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Healthy Sweet Potato Casserole

Blossom Lady
Dec 02, 2021 05:46 AM
Healthy Sweet Potato Casserole

This healthy sweet potato casserole is gluten-free, nut-free and dairy-free, and so, so delicious! Perfect for Thanksgiving or Friendsgiving!

This healthy sweet potato casserole recipe is a slightly different take on a classic dish. The creamy mashed sweet potatoes are topped with a crunchy topping made of pumpkin seeds (pepitas), chia seeds, and rolled oats.

There’s a heated debate surrounding sweet potato casserole. Are you “team marshmallow” or do you want nothing to do with the soft pillows of sweetness?

I confess that I’m no stranger to pairing marshmallows and sweet potatoes. I love decadent sweet potato bread pudding that’s piled with marshmallows. Kids think these fun hand-held sweet potato casserole boats are the greatest thing since sliced bread, especially the marshmallows on top.

However, I wanted to create a nut-free recipe that my kids and everyone in my family could enjoy, not to mention all the other people out there with nut allergies. This recipe is also gluten-free and dairy-free (as an option). It’s not your normal sweet potato casserole.


Sweet Potatoes

  • 3 cups mashed cooked sweet potatoes (3-4 large potatoes)
  • 2 large eggs
  • 1/2 cup milk (unsweetened almond milk or unsweetened coconut milk can be substituted)
  • 1/3 cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cinnamon


  • 3/4 cup rolled oats
  • 1/4 cup shelled pumpkin seeds (pepitas)
  • 3 tablespoons melted coconut oil
  • 2 tablespoons chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
Prep Time:
15 minutes
Cook Time:
50 minutes
Total Time:
65 minutes
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