Paleo (Vegan) Sweet Potato Casserole

Paleo sweet potato casserole is the ultimate holiday side dish! This dairy free, gluten free sweet potato casserole with pecan topping can also be made vegan with just a few adjustments!

Naturally sweetened, the creamy, rich sweet potato layer is topped with a crunchy pecan topping that is irresistible! Everyone at the table will be raving about how good this vegan sweet potato casserole is!

Why you will love this recipe

Healthier version of a classic dish – This paleo sweet potato casserole is less sweet than the traditional recipe, but equally as delicious! Sweetened with maple syrup instead of sugar, the sweet potato layer is just sweet enough, but you could easily add 2-3 more tablespoons if you really want a sweet treat!

Easy to make – the hardest part of making this vegan sweet potato casserole recipe is cooking the sweet potatoes and waiting for this to cook in the oven (it smells so good).

Great to make in advance – if you have a lot to make for the holiday meal, you can easily prep this paleo sweet potato casserole in advance!

Customizable – make this vegan friendly by swapping out the egg white for 2-3 tablespoons of your favorite nut butter (almond butter, cashew butter, tahini, sunbutter). An added bonus is that if you are not adding the eggs, you don’t have to cook this for as long either!

Ingredients

Sweet potato layer

• Sweet Potatoes – you can roast these, cook them in the instant pot, microwave or on the stove.
• Egg whites – I like the volume that the egg whites provide the sweet potato casserole but don’t love egg yolks competing with the sweet potatoes so I leave them out! For vegan recipes, substitute with nut butter of choice.
• Maple syrup – this will add just a touch of sweetness to the dish and compliments the sweet potatoes well. You could also use date syrup to make it Whole30 friendly!
• Cinnamon – this is a KEY ingredient and should not be left out of any sweet potato casserole recipe. Did you know that cinnamon can increase the perceived sweetness of the dish – meaning you need less sugar!
• Pinch of salt – I can always tell when I leave out the salt. It elevates the sweetness without making it salty. You only need a pinch!

Pecan topping

• Chopped pecans – I love the combo of pecans with sweet potatoes. You could also use chopped walnuts or almonds or for a nut free version, you could chop up roasted shelled sunflower seeds (this was how I wrote this recipe originally and it’s wonderful).
• Avocado oil – I like a neutral oil here, but you could also use coconut oil or even melted ghee or dairy free butter substitute.
• Coconut sugar – this tastes just like brown sugar but is made from coconuts! It’s pretty easy to find in most grocery stores now. If you cannot find coconut sugar, you could use maple syrup or light brown sugar. To make this Whole30 friendly, omit the coconut sugar and instead chop 4-5 dates into small pieces.
• Cinnamon – Trust me don’t skip the cinnamon here either!
• Almond flour – this helps add texture to the sweet potato casserole topping. You could also use 1-2 tbsp. of your favorite gluten free flour instead. If you are looking for a nut free, grain free topping, you could put about 3 tbsp. of roasted sunflower seeds in the food processor and process 1 minute or so until they resemble flour.

How to make paleo sweet potato casserole

Check out the step by step instruction on how to make sweet potato casserole with pecan topping in this story!

• Cook the sweet potatoes. First step is to cook the sweet potatoes. There are many methods to do this, my favorite lately has been to use the Instant Pot or roast the sweet potatoes in the oven. See tips below on different methods you could use.

• Mash the sweet potatoes: Once sweet potatoes are cooked and peeled, mash them with a potato masher, a fork, or break up with a hand mixer or stand mixer (you could also put them in the food processor).

• Add the sweet potatoes to the casserole dish: Spray the casserole dish with olive oil or avocado oil before adding the sweet potatoes so nothing sticks. Once sprayed, add the mashed sweet potato mixture to a 2 quart casserole dish and be sure to even it out with the back of a spoon.
  • Note: If you are making this dish ahead of time, place the casserole in the fridge covered at this point without the topping.

• Make the Pecan Topping: Chop the pecans, add them to a bowl with the rest of the topping ingredients and stir well. Sprinkle the topping over the sweet potato mixture.

• Bake in the oven: Bake the paleo sweet potato casserole in a preheated 375F oven for 30 minutes covered so the pecan topping doesn’t burn. After the first 10 minutes of baking, you can remove the cover.

How to make vegan sweet potato casserole

• Cook and mash sweet potatoes.
• In a bowl combine mashed sweet potatoes, 2-3 tbsp. favorite nut or seed butter (tahini, almond butter, cashew butter or sunbutter), maple syrup, cinnamon and pinch of salt. Whip with hand mixer or stand mixer if possible.
• Add sweet potato mixture to casserole dish. 
• Make the pecan topping, sprinkle the pecan topping over the sweet potato casserole.
• Cook in 375F oven for 20 minutes. 

How to make whole30 sweet potato casserole

• Cook and mash the potatoes.
• Soak 3-5 dates (pit removed) in hot water at least 15 minutes. Drain the hot water and blend up the dates in a high speed blender or food processor. Use this date mixture in place of the maple syrup.
• Add dates, egg whites, cinnamon and salt to the mashed sweet potatoes and mix well.
• Put sweet potato mixture in a casserole dish.
• For the topping finely chop 5 dates (pitted) and mix with chopped pecans, avocado oil and cinnamon until combined.
• Distribute topping over sweet potato mixture. Bake in 350F oven for 40 minutes, covering the dish for the first 30 minutes.

Time saving tips

• To save time, you can cook your sweet potatoes days or even months ahead, peel off the skin and mash them. Store the mashed sweet potatoes in the freezer (for months ahead) or in the fridge for up to 2 days ahead. When you are ready to use, pull the mashed sweet potatoes from the freezer 1 day in advance or microwave them until defrosted.
• You can also buy mashed sweet potato blocks in the frozen section at Trader Joe’s. Simply pull the sweet potato blocks from the freezer the day before or microwave these blocks until defrosted and easily mashable.

Make ahead instructions

• Sweet potato casserole is a great dish to make the night before if you are preparing for a holiday meal. You will want to make the sweet potato layer and the pecan topping but do not combine them until right before serving if possible (the pecans can get soggy). Store the sweet potato mixture in the fridge and the pecan topping in an air tight container on the counter or in the fridge.
• If you have time, bake the sweet potato layer at 375F for 20 minutes. Allow it to cool, cover it and store in the fridge. The day you are serving this, add the pecan topping and bake 375F for 25 minutes.
• If you don’t have time to bake this the night before, add the sweet potato mixture to the casserole dish, cover and store in the fridge. The day you are serving this, add the pecan topping and bake 375F for 40 minutes, covering the dish with foil for the first 20 minutes of baking.
• Note: You could also freeze the sweet potato layer ahead of time, but the end result will not be as good, as the sweet potatoes will release extra water when defrosting which can change the texture of the dish.

FAQs

How to cook sweet potatoes

• Instant Pot: Place trivet in the instant pot, add 1 cup of water. Stack the sweet potatoes on top of the trivet and cook on high pressure for 15 minutes. Allow pressure to naturally release. After cooking, the skin will easily peel off the potatoes.
• Oven: Preheat the oven to 450F. Prick the skin 1-2 times with a fork and bake on a baking sheet for at least an hour. Allow to cool and peel the skin from the potatoes.
• Stove: Peel the potatoes and chop the potatoes into equal size cubes (about 1 inch). Cover the potatoes with water and bring to a boil. Cook for 15-20 minutes until potatoes are fork tender (you can easily insert a fork and they pretty much fall apart). Drain off all water from cooking before mashing.
• Microwave: Prick sweet potatoes 2-3 times with a fork. Place in microwave and microwave 10-15 minutes, depending on strength of your microwave. Allow to cool before peeling away the skin.

Can you double this recipe?

Yes, if you are having an extremely large gathering or really love leftover sweet potato casserole with pecan topping, you can double the recipe. You will want to use a 9X13 casserole dish. Double the ingredients, the instructions remain the same.

Can you use marshmallows for the topping?

Yes of course! You can make you own homemade marshmallows or buy store bought! You can mix in the marshmallows with the pecan topping or omit the pecan topping all together.

How to make nut free sweet potato casserole

You can use roasted sunflower seeds in place of the pecan pieces and replace the almond flour with all purpose gluten free flour or grind up roasted sunflower seeds in the food processor until they resemble flour and use the sunflower seed flour in place of the almond flour.

Can you use canned sweet potato puree

Yes! You will need the equivalent of about 5 cups of mashed sweet potatoes (about 30 ounces or so).

Storing leftover vegan sweet potato casserole

Fridge: Store leftovers in the fridge for up to 5 days in a well-sealed container. Reheat in the microwave or in the oven (350F for 10-12 minutes) to re-crisp the topping.

Freezer: You can freeze leftovers in a freezer safe container for up to 1 month. Note that the topping will not be as crunchy after defrosting. You will want to reheat in the oven to try to get the topping more crunchy or even add new nuts for crunch. Reheat in the microwave or in the oven (350F for 12-15 minutes) to re-crisp the topping.

Check out these other healthy holiday inspired recipes

• Orange Ginger Cranberry Sauce
• Low Carb Stuffed Acorn Squash
• Cauliflower Stuffing
• Roasted Vegetable Bisque
• Wild Rice Stuffing
• Rosemary Garlic Potatoes

What you need to make sweet potato casserole

• Casserole dish – you want a 2 quart casserole dish.  Check the bottom of your dishes to see the size. An 8X8 casserole dish is also 2 quart.
• Potato masher (optional)
• Hand mixer or stand mixer (optional)

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Simple Healthy Sweet Potato Casserole

Sweet potato casserole with pecan topping is so easy to make and is perfect for your holiday meals! This dairy free gluten free sweet potato casserole is sweetened with maple syrup and is paleo and can be made vegan or Whole30 friendly! This healthy recipe can be made ahead if needed, you won't believe how simple this is to make!

5 from 2 votes

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Course: Side Dish

Cuisine: American

Keyword: healthy sweet potato casserole, paleo sweet potato casserole, vegan sweet potato casserole

Prep Time: 2 minutes mins

Cook Time: 40 minutes mins

20 minutes mins

Total Time: 1 hour hr 2 minutes mins

Servings: 8 servings

Author: Samantha Rowland

Guided Recipe Video

Ingredients

• 3 pounds sweet potato
• 3 tbsp maple syrup
• 3 egg whites - or 3 tbsp. nut/seed butter for vegan
• 2 tsp ground cinnamon
• 1/2 tsp sea salt

Topping

• 1/4 cup chopped pecans - roasted sunflower seeds for nut free
• 3 tbsp coconut sugar
• 1 tbsp almond flour - see below for substitutions
• 1 tbsp avocado oil - or coconut oil or melted ghee
• 2 tsp ground cinnamon

Instructions

• Preheat the oven to 375F
• Cook 3 pounds sweet potatoes in oven, instant pot, on the stove or in the microwave (see below for instruction).
• While the sweet potatoes are cooking, make the topping by combining the chopped pecans, coconut sugar, almond flour, avocado oil and ground cinnamon. Stir well and set aside.
• Peel the skin from the cooked sweet potatoes and mash until smooth.
• Add the egg whites, ground cinnamon, maple syrup and pinch of salt to the mashed sweet potatoes and mix with a hand mixer or stand mixer (optional). If no mixer, whip egg whites first to incorporate more air (you can also use a large food processor).
• Spray a casserole dish with non-stick and add the sweet potato mixture and smooth it down with a spatula or back of a spoon.
• Sprinkle the pecan topping over sweet potato layer and bake in 375F oven for 40 minutes, covering with foil for the first 20 minutes to protect the pecans from burning.

Notes

How to cook sweet potatoes: 

• Instant Pot: Place trivet in the instant pot, add 1 cup of water. Stack the sweet potatoes on top of the trivet and cook on high pressure for 15 minutes. Allow pressure to naturally release. After cooking, the skin will easily peel off the potatoes.
• Oven: Preheat the oven to 450F. Prick the skin 1-2 times with a fork and bake on a baking sheet for at least an hour. Allow to cool and peel the skin from the potatoes.
• Stove: Peel the potatoes and chop the potatoes into equal size cubes (about 1 inch). Cover the potatoes with water and bring to a boil. Cook for 15-20 minutes until potatoes are fork tender (you can easily insert a fork and they pretty much fall apart). Drain off all water from cooking before mashing.
• Microwave: Prick sweet potatoes 2-3 times with a fork. Place in microwave and microwave 10-15 minutes, depending on strength of your microwave. Allow to cool before peeling away the skin.

How to make Vegan Sweet Potato Casserole:

• Cook and mash sweet potatoes.
• In a bowl combine mash sweet potatoes, 2-3 tbsp. favorite nut or seed butter (tahini, almond butter, cashew butter or sunflower seed butter), maple syrup, cinnamon and pinch of salt. Whip with hand mixer or stand mixer if possible (or use your food processor).
• Add sweet potato mixture to casserole dish. 
• Make the pecan topping, sprinkle over sweet potato mixture.
• Cook in 375F oven for 20 minutes. 

How to make Whole30 Sweet Potato Casserole:

• Cook and mash the potatoes.
• Soak 3-5 dates (pit removed) in hot water at least 15 minutes. Drain the hot water and blend up the dates in a high speed blender or food processor. Use this date mixture in place of the maple syrup.
• Add dates, egg whites, cinnamon and salt to the mashed sweet potatoes and mix well.
• Put sweet potato mixture in a casserole dish.
• For the topping finely chop 5 dates (pitted) and mix with chopped pecans, avocado oil and cinnamon until combined.
• Distribute topping over sweet potato mixture. Bake in 350F oven for 40 minutes, covering the dish for the first 30 minutes.

Make ahead instructions:

• This is a great dish to make the night before if you are preparing for a holiday meal. You will want to make the sweet potato layer and the pecan topping but do not combine them until right before serving if possible (the pecans can get soggy). Store the sweet potato mixture in the fridge and the pecan topping in an air tight container on the counter or in the fridge.
  • If you have time, bake the sweet potato layer at 350F for 20 minutes. Allow it to cool, cover it and store in the fridge. The day you are serving this, add the pecan topping and bake 375F for 25 minutes.
  • If you don’t have time to bake this the night before, add the sweet potato mixture to the casserole dish, cover and store in the fridge. The day you are serving this, add the pecan topping and bake 375F for 40 minutes, covering the dish with foil for the first 20 minutes of baking.

Nut Free Sweet Potato Casserole:

If you want a nut free sweet potato casserole you can use marshmallows in place of the pecan topping or use roasted sunflower seeds in place of the pecans and use your favorite gluten free flour in place of the almond flour. You can also make your own sunflower seed flour by grinding roasted sunflower seeds in a food processor about 1 minute until they resemble flour. 

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

235

Fat

 

5

g

Carbohydrates

 

45

g

Fiber

 

6

g

Sugar

 

15

g

Protein

 

4

g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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