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A close up look at a healthy sweet potato casserole with a pecan crumble topping in a baking dish.
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5 from 6 votes

Healthy Sweet Potato Casserole

A delicious and healthy Sweet Potato Casserole to serve for the holidays! Creamy pureed sweet potatoes are baked with a layer of pecan crumble. This recipe is paleo and refined sugar free!
Prep Time20 minutes
Cook Time55 minutes
Total Time1 hour 15 minutes
Course: Side Dish
Cuisine: American
Servings: 10 servings
Calories: 305kcal

Ingredients

  • 4 pounds sweet potatoes peeled and chopped in 1 1/2 inch cubes
  • 1/4 cup unsweetened almond milk or milk of choice
  • 1/4 cup pastured butter
  • 1 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • nutmeg freshly grated, to taste

Pecan Crumble

  • 3/4 cup pecans
  • 1/4 cup pumpkin seeds
  • 1/4 cup almond flour
  • 2 tablespoons maple syrup
  • 2 tablespoons pastured butter melted
  • 1/4 teaspoon sea salt

Instructions

  • Steam the peeled and cubed sweet potatoes over medium heat for 30-40 minutes, until easily pierced with a fork.
  • Preheat the Sharp European Convection Oven to 350º F.
  • Add the steamed sweet potatoes and the rest of the puree ingredients into a food processor, and process until smooth and creamy.
  • Add the sweet potato puree into an 8x8 or 6x9 baking dish in an even layer.
  • Top the sweet potatoes with the pecan crumble, and bake the casserole for 15 minutes, until the topping is lightly browned.

Pecan Crumble

  • Add all ingredients into a food processor bowl, and pulse a few times to form a chunky crumble topping.

Video

Notes

*Steaming the potatoes is a healthier cooking method than boiling, which allows some of the nutrients to be diluted in the water. It also makes the potatoes richer and sweeter.
Make this Vegan: Use a vegan butter spread or coconut oil in place of the butter.
Lower the Calories: Cut the butter in the puree to 1 tablespoon and half the amounts of the topping.
Make this Sugar Free: The topping does not need maple syrup! Omit it for a Whole30 compliant sweet potato side dish.

Nutrition

Calories: 305kcal | Carbohydrates: 41g | Protein: 5g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 460mg | Potassium: 667mg | Fiber: 7g | Sugar: 10g | Vitamin A: 25957IU | Vitamin C: 4mg | Calcium: 82mg | Iron: 2mg