I love this twist of sweet potatoes mixed with almond milk, maple syrup and coconut oil for a delightful casserole. Topped with gluten-free oats and chopped pecans, it offers a satisfying crunch. One of my favorite Healthy Vegan Thanksgiving Recipes, its hint of vanilla and cinnamon creates a balanced flavor profile perfect for the season.
I recently tried my hand at a healthy sweet potato casserole which truly blew my mind. I chopped up 4 large sweet potatoes, tossed them with unsweetened almond milk, pure maple syrup and a bit of melted coconut oil along with a dash of vanilla extract and cinnamon.
The aroma that filled my kitchen while it baked was just unreal. What makes this dish extra cool is its crunchy topping – gluten-free rolled oats, chopped pecans, a sprinkle of coconut sugar and a little bit more melted coconut oil all mixed with a pinch of cinnamon.
I love recipes like this because they are light on sugar, fully vegan and totally gluten-free. I think its fresh take on a classic holiday favorite might even steal the show at your Thanksgiving or Christmas dinner.
It’s one of those recipes that makes you rethink what healthy comfort food can really be.
Why I Like this Recipe
I really like that this recipe is totally healthy and fits my vegan and gluten free lifestyle. I’ve always been on the lookout for dishes that don’t compromise on taste and this one really delivers on that chance.
I also love the way the sweet potatoes mix with the crunchy oatmeal pecan topping. It gives me this awesome contrast of textures that feels both comforting and a little bit exciting at the same time.
Another reason I enjoy this recipe is that it’s not too complicated to put together. I can whip it up even when I’m in a rush or when I just want to impress my friends without spending all day in the kitchen.
Ingredients
- Sweet potatoes: Theyre loaded with fiber and vitamin A, adding natural sweetness and a hearty texture.
- Almond milk: Low calorie, dairy free liquid that helps blend flavors and lighten dish.
- Maple syrup: Naturally sweet and sugary, gives rich caramel taste free of chemicals.
- Coconut oil: Healthy fats boost flavor and bind ingredients while adding a tropical note.
- Rolled oats: A great source of whole grains and fiber, adds crunch and aids digestion.
- Pecans: Packed with healthy fats and protein, offers crunch and a nutty taste.
- Cinnamon: Adds warmth and spice, balancing the sweetness with a subtle kick.
- Coconut sugar: Gives light sweetness with a lower glycemic index, enhancing flavor
Ingredient Quantities
- 4 large sweet potatoes (about 3 lbs), peeled and cut into cubes
- 1/2 cup unsweetened almond milk
- 1/3 cup pure maple syrup
- 1/4 cup melted coconut oil
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- A pinch of salt
- 1 cup gluten-free rolled oats
- 3/4 cup chopped pecans
- 1/4 cup coconut sugar
- 2 tbsp melted coconut oil (for the topping)
- 1/2 tsp cinnamon (for the topping)
How to Make this
1. Preheat your oven to 375°F and grease a casserole dish lightly.
2. Peel and cube your sweet potatoes, then boil them in a large pot of water until they’re tender, about 15-20 minutes.
3. While the potatoes are cooking, mix the unsweetened almond milk, pure maple syrup, melted coconut oil, vanilla extract, 1/2 tsp cinnamon, and a pinch of salt in a big bowl.
4. Drain the sweet potatoes and mash them just a bit leaving some texture, then stir in your almond milk mixture until everything is well combined.
5. Transfer the sweet potato blend into your prepared casserole dish, spreading it out evenly.
6. In another bowl, combine the gluten-free rolled oats, chopped pecans, coconut sugar, 2 tbsp melted coconut oil, and 1/2 tsp cinnamon to make your crunchy topping.
7. Sprinkle the topping evenly over the sweet potato mix, pressing it down just a little so it stays on during baking.
8. Bake the casserole in your preheated oven for about 25-30 minutes until the topping is golden and crispy.
9. Let the dish cool for a few minutes before serving and enjoy your healthy vegan and gluten-free side.Equipment Needed
1. An oven and a timer to bake the dish
2. A casserole dish to hold the sweet potato mix
3. A large pot to boil the sweet potatoes
4. A cutting board and a sharp knife to peel and cube the sweet potatoes
5. At least two mixing bowls; one for the sweet potato blend and one for the crunchy topping
6. A colander to drain the boiled sweet potatoes
7. Measuring cups and spoons for the almond milk, maple syrup, coconut oil, vanilla, and spices
8. A spatula or large spoon for stirring the ingredients together
9. An oven mitt to safely remove the hot casserole dish from the ovenFAQ
Healthy Sweet Potato Casserole With A Crunchy Oatmeal Pecan Topping Recipe Substitutions and Variations
- Instead of unsweetened almond milk, you can use unsweetened soy milk or even coconut milk if you don’t mind a slight coconut flavor.
- If you dont have pure maple syrup, try using honey or agave nectar. Just keep in mind that honey isnt vegan.
- Instead of melted coconut oil, you could use extra virgin olive oil or melted butter for a different twist.
- If pecans are hard to come by, walnuts work pretty well as a substitute and they give a nice crunch.
- Rather than coconut sugar, you can swap in brown sugar for a similar sweetness and texture.
Pro Tips
1. When boiling the sweet potatoes, toss in a bit more salt in the water to intensify the flavor, but don’t overdo it cause it might get too salty.
2. For a richer taste in the topping, consider lightly toasting the pecans and oats in a pan before mixing them together with the other ingredients.
3. When mashing the sweet potatoes, leave some chunks for texture, cause over-mashing can make it too mushy and lose the hearty feel.
4. Let the dish sit for a few minutes after baking so the flavors can settle and it won’t be too hot to enjoy right away.Healthy Sweet Potato Casserole With A Crunchy Oatmeal Pecan Topping Recipe
My favorite Healthy Sweet Potato Casserole With A Crunchy Oatmeal Pecan Topping Recipe
Equipment Needed:
1. An oven and a timer to bake the dish
2. A casserole dish to hold the sweet potato mix
3. A large pot to boil the sweet potatoes
4. A cutting board and a sharp knife to peel and cube the sweet potatoes
5. At least two mixing bowls; one for the sweet potato blend and one for the crunchy topping
6. A colander to drain the boiled sweet potatoes
7. Measuring cups and spoons for the almond milk, maple syrup, coconut oil, vanilla, and spices
8. A spatula or large spoon for stirring the ingredients together
9. An oven mitt to safely remove the hot casserole dish from the ovenIngredients:
- 4 large sweet potatoes (about 3 lbs), peeled and cut into cubes
- 1/2 cup unsweetened almond milk
- 1/3 cup pure maple syrup
- 1/4 cup melted coconut oil
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- A pinch of salt
- 1 cup gluten-free rolled oats
- 3/4 cup chopped pecans
- 1/4 cup coconut sugar
- 2 tbsp melted coconut oil (for the topping)
- 1/2 tsp cinnamon (for the topping)
Instructions:
1. Preheat your oven to 375°F and grease a casserole dish lightly.
2. Peel and cube your sweet potatoes, then boil them in a large pot of water until they’re tender, about 15-20 minutes.
3. While the potatoes are cooking, mix the unsweetened almond milk, pure maple syrup, melted coconut oil, vanilla extract, 1/2 tsp cinnamon, and a pinch of salt in a big bowl.
4. Drain the sweet potatoes and mash them just a bit leaving some texture, then stir in your almond milk mixture until everything is well combined.
5. Transfer the sweet potato blend into your prepared casserole dish, spreading it out evenly.
6. In another bowl, combine the gluten-free rolled oats, chopped pecans, coconut sugar, 2 tbsp melted coconut oil, and 1/2 tsp cinnamon to make your crunchy topping.
7. Sprinkle the topping evenly over the sweet potato mix, pressing it down just a little so it stays on during baking.
8. Bake the casserole in your preheated oven for about 25-30 minutes until the topping is golden and crispy.
9. Let the dish cool for a few minutes before serving and enjoy your healthy vegan and gluten-free side.
