I’m Over the Moon for This Sweet Potato Casserole: Healthy, Creamy, & Crunchy
This sweet potato casserole is healthy but it’s also so good you’ll find reasons to whip it up on weekdays and no one will stop you.
This year, put skip the traditional sweet potato casserole made with butter, dairy, sugar, and tons of sugar. This seasonal vegan sweet potato casserole recipe packs in real food ingredients and loads of flavor, becoming everyone’s new fave side dish!
Pair this insanely good casserole with our made-from-scratch vegan green bean casserole, our apple cider brined heritage turkey, and a homemade pumpkin pie and you have yourself a holiday feast that’s is the stuffing of legends. (Not sure whether or not you should go with a heritage bird, or want to know the pros and cons of brining? Read our guides.
This casserole boasts a vegan, gluten-free pecan and oat crumble topping – perfect for guests with dietary restrictions or anyone who’s trying to eat more whole foods.
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This Vegan Sweet Potato Casserole is a Healthier Side
There’s really no need to wear your stretchy pants all season when your table is bedecked with delicious side dishes that won’t leave you feeling bloated. After all, that food coma comes, not from the tryptophan in turkey, but from the dishes that more often resemble desserts or junk food than their healthful core ingredients.
Instead of loading up on bread-filled stuffing and gravy, dig into vegetable filled sides like Brussels sprouts, kale salad, butternut squash soup, and this delectable sweet potato casserole. We also recommend making your pumpkin puree for your pies and sides from scratch. It’s surprisingly easy and you’ll get more flavor.
Sweet Potato
A healthy seasonal staple, sweet potatoes are a delicious and nutritious addition to autumn and winter plates. When prepared without all that butter and sugar, they’re sure to keep blood sugar levels balanced while providing a healthy source of starchy carbohydrates. Compared to white potatoes, sweet potatoes rank much lower on the glycemic index and boast a higher density of nutrients. They’re a rich source of numerous antioxidants, potassium, vitamins A and C, and vitamin B6, which support energy and metabolism.
And there’s no need to top your sweet potato casserole with artificially sweetened marshmallows – make a crumble instead! Although usually reserved for desserts, a crumble is a delicious way to add in more nutrients, healthy fats, and a delicious texture to the traditional sweet potato dish. And including fat (from the nuts and coconut oil in the crumble) in sweet potato-containing meals is the best way to take full advantage of the beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of three to five grams of fat per meal significantly increases uptake of beta-carotene from sweet potatoes.
Note: if guests have gluten sensitivity or Celiac disease, make sure to purchase certified gluten-free rolled oats. For nut allergies, swap pecans with sunflower seeds and buckwheat groats.
Sweet Potato Casserole Recipe
Sweet Potato Casserole Ingredients
Filling
Crumble Topping
Preparation
- Preheat the oven to 375° F.
- Peel and chop the sweet potatoes into small cubes, and place in a large pot. Cover with cold water.
- Bring water to a boil, reduce the heat to a simmer, and gently boil the potatoes for 10-15 minutes, or until they can easily be pierced with a fork. Drain.
- In a large bowl, blender, or the base of an electric mixer, combine the cooked potatoes, cinnamon, nutmeg, maple syrup, almond milk, and sea salt. Beat/blend until the potatoes are smooth and whipped, about a minute or two. Spread the whipped potatoes into the base of a casserole dish.
- Now prepare the crunchy topping. In a food processor or blender, combine the oats, pecans, sea salt, and cinnamon. Process for 5-10 seconds or until the nuts are slightly chopped. Don’t over process your oats and pecans – you want them to have some texture!
- Pour the oat and nut mixture into a small bowl, and add the maple syrup and coconut oil. Use your hands to thoroughly mix and clump the mixture into crumbles.
- Sprinkle the crumble in an even layer on top of the sweet potato casserole. Bake for 20-25 minutes, or until the crumble is lightly browned on top. Spoon out and enjoy!
