Maple Sweet Potato Casserole with 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.

Peel and dice 2 lbs of sweet potatoes into half-inch pieces.

Option 1: Roast sweet potatoes in the oven for 40-45 minutes.

Option 2: Steam sweet potatoes by placing them in a steamer basket over boiling water for about 15-20 minutes until fork tender.

Transfer softened sweet potatoes to a large mixing bowl.

Add 1 egg (optional), 3 tbsp of butter, 2 tbsp of maple syrup, 1 tsp of vanilla extract, 1 tsp of cinnamon, 0.5 tsp of nutmeg, 0.5 tsp of ginger, and 1 tsp of salt to the bowl.

Mix the ingredients together until smooth.

Melt 0.25 cup of butter in a microwave-safe bowl for about 30 seconds.

Add 0.25 cup of oat flour, 0.25 cup of maple syrup, 0.25 tsp of cinnamon, and 0.25 tsp of salt to the melted butter and mix with a fork.

Chop 0.5 cup of pecans roughly on a cutting board and add to the bowl with the crumble mixture along with 0.5 cup of old-fashioned oats.

Stir the crumble mixture together with a fork until combined.

Spray a baking dish with coconut oil.

Spoon the sweet potato mixture into the greased baking dish and spread it evenly.

Scatter the crumble mixture loosely on top of the sweet potatoes, making it chunky.

Bake in the oven for 35-40 minutes or until the top is golden brown.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens