Healthy Sweet Potato Casserole

Healthy sweet potato casserole with pecans is a delicious and creamy sweet potato base with a touch of natural sweetness, topped with a crunchy cinnamon spiced pecan topping, and baked until perfect.

Course Side Dish

Cuisine American

Keyword healthy sweet potato casserole, sweet potato casserole with honey, sweet potato casserole with pecans

Prep Time 1

Cook Time 30

Additional Time 10

Total Time 1 40

Servings servings

Calories 645kcal

Author Lisa Bass

Ingredients

4 lbs. sweet potatoes about 10-12 potatoes, peeled and baked
1/2 cup cream
1/3 cup coconut oil or butter melted
1/3 cup maple syrup or honey
2 teaspoons vanilla
1 egg
2 teaspoons ground cinnamon
1 teaspoon sea salt
pinch ground nutmeg

Pecan Topping Ingredients:

2 cups roughly chopped pecans
1/2 cup einkorn flour you can just use all purpose flour or freshly ground whole wheat
1/2 teaspoon ground cinnamon
1/4 teaspoon Kosher salt
5 tablespoons melted butter
2 tablespoons pure maple syrup

Instructions

Bake sweet potatoes on a 375 degree oven for 45 minutes to an hour until they are nice and soft.
Allow to cool for a few minutes, peel the potatoes, and add to a blender.
Add melted butter or coconut oil, maple syrup, cream, egg, vanilla, cinnamon, salt and a pinch of nutmeg to the sweet potatoes.
Blend until smooth and creamy.
Grease a baking dish with a little bit of butter and then pour the sweet potato puree into the dish smoothing it out until it's evenly spread out.
To the blender, add in all the ingredients for the pecan topping and pulse until its roughly chopped.
Sprinkle pecans over top of the sweet potatoes and bake for 25-35 minutes until potatoes begin to slightly bubble and topping is lightly browned.
Allow to cool for 10 minutes before serving.

Notes

I prefer to use maple syrup in this recipe because of the delicious flavor maple adds, but honey will also work.

Measure the coconut oil or butter before the maple syrup (or honey), so the sweetener just slides right out of the measuring cup.

Cook the sweet potatoes ahead of time and then just combine the rest of the ingredients on the day or evening you want this dish to be ready.

You could make this dairy free by substituting butter for coconut oil and using canned coconut milk (make sure the can is BPA free).

Nutrition