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sweet potato casserole

Healthier Sweet Potato Casserole

4.84 from 12 votes
Dive into Healthier Sweet Potato Casserole for a lightened version of the Thanksgiving classic. Made with oats, pecans, and maple syrup, it’s complete with a crispy crumble topping and flavors that are to die for!
Prep Time 10 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 30 minutes
Servings: 8 -10 servings
Course: dinner, gluten-free, thanksgiving, vegetarian
Cuisine: American
Calories: 372

Ingredients
  

Sweet potato base:
  • 3 lbs sweet potatoes about 4 cups mashed.
  • 1 egg
  • 1/4 cup maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp salt
Crumble topping
  • 3/4 cup rolled oats
  • 3/4 cup pecans chopped very small
  • 1/2 cup oat flour
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 3 tbsp butter melted (feel free to use coconut oil or vegan butter if dairy free)
  • 1/4 cup maple syrup

Method
 

  1. Bake sweet potatoes at 425 with holes poked in them for 30 minutes, flip, then bakefor another 15-30 depending on size. They should be completely soft to the touch.
  2. Cut open and let cool completely.
  3. Begin working on the topping while sweet potatoes cool.
  4. In a bowl, mix together oats, pecans, oat flour, cinnamon, and salt.
  5. Mix in melted butter and maple syrup until completely combined.
  6. Once potatoes are cooled, peel skin off, discard, and place flesh food processor.
  7. Add egg, maple syrup, vanilla, cinnamon, and salt and blend until smooth, scraping down sides as needed.
  8. Pour sweet potato mixture into a 3 qt baking dish.
  9. Sprinkle crumble picture over top of the sweet potatoes until almost all the way covered in a flat layer.
  10. Bake at 350 for 45-50 or until golden brown on top.

Nutrition

Calories: 372kcalCarbohydrates: 60gProtein: 6gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.2gCholesterol: 32mgSodium: 357mgPotassium: 724mgFiber: 8gSugar: 20gVitamin A: 24299IUVitamin C: 4mgCalcium: 97mgIron: 2mg

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