Healthy Sweet Potato Casserole
This Healthy Sweet Potato Casserole is not only good, but is also good FOR you too! Take it to your next holiday meal to wow your family and friends.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Category: Side
- Method: Oven
- Cuisine: American
- Diet: Vegan
Ingredients
Scale
- 5 cups (660 g) roasted sweet potato puree, see notes*
- 2 tablespoons ground flax + 6 tablespoons water
- 1 cup unsweetened non-dairy milk
- 1/2 cup (95 g) + 2 tablespoons coconut sugar, divided
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground nutmeg
- 1 teaspoon ground cinnamon
- 1 cup (115 g) raw pecans, finely chopped
- 5–10 ounces (140-280 g) vegan mini marshmallows (optional)
Instructions
- Prep: Roast your sweet potatoes, if you haven’t already. Preheat your oven to 350F and set a casserole dish off to the side. Add the ground flax and water to a small bowl and stir well. Let sit for 5 to 10 minutes, to thicken and form a flax “egg”.
- Sweet Potato mixture: Peel the sweet potatoes and add them to a large mixing bowl; mash them with a potato masher, handheld mixer, or immersion blender. Add in the flax egg, non-dairy milk, 1/2 cup of coconut sugar, vanilla, nutmeg, and cinnamon. Blend or mash again, until a smooth and creamy mixture forms.
- Marshmallow Topping: Spread the mixture evenly into a 9″x13″ tray and roughly smooth out the top with a spatula, or the back of a wooden spoon. Top the casserole with the pecan pieces and marshmallows, if desired. Sprinkle the remaining coconut sugar on top.
- Bake: Bake in the top rack of the oven for 15 to 20 minutes – the marshmallows may inflate, but will shrink back once removed from the oven. If you’d like the marshmallows to be more golden, broil the casserole for an additional 2 to 5 minutes – but watch it carefully to prevent burning! Serve warm, and store any leftovers in the fridge in a sealed container for up to one week. Leftovers will keep in the refrigerator for up to 5 days.
Notes
- Roasted Sweet Potatoes: wash your sweet potatoes and bake at 375F for 60 to 90 minutes, until they can be pierced easily with a fork. Once the sweet potatoes have cooled, remove and discard their skins, then mash them in a large bowl using either a fork or electric mixer. You will need 3 to 5 medium to large potatoes for this recipe, depending on size – keep in mind that they shrink while roasting!
- Steamed Sweet Potatoes: I would strongly recommend roasting your sweet potatoes, bit’s you can steam them if you are short on time. Simply peel and cut your sweet potatoes into small chunks, then place in a large pot or steamer basket and steam for 10 to 15 minutes, until fork tender.
- Other Substitutions: Ground flax seed may be substituted for ground chia seed. Coconut sugar may be replaced with any other granulated sweetener of choice, like brown sugar.
Keywords: vegan sweet potato casserole, healthy sweet potato casserole, sweet potato casserole with marshmallows vegan, oil free sweet potato casserole, sugar free sweet potato casserole, low fat sweet potato casserole
Find it online: https://frommybowl.com/healthy-sweet-potato-casserole/
