sweet potato casserole

Thanksgiving… a time for stuffing our faces, right? Yep! I have no arguements against stuffing our faces, but maybe we can switch up our recipes to be better for our bodies. There is a reason we all feel sleepy after this meal, and it’s not just the triptophane. Can you say “major sugar crash”? Even if you avoid the desserts, dishes on the table may be hiding enough sugar to put you in a food coma.

First switch I would like to make is… the Sweet Potato Casserole. While there are plenty of sweet potato casserole recipes floating around online… even the ones claiming to be “healthy” have TONS of added sugar, unnecessary flour, “low-fat” milks, and even marshmallows? Not sure when those things became health foods! So let’s make this casserole the paleo way…

I chose to add minimal sugar, and if you like that brown sugar taste you have two options. Coconut palm sugar or maple syrup. Both have that warm, brown taste that go great with sweet potatoes. It’s still best to limit your amounts of natural sugars too, so my recipe has 3 only tablespoons total for the entire batch! If you are still concerned, please feel free to remove the sugar all together and make this as a more savory dish. It will still be delicious!

Makes a TON, so if you aren’t serving a lot of people, maybe cut it down. Or you could make a ton and save it in the freezer.

3 large sweet potatoes (about 8 cups cubed)
1/2 cup coconut milk (use the thick layer that settles on top)
1 T butter
2 T coconut palm sugar or maple syrup
1 tsp. cinnamon
1/2 tsp. nutmeg
1 tsp salt

1 cup of either pecans or pecans and pumpkin seeds
1 T butter
1 T coconut palm sugar or maple syrup
1 tsp salt


Preheat oven to 350 degrees F.

Fill a large pot more than half way to the top with water (but not to the top). Heat the pot of water on the stove.

Peel and cube the sweet potatoes. Add the potatoes to the water, bring to a boil. Once boiling, turn heat down and let simmer for about 20 minutes or until potatoes are soft enough to mash.

Drain water out of the pot. With a potato-masher, smash the pototes until they are the consistency of mashed poatoes. Add the butter, coconut milk, sugar, cinnamon, netmeg, and salt. Mix well.

Add the potatoes to a baking-safe dish. I used a 12 x 12 glass dish.

Make the topping: Chop pecans and pumpkin seeds. Melt the butter and add in the nuts and seeds. Stir well. Add in sugar and salt, stir well. Add the topping to the sweet potatoes.

Cover with aluminum foil and bake for 30 minutes or until topping is lightly browned.

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  1. Hello! I have read that Sweet Potatoes are yellowish and Yams are orange, just wondering why so many people call Yams, Sweet Potatoes? They don’t have the same flavor, Yams are much sweeter, so it would make recipies come out quite different. I am making this recipe tonight with Sweet Potatoes, just hope it comes out tasting as good as it probably does with Yams.

    • Hi Karen! You are correct! A “Yam” would be a better option for this dish if you would like it to be sweeter. Unfortunately, most grocery stores never label these things correctly – our sweet potatoes are technically yams. I think this recipe can go either way! The best part is, you can always taste the potatoes before you put them in the oven to make sure it is sweet or savory enough for your liking, then add salt or “sugar” as needed. Hope this helps and hope it worked out for you :)

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