This paleo sweet potato casserole is made with zero refined sugar! Traditional sweet potato casserole adds loads of brown sugar, but not this one. Instead, we’re using the natural sweetness from sweet potato plus a little pure maple syrup (just 6 tbsp in the entire dish!). This healthy side dish is super veggie-filled, and extra delicious! Gluten-free, dairy-free, and made special with an easy pecan topping (the best part!). You will love this one for the holiday season!
Paleo sweet potato casserole
While I’m not a paleo-all-the-time person, I do love to take pieces of it into my own cooking, specifically the zero-refined sugars aspect.
If you’ve checked out any of the baked recipes here on Fit Mama Real Food, or my muffin cookbook, you’d see a common theme.
We bake with fruits for sweetness, maple syrup, and other natural sweeteners.
And why not?! When food turns out this good, there is no need to add anything else.
How do we make this a dairy-free sweet potato casserole?
Instead of using heavy cream or milk, we’re opting for canned coconut milk.
Canned coconut milk will give you the same creamiest you’d get from cream, but without the dairy!
I think the extra bit of sweetness from the coconut milk totally works here too.
How do we make this a vegan sweet potato casserole?
We’re swapping the egg that is traditionally used and making a flax egg!
This vegan option works really well, and it’s a change that no family members would even notice.
How do we make this a grain-free and gluten-free sweet potato casserole?
The only grains used are oats and oat flour in the topping. I love that oats are naturally gluten-free. If you need to be sure that your oats are certified gluten-free, look for that certification on your packaging.
Easily make your own oat flour at home with this oat flour tutorial!
To make this 100% grain-free and paleo, swap the oats for pumpkin seeds, and the oat flour for almond flour. You’ll see both options listed below in the recipe card.
What you’ll need to make this healthy sweet potato casserole recipe
Scroll down to view the recipe card below for the full ingredients list, nutrition values, and step-by-step instructions.
- sweet potato
- ground flaxseed
- coconut milk
- maple syrup
- coconut oil
- vanilla extract
- cinnamon
- nutmeg
- sea salt
- pecans
- oat flour or almond flour
- rolled oats or pumpkin seeds
How to make it
- Preheat the oven to 350 degrees F.
- To make the sweet potato filling, start by steaming the peeled sweet potato chunks for 13-18 minutes, or until fork tender. Remove from the steamer and mash in a large bowl with a potato masher until you are left with creamy sweet potatoes. You can also blend them in a food processor to make a super smooth sweet potato mash.
- In a small bowl add the flax meal and water. Stir to combine, and let it sit for 5 minutes to gel.
- Into the sweet potato bowl, add the flax egg, coconut milk, maple syrup, coconut oil, vanilla extract, cinnamon, nutmeg, and sea salt. Mix and pour the sweet potato layer into a baking dish.
- Make the crunchy pecan streusel by mixing together the pecans, oats (or pumpkin seeds), oat flour (or almond flour), maple syrup, and coconut oil. Sprinkle the pecan crumble evenly on top of the casserole.
- Bake in a preheated oven for 35-40 minutes, or until the streusel topping is crunchy and lightly golden brown. Allow cooling for 10 minutes before serving this crowd-pleaser recipe!
Substitutions
Below you’ll find a list of substitutions that will work well in this sweet potato side dish recipe.
If you try something different out, please leave a comment below letting us all know how it turned out!
Sweet potato – Yams are a good substitute for sweet potatoes here!
Flax egg – Subsitutting in a regular egg works really well in this recipe.
Coconut milk – Try coconut cream or even almond milk as a substitute.
Maple syrup – Honey works well here! Coconut sugar is a good option and tastes delicious in this recipe.
Coconut oil – For a more buttery flavor, try ghee in place of coconut oil. Avocado oil would work okay in the sweet potato filling, but wouldn’t give the crunchy topping the good crunch coconut oil or butter would offer.
Pecans – Use your favorite nut or seed here! Almonds, walnuts, pistachios, and sunflower seeds are all tasty alternatives.
More healthy recipes that pair well with this
Paleo Sweet Potato Casserole
Ingredients
- 10 cups sweet potatoes peeled and diced into small cubes
- 1 tbsp ground flaxseed mix with 2 tbsp water and let sit for 5 minutes to create a flax egg
- ¾ cup canned coconut milk
- 3 tbsp maple syrup
- 2 tbsp coconut oil melted
- 2 tsp vanilla extract
- 1.5 tsp cinnamon
- ½ tsp nutmeg
- ½ tsp sea salt
Pecan Oatmeal Topping Ingredients
- ½ cup pecans chopped
- ¼ cup oat flour or almond flour
- ¼ cup rolled oats or pumpkin seeds
- 3 tbsp maple syrup
- ¼ cup coconut oil melted
Instructions
- Preheat the oven to 350 degrees F.
- To make the sweet potato filling, start by steaming the peeled sweet potato chunks for 13-18 minutes, or until fork tender. Remove from the steamer and mash in a large bowl with a potato masher until you are left with creamy sweet potatoes. You can also blend them in a food processor to make a super smooth sweet potato mash.
- In a small bowl add the flax meal and water. Stir to combine, and let it sit for 5 minutes to gel.
- Into the sweet potato bowl, add the flax egg, coconut milk, maple syrup, coconut oil, vanilla extract, cinnamon, nutmeg, and sea salt. Mix and pour the sweet potato layer into a baking dish.
- Make the crunchy pecan streusel by mixing together the pecans, oats (or pumpkin seeds), oat flour (or almond flour), maple syrup, and coconut oil. Sprinkle the pecan crumble evenly on top of the casserole.
- Bake in a preheated oven for 35-40 minutes, or until the streusel topping is crunchy and lightly golden brown. Allow cooling for 10 minutes before serving this crowd-pleaser recipe!
Nutrition
If you try this healthy twist sweet potato casserole paleo recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!
XO
Heather
Originally published December 2021. Updated October 2022.
