Healthy Sweet Potato Casserole

Here are some Sweet potatoes that won’t clog your arteries. It’s also sugar-free, gluten-free, and looks yummy!

Healthy Sweet Potato Casserole

Prep Time: 1 hr
Cook Time: 30 mins
Total Time: 1 hr 30 mins
Servings: 8 servings


Sweet Potatoes

3 large sweet potatoes, (about 3 pounds)
1/4 cup milk, dairy-free milk works as well
1/4 cup butter, or ghee, melted
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 teaspoon salt
1/4 teaspoon pepper


3/4 cup pecans, roughly chopped
1/4 cup pepitas, roughly chopped
4 Dates, pitted and diced
1/4 cup almond flour
2 tablespoon butter or ghee


Bring a large pot of water to boil on high heat.

Peel the sweet potatoes with a hand peeler.

Dice the potatoes into chunks and place them into the pot. Cook the potatoes for 20-30 minutes, or until the potatoes are fork-tender.

Drain the potatoes over a colander, and place the potatoes in a large mixing bowl and mash them with a hand masher or electric beater.

Pour the milk, butter, vanilla extract, cinnamon, nutmeg, salt, and pepper into the mixture and continue mixing until creamy.

Preheat your oven to 375 degrees Fahrenheit.

Make the crumble topping. Roughly chop the dates, pecans, and pepitas, and transfer them to a mixing bowl. Add the almond flour and butter, then mix thoroughly with your hands until combined.

Spread the sweet potato into an even layer in a 9 x 13-inch baking dish. Then sprinkle the crumble mixture on top.

Bake for 25-30 minutes, or until the top is golden brown.


To create a creamier sweet potato layer, use a food processor, hand mixer, or stand mixer to blend.

To make it dairy-free, you can swap butter for ghee as well as use any type of nut milk.


Calories: 298kcal, Carbohydrates: 31g, Protein: 5g, Fat: 18g, Saturated Fat: 7g, Cholesterol: 24mg, Sodium: 440mg, Potassium: 517mg, Fiber: 6g, Sugar: 9g, Vitamin A: 18366IU, Vitamin C: 3mg, Calcium: 66mg, Iron: 1mg


Hooray for sweet potatoes! :raised_hands::grin: I usually just boil and mash them- a little butter, salt, and pepper. These sound much more fancy and tasty! Thanks for the recipe, @Kasie :blush:

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You’re welcome! This sounded like it would be good, with the spices and dates and all. Glad you like it!

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