Sweet Potato Casserole with Maple Pecan Topping

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Sweet Potato Casserole

Sweet potatoes are a delicious phase 2 carbohydrate – and their use goes far beyond a simple roasted sweet potato… Sure, roasted or fried sweet potatoes are delicious in savoury dishes – but what about sweet? The natural thick, sweet, and creamy texture of blended sweet potatoes is perfect for creating rich, sweet, and satisfying desserts.

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What’s a Holiday Dinner without a Sweet Potato Casserole?

When making my holiday menu, I can’t forget a Sweet Potato Casserole! This traditional Thanksgiving food is a favorite that you can still make without loading it down with sugar. When cooked, the sweet potatoes become so naturally sweet and delicious – no marshmallows or brown sugar topping needed.

I like to use Japanese Sweet Potatoes since they are sweeter than other varieties, but feel free to use your favorite type of sweet potato. What’s the difference? The Japanese Sweet Potatoes have purple skin and a light, almost white interior as well as a starchy, sweet flavor. Hannah yams (also white flesh), jewel or garnet yams also work well in this recipe. You might want to mix a couple of varieties if you want the sweet starchiness of the Japanese Sweet Potatoes but the orange color of the traditional varieties. Experiment with different variations to find a combination you love!

Wondering what to serve this tasty autumn dessert with? We recommend pairing it with a higher-fat and protein, lower carb main course. Try it with…

  • Our Holiday Roast
  • Fatty Grilled or Seared Steak
  • Slow Cooked Shredded Beef or Pork (Always Delicious pg. 148)

What is your favorite holiday dessert? Comment your ideas below or share a picture of your favorite recipe on our Facebook Group – we always love to see what you’ve been cooking!

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Sweet Potatoes
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sweet potato casserole

Sweet Potato Casserole with Maple Pecan Topping

Chef Dawn Ludwig
When making my holiday menu, I can’t forget the Sweet Potato Casserole! This traditional Thanksgiving food is a favorite that you can still make without loading it down with sugar. It’s still an absolutely delicious dish! No marshmallows needed.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 35 minutes
Course Dessert
Cuisine American

Ingredients
  

Filling

  • 2 yams or sweet potatoes, peeled
  • 3 cups water, or enough to cover for boiling
  • ⅛ tsp salt
  • 1-2 tbsp honey
  • 1 tsp orange or tangerine zest
  • 1 tsp vanilla extract
  • ½ tsp cinnamon

Topping

  • 1 cup whole pecans, left whole or broken into pieces by hand
  • 1-2 tbsp maple syrup

Instructions
 

Filling

  • Preheat oven to 375° F. Cut sweet potatoes into 1-inch squares. Place in a pot with water to cover. Add salt and bring to a boil. Reduce heat to medium low, and cook until tender, about 15 to 20 minutes.
  • Drain sweet potatoes, and discard cooking water. Mash the potatoes in a blender or food processor. Stir in orange zest, honey, cinnamon and vanilla. Pour mixture into casserole dish.

Topping

  • Prepare topping by mixing pecans and maple syrup together in a bowl. Spoon nuts on the casserole or arrange pecan halves on top of the casserole and bake at 375° F for 1 hour.

Notes

Nutrition (Based on 5 Servings)

Fat: 14g
Carbohydrates: 23g
Protein: 3g
Calories: 220
Keyword Dairy-Free, Grain-Free, Phase 2
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