightly.
- Preheat Oven and Prepare Dish: Preheat your oven to 350°F (175°C). Lightly spray a 9×13 or 9×9 inch casserole dish with cooking spray to prevent sticking.
- Make Topping: In a mixing bowl, combine the chopped pecans, gluten-free oats, oat or almond flour, and brown sugar. Using a fork or knife, cut in the solid coconut oil until the mixture resembles sandy crumbs with pea-sized chunks of oil. Set aside.
- Mash Sweet Potatoes and Mix: Place the cooked sweet potatoes in a large bowl and mash with a fork until mostly smooth. Add the canned coconut milk, maple syrup, melted coconut oil, ground flaxseed, vanilla, cinnamon, nutmeg, and sea salt. Mix thoroughly until well combined.
- Assemble Casserole: Spoon the sweet potato mixture evenly into the prepared casserole dish. Evenly sprinkle the pecan and oat topping over the sweet potato layer.
- Bake: Place the casserole in the preheated oven and bake uncovered for 45 minutes. Bake until the topping is golden brown and the sweet potatoes are bubbling around the edges.
Notes
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop, in the oven, or microwave. Freezing is not recommended as texture may change.
- Substitutions: Replace canned coconut milk with almond, oat, or regular unsweetened milk if not requiring a vegan option.
- Use solid coconut oil for the topping to achieve the proper crumbly texture.
- For a nut-free version, omit pecans and substitute with seeds like pumpkin or sunflower seeds.
- Ensure the maple syrup and other sweeteners used are pure and unsweetened for the healthiest results.
Nutrition
- Serving Size: 1 serving
- Calories: 210 kcal
- Sugar: 10 g
- Sodium: 120 mg
- Fat: 11 g
- Saturated Fat: 8 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0 mg
