Description
This Healthy Sweet Potato Casserole is a nutrient-rich, vegan-friendly dish featuring mashed sweet potatoes blended with coconut milk and warm spices, topped with a crunchy pecan and oat streusel. Perfect for a wholesome side or festive occasion, it combines natural sweetness with a satisfying texture.
Ingredients
Scale
Main Ingredients
- 8 cups sweet potatoes, about 4 large potatoes
- 1 cup canned coconut milk, light or regular
- ¼ cup maple syrup
- ¼ cup coconut oil, melted
- 1 Tablespoon ground flaxseed
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- ½ teaspoon sea salt
- ½ teaspoon freshly grated or ground nutmeg
Topping
- ½ cup brown sugar or coconut sugar
- ½ cup chopped pecans
- ⅓ cup gluten-free old-fashioned oats
- ⅓ cup oat flour or almond flour
- 3-4 Tablespoons coconut oil, in solid form
Instructions
- Prepare Sweet Potatoes: Peel and chop the sweet potatoes into large chunks. Place them in a large saucepan, cover with cold water, bring to a boil, then reduce to a simmer. Cook until fork tender, about 20 minutes. Drain well and allow to cool.
- Preheat Oven and Prepare Dish: Preheat your oven to 350°F. Lightly spray a 9x13 or 9x9 inch casserole dish with cooking spray to prevent sticking.
- Make Topping Mixture: In a mixing bowl, combine the chopped pecans, oats, oat or almond flour, and brown or coconut sugar. Cut in the solid coconut oil using a fork or knife until the mixture resembles a sandy texture with pea-sized chunks of oil. Set aside.
- Mash Sweet Potatoes and Mix: Place the cooked sweet potatoes into a large bowl and mash with a fork. Add the coconut milk, maple syrup, melted coconut oil, ground flaxseed, vanilla, cinnamon, nutmeg, and sea salt. Mix until fully combined and smooth.
- Assemble Casserole: Spoon the sweet potato mixture into the prepared casserole dish, smoothing the top. Evenly sprinkle the pecan and oat topping over the sweet potato layer.
- Bake: Bake uncovered in the preheated oven for 45 minutes, or until the topping is golden brown and the sweet potatoes are bubbling around the edges.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop, oven, or microwave to maintain texture.
- Freezing is not recommended as it may alter the casserole's consistency.
- For milk alternatives in the sweet potato mixture, almond milk, oat milk, or regular dairy milk can be used instead of coconut milk; be sure to use unsweetened versions.
- Use either brown sugar or coconut sugar for the topping to suit dietary preferences.
- The ground flaxseed acts as a binder and adds nutrition; do not omit.
Nutrition
- Serving Size: 1 piece
- Calories: 220 kcal
- Sugar: 12 g
- Sodium: 150 mg
- Fat: 10 g
- Saturated Fat: 7 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0 mg
