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Overhead shot of a spoon in the sweet potato casserole topped with pecans.
Course Side Dish

Healthier Sweet Potato Casserole

By: Elysia
Servings 8 -10 servings
Everyone's favourite Thanksgiving side dish just got healthier! This sweet potato casserole with pecan topping is just as delicious as the traditional recipe, but made with natural ingredients and without marshmallows. Sweetened with maple syrup and perfectly spiced, this is sure to be a crowd pleaser! (Vegetarian, dairy-free and gluten-free)
Prep Time 15 mins
Cook Time 1 hr 40 mins
Total Time 1 hr 55 mins

Ingredients
  

  • 3 1/2 pounds sweet potatoes (about 5 medium sweet potatoes)
  • 1/4 cup maple syrup
  • 1 large egg
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • 1 tablespoon coconut palm sugar
  • 1/3 cup chopped pecans

Instructions

  • Preheat the oven to 400 degrees F. Place the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with a fork. Bake for 50-60 minutes or until tender when pierced with a fork. Set aside to cool.
  • Lower the heat of the oven to 350 degrees F. Mist a small rectangular or 8-inch square baking dish with cooking spray.
  • Scoop the sweet potato flesh out of the skins and place into a medium bowl. Discard the skins. Mash the potatoes until smooth.
  • Add the maple syrup, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger, salt and vanilla. Whisk the mixture until smooth. 
  • Spread the sweet potato mixture into the prepare baking dish until evenly distributed.
  • Mix the coconut sugar, pecans and the remaining 1/2 teaspoon of cinnamon in a bowl; sprinkle evenly over the potato mixture.
  • Bake until hot and beginning to brown around the edges, about 40 to 45 minutes. Serve warm.

Notes

  • Purchase sweet potatoes that are around the same size so that they finish baking in the oven at the same time.
  • I recommend baking the sweet potatoes in the oven before combining the ingredients for the casserole since roasting them helps to caramelize them and bring out their natural sweetness. For a faster method, you can dice and boil the sweet potato as well, but baking tends to produce a better flavour.
  • If you want the sweet potato mixture for the casserole to have a smoother consistency, you can whip it with an electric mixer or place it in a food processor until it’s smooth and creamy.
  • If you like even more spice, you can increase the amount of cinnamon, nutmeg and ginger according to personal taste.

Nutrition

Calories: 245kcalCarbohydrates: 49gProtein: 4gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 20mgSodium: 266mgPotassium: 720mgFiber: 7gSugar: 16gVitamin A: 28187IUVitamin C: 5mgCalcium: 80mgIron: 1mg
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