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Healthy Sweet Potato Casserole Recipe {Paleo} | A healthy Thanksgiving tradition that is easy to make, naturally sweetened, & Paleo | thenourishedfamily.com

Healthy Sweet Potato Casserole Recipe

This Sweet Potato Casserole has been a healthy Thanksgiving tradition in our house for almost a decade! Easy to make, no refined sugar, & Paleo. 

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 4 people
Calories 259 kcal
Author Rashele Birmingham

Ingredients

  • 2 1/2 lbs cooked sweet potatoes organe colored yam variety is best
  • 1/4 cup milk any kind
  • 1 lg eggs see note
  • 1 tsp vanilla extract
  • 1/4 cup maple syrup pure, organic
  • 1/4 cup coconut flour
  • 4 Tbsp butter (grass-fed) or substitute coconut oil
  • 1/3 cup pecans chopped
  • 1/2 tsp nutmeg for sprinkling on top

Instructions

Sweet Potatoes

  1. Bake method: Pierce through the sweet potato skin with a fork, place on cookie sheet and bake at 375 F. until soft. Let cool, remove skins. 

    Instant Pot method: peel and dice sweet potatoes. Place in pot or similar pressure cooker with recommended amount of liquid per the manufacturer (usually 1/2 cup). I use 3/4 cup water in mine. Cook under pressure for 20 minutes. 

    Slow cooker method: peel and dice sweet potatoes. Place in slow cooker with 1 cup water and cook on high x 4-5 hours or until soft. 

Casserole

  1. Preheat oven to 375 F. Grease a glass or stone pan (8x10 to 9x13 size works well).

  2. Place all ingredients except pecans & nutmeg in to bowl and whisk to combine. This is easiest to do with a high powered mixer like the KitchenAid

  3. Whip on high x 2 minutes. 

  4. Pour into prepared dish and spread evenly. Sprinkle with pecans & nutmeg.

  5. Bake covered x 15 minutes & uncovered an additional 15-20 minutes. 

Recipe Notes

Free range eggs: learn more about the health benefits of free range eggs from chicken eating primarily insects (instead of corn/soy) by reading the post for my Sausage Quiche with a Yam Crust.