This Maple Sweet Potato Casserole with Pecan Topping is vegan, gluten free and contains no unrefined sugars and is still delicious. You won't miss the marshmallows, I promise!
I might be alone in saying this, but I really don't like your traditional sweet potato casserole. It's too heavy for me and why would in the world you put marshmallows on top?
I am sure I will get some backlash for that, and I know most people love it, but I've never really understood why. I also don't like mashed potatoes, but that's another conversation.
Most people (who like mashed potatoes) like them with no lumps at all. Yet again, I like my sweet potatoes a little chunky. It kind of freaks me out of if it's too smooth. (I know, I have texture issues.)
So for this recipe, I left them a little chunky but you can definitely make them as smooth as you like.
This delicious casserole would be perfect with Green Bean Quinoa Casserole, Mushroom Cauliflower Rice Risotto and Balsamic Glazed Green Beans!
All of these would be even more yummy with some Low Carb Bulletproof Hot Chocolate, Apple Chai Latte and definitely some Spiked Apple Cider!
Also, my cookbooks are both on sale now and would make a great gift! The Everything Wheat Free Diet Cookbook and The Greek Yogurt Cookbook are both the lowest prices I have seen!
Why You Should Make This Sweet Potato Casserole
You need to make this for the holidays. Your family won't even realize that it isn't packed with processed sugar, it really tastes delicious!
And that pecan topping is out of this world! It's WAY better than any marshmallow topping out there I promise.
You have my permission to eat the pecan topping first. It adds the perfect amount of crunchy texture to this healthy holiday side dish.
I always prepare this casserole ahead of time, even the day before so on the actual holiday (or whatever occasion I am making this) I can just pop it in the oven to bake and make my life a whole lot easier.
Recipe Ingredients
- Sweet potatoes - I choose small to medium-size firm sweet potatoes with smooth skin and no bruises or cracks.
- Coconut oil - This is perfect for plant-based, vegan cooking and baking. I use this one in all of my dishes. You can easily use butter if you don't mind using animal products.
- 100% maple syrup - The key here is to use 100% pure maple syrup. The taste and quality are far more superior to ones that just say "maple syrup".
- Unsweetened Almond Milk - You can use plain or vanilla unsweetened almond milk in this casserole.Either way just make sure you are using unsweetened to ensue you aren't adding unnecessary sugars and calories.
- Pure Vanilla extract - I use pure vanilla extract which doesn’t contain any artificial flavors or additives, it’s just pure vanilla made from alcohol. I use this one.
- Salt
- Cinnamon
- Chopped pecans - I use raw, unsalted pecans in this recipe, but go ahead and use salted if you'd like. I also buy them already chopped to make it easier.
- Gluten free oats - You can use regular oats if you don't have a gluten sensitivity or allergy. Either way, they taste the same. I use these oats for all of my baking.
How To Make This Maple Sweet Potato Casserole
Like I said earlier, the holidays are busy enough so I like to prep this the night before, refrigerate and then bake it right before serving. It saves so much time.
Preheat oven to 400 degrees F. Place sweet potatoes on a baking sheet lined with parchment paper and bake for 45 minutes until soft.
While potatoes are baking, in a small bowl, mix together ingredients for pecan topping. Set aside.
Place sweet potatoes in the prepared baking dish. Mash with a fork, a potato masher or a mixer until smooth (you can leave some lumps if you like it like that).
Mix coconut oil, maple syrup, almond milk, vanilla, salt and cinnamon with mashed sweet potatoes. Spread pecan topping on top of mashed sweet potatoes.
Bake for 30 minutes and enjoy!
Recipe FAQ's and Expert Tips
You will know it's done when the pecan topping is lightly browned and the center of your casserole is set and firm.
The most I would prepare his casserole ahead of time would be 2 days, cover with aluminum foil and place in the refrigerator.
To freeze this cooked sweet potato casserole, let the casserole cool to room temperature, then store in a sealed container. For best results, frozen sweet potato casserole should be eaten within two months. When ready to eat, let the casserole thaw in the refrigerator overnight.
Related Recipes
Green Bean Quinoa Casserole from Lauren Kelly Nutrition
Slow Cooker Creamy Mashed Cauliflower from Sugar Free Mom
The Best Thanksgiving Turkey Recipe without Brining from Joyful Healthy Eats
Easy Cornbread Stuffing from Lauren Kelly Nutrition
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Maple Sweet Potato Casserole with Pecan Topping
Ingredients
For the Sweet Potato Base
- 2 ½ pounds sweet potatoes
- ¼ cup coconut oil room temperature
- ¼ cup 100% maple syrup
- ¼ cup almond milk
- 1 teaspoon vanilla
- ½ teaspoon salt
- 1 teaspoon cinnamon
For the Pecan Topping
- 1 cup chopped pecans
- ¼ cup coconut oil room temperature
- ½ cup 100% maple syrup
- ¼ cup gluten free oats I used quick steel cut
- ½ teaspoon vanilla
Instructions
- Preheat oven to 400 degrees.
- Grease a baking dish with coconut oil. Set aside.
- Place sweet potatoes on a baking sheet lined with parchment paper and bake for 45 minutes until soft.
- In a small bowl, mix together ingredients for pecan topping. Set aside.
- Remove sweet potatoes from oven. Remove the skin from the potatoes. I just use a fork, they come off easily.
- Place sweet potatoes in the prepared baking dish.
- Mash with a fork, a potato masher or a mixer until smooth (you can leave some lumps if you like it like that).
- Mix coconut oil, maple syrup, almond milk, vanilla, salt and cinnamon with mashed sweet potatoes.
- Spread pecan topping on top of mashed sweet potatoes.
- Lower oven temperature to 375 and bake for 30 minutes. Serve immediately or allow to cool for a few minutes.
Kara
I'm totally with you on the marshmallow topped sweet potatoes, I have never been a fan. I love the crunchy topping on these so much more! I used butter and milk in place of coconut oil and almond milk. Delish!
Erin
This was SO good! We all adored it. Thank you so much!
Toni
This is seriously amazing! I'm definitely making it again!
Betsy
This is so delicious! The maple syrup is absolutely the best sweetener for sweet potatoes! I love the combination with the oats and the nuts. This is going to be PERFECT for Thanksgiving!
Deb
Could I substitute a different oil for the coconut oil in the topping? I can't have anything coconut.
Thank you!
lauren.kelly
How about butter, Deb? Unless you need it to be vegan?
Amanda
Looks great, How many people does this recipe feed?
lauren.kelly
Hi Amanda! It feeds 6-8. Thank you!
linda smart
do you have to use almond milk,,can regular milk work:
lauren.kelly
Hi Linda! Any milk will work. Thank you!
Brittany
Sweet potato casserole has always been my favorite Thanksgiving dish. This recipe looks just like my mom's only way healthier. I love it!
Jim
For the Pecan Topping: 1 cup chopped almonds. Typo?
lauren.kelly
Yes Jim! It was a type and I meant to type pecans 🙂 I just fixed it and thank you for pointing that out!
Jim
Thanks Lauren. I'm looking forward to trying this after my oven gets repaired. If only it was a slow-cooker recipe I could use it this Thanksgiving. It looks delicious.
Ashley @ Wishes & Dishes
This looks sooo good!! Love the pecans on top.
Sarah+@+SnixyKitchen
I might be persuaded to leave the marshmallows at the market and replace them with this pecan topping - I bet the crunch makes them that much more delicious (I'm with you on textures:)
Donna
These look amazing. Wondered why you use coconut oil in the potatoes?
lauren.kelly
Hi Donna! The coconut oil adds a little richness but you can definitely leave it out of the potatoes. You will definitely need it for the pecans to hold the mixture together though! I hope you like it! 🙂
taylor+@+greens+&+chocolate
I've never been into the marshmallow topped casserole, either. I could TOTALLY get into this pecan topped version, though!! Looks delicious!
Christie+-+Food+Done+Light
I love a crunchy topping. I would be picking off the topping while waiting for dinner.
Kate @KateMovingForward
Wow this looks amazing and I love that it has no refined sugar! Yum!