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–+ servings
A sweet potato bar on a small plate with a fork.
Course Dessert, Snack

Healthy Sweet Potato Bars

By: Elysia Cartlidge
Servings 12 small bars or 9 large bars
These easy sweet potato bars are a healthier version of a favorite fall dessert. A crunchy nut and oat crust is the perfect base for a spiced maple sweet potato filling which is then baked and cooled. Top with whipped cream, or your favorite coconut whipped topping for a delicious treat! {Gluten-free & Vegetarian}
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes

Ingredients
  

For the Crust

  • 2 cups walnuts or pecans
  • 1 cup old-fashioned or rolled oats
  • 1/2 cup dates, pitted and chopped
  • 3 tablespoons coconut oil or unsalted butter, room temperature and cut into cubes
  • 1/4 teaspoon salt

For the Filling

  • 3 cups cooked sweet potato, mashed
  • 1/3 cup maple syrup
  • 2 large eggs, room temperature
  • 1/3 cup 2% milk or almond milk
  • 2 tablespoons cornstarch
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt

Instructions

  • Preheat oven to 350℉. Line a 9x9 square baking pan with parchment paper, so that it covers the bottom and hangs over one of the sides. Spray the pan with nonstick spray.
  • In the bowl of a food processor, pulse together the walnuts and oats 3-4 times. Add in the dates, butter or coconut oil and salt and process until the mixture comes together. Press evenly into the bottom of the prepared pan. Bake for 10-12 minutes. Remove and let cool while you make the filling.
  • Wipe out the bowl of the food processor and add in all of the filling ingredients. Blend until everything is evenly combined. Pour this mixture over the top of the crust and bake for 45-50 minutes, or until the mixture has become firm and has just a slight jiggle left to the very center of the bars.  
  • Remove from oven and cool for 1 hour. Move to the refrigerator to cool for another 2-3 hours until fully chilled. Cut into 9-12 squares and serve with a dollop of whipped cream.

Notes

  • You can use freshly cooked sweet potatoes or canned sweet potatoes. Make sure if you are using fresh potatoes they are baked or boiled until soft enough to mash. Baking them can help concentrate the caramel flavor. This recipe could also be made with canned pumpkin for pumpkin pie bars. 
  • The nutritional information is for 1 small bar (the mixture cut into 12 bars).

Nutrition

Calories: 305kcalCarbohydrates: 34gProtein: 6gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 10gMonounsaturated Fat: 2gCholesterol: 27mgSodium: 143mgPotassium: 515mgFiber: 5gSugar: 14gVitamin A: 13497IUVitamin C: 14mgCalcium: 76mgIron: 2mg
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