Let’s be honest, the average Sweet Potato Casserole Recipe is much more of a dessert than an actual side dish to your holiday meal. Loaded with sugar, and topped with marshmallows, this popular dish is not only delicious, but a total holiday favorite!
While it sounds like it doesn’t make the cut for being considered “clean eating”, it is actually incredibly easy to revamp. This Sweet Potato Casserole Recipe is not only sweet and tasty, but it is also nutrient-dense, and healthy! What more could you ask for?
Healthy Sweet Potato Casserole Recipe
Every holiday season, sweet potato casserole is the dish I look forward to the most. However, when I began eating clean around 6 years ago, I thought I had to avoid it altogether to maintain an anti-inflammatory diet. Little did I know just how easy it is to clean up, and make completely healthy!
And before you ask, yes…it actually tastes just like the real thing! I have served this at numerous holiday get togethers. Each time, I have been complimented on how difficult it is to tell the difference between my Sweet Potato Casserole Recipe, and the unhealthy version everyone is use to eating. If that’s not a win, I don’t know what is!
The nice part of this recipe is that the main ingredient can stay exactly the same…sweet potatoes! Sweet potatoes are highly nutritious, and are an incredibly healthy carb to add in as a regular part of your diet. They’re filled with vitamins and minerals, and have high levels of vitamin A, B6, C, and much more! Click here for more sweet potato recipes!
The sugar lies in the sugar and butter mixed in with the sweet potatoes, and the ooey gooey marshmallows layered on top. But like I mentioned above, all of these are incredibly easy fixes! Here are the details:
Swap Refined-Sugar for Maple Syrup
Instead of using refined-cane sugar, why not swap it out for a nutrient-dense, beneficial alternative? Maple syrup contains many antioxidants, vitamins and minerals, and is much gentler on your digestive system than cane sugar. For more benefits, click here!
Just a few tablespoons are needed for a sweet and crave worthy Sweet Potato Casserole Recipe!
Swap Butter for Coconut Cream
While we would normally suggest swapping butter for coconut oil, the coconut cream in this recipe gives the casserole a rich and creamy flavor you simply do not want to miss! Coconut cream is a great source of healthy fats, and also offers a hefty dose of antioxidants, magnesium, potassium, and much more.
Looking for that creamy flavor in an upcoming recipe? Coconut cream is definitely the way to go! Want to know why we avoid milk? Click here!
Swap Store-Bought Marshmallows for Homemade
The average store-bought marshmallow is filled with artificial flavors, dyes, corn syrup, and many more unnecessary ingredients! Want to know how to make marshmallows from home? Well…it requires only 4 ingredients: maple syrup or honey, water, vanilla, and gelatin. That’s it! Easy, clean, and tastes just like the real thing!
If you double the recipe, you can even have some leftover marshmallows for homemade s’mores, trail mix, or to mix into healthy, homemade ice cream, like this Chocolate Ice Cream Recipe!
I absolutely cannot wait for you to dive into this Healthy Sweet Potato Casserole Recipe. I just know you’re going to love it! If you’re ready, let’s get into the details!
PrintSweet Potato Casserole Recipe
This Sweet Potato Casserole Recipe is not only sweet and tasty, but it is also nutrient-dense, and healthy!
- Prep Time: 10 minutes
- Cook Time: 1 hour + 15 minutes
- Total Time: 2 hours + 25 minutes
- Yield: 6–8 servings 1x
- Category: Casserole
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Ingredients
Casserole
- 12 small/medium sweet potatoes
- 3/4 cup coconut cream
- 3 tablespoons maple syrup
- 2/3 cup chopped pecans
- 1–2 teaspoons cinnamon powder – to taste
Marshmallows
- 1 cup water – divided
- 1 cup maple syrup – may swap for honey
- 3 tablespoons high-quality gelatin
- 1 teaspoon vanilla extract
Instructions
- Begin by preheating the oven to 425º f. Line a baking sheet with parchment paper.
- Wash sweet potatoes, and poke holes on all sides.
- Place on baking sheet, and bake until easily pierced with a fork (mine take around 1 hour).
- While sweet potatoes are baking, begin making marshmallows.
- Add 1/2 cup water to a small pot, and 1/2 cup into a bowl.
- Sprinkle gelatin on top of water in bowl, and set aside.
- Add maple syrup from marshmallow ingredients to water in the pot, and turn on medium heat.
- Stir every couple of minutes, and allow mixture to reach a simmer. Once simmering, reduce to medium/low heat, stirring only occasionally.
- Allow mixture to reach the soft ball stage (240ºf). -This takes mine 20 minutes or so.
- Once soft ball stage is reached, combine with gelatin and water mixture into a large mixing bowl.
- Using an electric mixture on high speed, mix for 10+ minutes, or until a gooey, thick marshmallow texture has been achieved. Set aside.
- Once sweet potatoes are removed from the oven, allow to cool enough to safely peel skin. Peel skin, and place in a large mixing bowl, or KitchenAid to prepare for mixing.
- Mash potatoes by hand, and then add coconut cream, and maple syrup from casserole section.
- Mix by hand, or with an electric mixer until smooth.
- Add in chopped pecans, and cinnamon, and mix again.
- Place mixture in a 9×13 casserole dish.
- Grabbing small portions at a time, cover casserole with marshmallow pieces.
- Place in the oven on 425º for 15-20 minutes, or until marshmallows are browned to desired level.
- Remove from oven, and serve warm. Enjoy!
Keywords: Sweet Potato Casserole Recipe
Leave a Comment + Rating