SWEET POTATO CASSEROLE | healthy recipe with a delicious pecan oat crumble

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil is a healthier fat option.

brown sugar

🥗Healthier: coconut sugar

💰Cheaper: white sugar

Coconut sugar has a lower glycemic index.

pecans

🥗Healthier: walnuts

💰Cheaper: almonds

Walnuts provide similar texture and flavor.

flour

🥗Healthier: almond flour

💰Cheaper: oat flour

Almond flour is gluten-free and lower in carbs.

Scrub sweet potatoes under cold water to remove debris.

Peel the skins off the sweet potatoes.

Cut sweet potatoes into hearty bite-sized pieces, about 2 inches.

Transfer sweet potatoes to a large pot and cover with cold water, about an inch over the potatoes.

Bring the water to a boil and let it boil for 15-20 minutes until fork tender.

Drain the sweet potatoes in a colander and return them to the warm pot.

Add 1/4 cup of milk and 2 tablespoons of butter to the sweet potatoes.

Season with 1/2 teaspoon of ground cinnamon, 1/8 teaspoon of ground cloves, 1/4 teaspoon of ground nutmeg, a pinch of sea salt, and black pepper.

Mash the sweet potatoes until creamy using a potato masher or hand mixer.

Transfer the mashed sweet potatoes into a 3-quart baking dish and smooth out the top with a spatula.

In a medium bowl, combine 1/2 cup rolled oats, 1/4 cup almond flour, 2 tablespoons coconut sugar, 1/3 cup chopped pecans, 1/2 teaspoon sea salt, and a pinch of nutmeg.

Mix the dry ingredients together and drizzle in 1/4 cup of melted butter, mixing until it resembles wet coarse sand.

Sprinkle the pecan oat crumble evenly over the mashed sweet potatoes, leaving some space on the edges.

If preparing ahead, store the mashed sweet potatoes and crumble in an airtight container in the fridge for up to 24 hours.

When ready to bake, sprinkle the crumble over the sweet potatoes and place in a preheated 350°F oven for 25-30 minutes until warmed through and the topping is lightly browned.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens