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Megan Best
Megan Best

RDN, CPT

Healthy Sweet Potato Casserole (Gluten Free, Dairy Free)

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This healthier version doesn’t take anything away from the delicious flavors of a traditional version: we still have the sweetness of the casserole and the ooey-gooey delicious texture of the crumble on top. Don’t feel like you have to wait until Thanksgiving to make this, either- after the emotional rollercoaster that has been this first week of November, I feel like we all could use some comfort carbs.

I think I could eat this dish every day for the rest of my life, that is how good it is

I replaced the traditional flour with a gluten free version and milk with coconut cream to make this work for those who are gluten and dairy intolerant. The swap of some of the sugar for maple syrup is a preference- either way, sugar is sugar and should still be paired with fiber, protein, and fat for blood sugar balance. However, did you know that maple syrup has minerals in it like manganese and zinc? For this reason I like to use it when I can as a replacement for table sugar, which doesn’t have much nutritional value.

I highly recommend doubling this recipe for a larger Thanksgiving group, because it is a crowd pleaser! And tell me in the comments, when it comes to sweet potato casserole- are you a marshmallow or crumble topping kind of person?

Want more Fall inspired recipes? Download my Holiday Recipe Ebook!

Healthy Sweet Potato Casserole (Gluten Free, Dairy Free)

Prep Time 35 mins
Cook Time 30 mins

Equipment

  • Oven
  • Pyrex Dish

Ingredients
  

Topping:

  • ¼ cup ghee
  • ½ cup brown sugar (packed)
  • ½ cup gluten free flour (mine was trader joe's)
  • 1 tsp salt
  • 1 tsp cinnamon
  • ½ cup rolled oats
  • ½ cup chopped pecans

Filling:

  • 3 pounds sweet potatoes peeled and chopped
  • cup maple syrup
  • cup coconut cream
  • 3 tbsp ghee
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 2 large eggs

Instructions
 

  • Place peeled potatoes in a dutch oven and bring to a boil. Bring the temp down to simmer and cook the potatoes 15-20 minutes until fork tender. Drain and cool 5 minutes.
  • While the potatoes are cooking, preheat the oven to 350°F and grease a 9×9 baking dish.
  • Add all casserole ingredients except eggs and mix until creamy.
  • Add eggs and blend again until fully mixed. Set aside.
  • Combine all of the topping ingredients and mix together with a fork. If the ghee is not liquid, heat for :30s at room temp before adding it.
  • Sprinkle the topping on the casserole and drizzle 1-2 tsp ghee on top.
  • Bake at 350 for 25-30 minutes until the top is golden.

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