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Healthy Sweet Potato Casserole With Pecan Crumble


  • Author: Amy
  • Total Time: 45 minutes
  • Yield: 6-8 1x
  • Diet: Gluten Free

Description

This Healthy Sweet Potato Casserole is a lightened up version of an old classic. It is smooth, buttery, made with delicious fall spices and topped with the most amazing, crunchy pecan Crumble. It comes together in only a few simple steps and it is Vegetarian, Dairy-Free and Gluten Free.


Ingredients

Scale

For the sweet potato filling

  • 4 medium sweet potatoes – about 2 1/4 pounds
  • 1 tablespoon olive oil – you can also use olive oil spray
  • 1+ 1/4 teaspoons kosher salt – divided
  • 1/3 cup unsweetened non-dairy milk of choice
  • 1/4 cup pure maple syrup
  • 1.5 tablespoons melted non-dairy butter or melted coconut oil
  • 2 large eggs – beaten
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon pumpkin spice

For the pecan crumble

  • 1 cup whole pecans  + 1/4 cup chopped pecans
  • 1 tablespoon melted non-dairy butter or melted coconut oil
  • 1/4 cup coconut sugar
  • 2 tablespoons pure maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon pumpkin spice
  • Pinch of kosher salt

Instructions

  1. Roast the sweet potatoes. Clean and slice the sweet potatoes in half lengthwise. Brush each potato with some olive oil and a sprinkle of salt. Place the potatoes cut side down onto a sprayed baking sheet and roast them in a preheated oven at 375 degrees F for 45-55 minutes. Remove and let cool.
  2. Mix up the pecan crumble. Add all of the crumble ingredients to a medium size mixing bowl and mix well with a fork to combine it all together. Set aside.
  3. Make the sweet potato filling. Peel the skin off of the potatoes, discard the skin and place the sweet potato into the bowl of a food processor. Blend the potato to break it down a few times then add in the milk, butter, eggs, maple syrup, cinnamon, pumpkin spice and a pinch of salt. Continue blending for 15-20 seconds until it is all incorporated into a nice smooth mixture.
  4. Assemble and bake. Pour the sweet potato mixture into a greased 8×8 or 9×9 baking dish and spread it out evenly with a spoon or rubber spatula. Top the sweet potato with the pecan crumble in an even layer. Cover the whole casserole with foil and bake it for 30-35 minutes. Remove the foil and bake it for 10-15 more minutes.
  5. Serve. Let it cool and then serve it hot.

Notes

  • Select medium size sweet potatoes that are even in size so they cook all at the same time. Try your best to slice them into even size halves.
  • You can either brush each half of sweet potato with some olive oil or spray them with olive oil spray to keep the calories lower.
  • Once the sweet potatoes are done roasting and cooled, the skin should easily peel off.
  • Blend the cooked sweet potato first then add in the rest of the filling ingredients.
  • You can store this healthy sweet potato casserole after it has cooled, in an airtight container in the refrigerator for up to 3 days. Easily reheat portions in the microwave.
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Category: Healthy Side Dishes
  • Method: Baked
  • Cuisine: American