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    Home » Paleo

    Paleo Sweet Potato Casserole With Low-Carb Option

    Published: Nov 7, 2020 Updated: Nov 19, 2020 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe
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    This Paleo Sweet Potato Casserole has a super creamy and flavorful filling with a sweet, crunchy topping. It's sweetened with either a keto or paleo-friendly sweetener and is Dairy-Free, Grain-Free, Gluten-Free, Low(er)-Carb, and totally delicious!

    scooping out healthy sweet potato casserole onto a white plate.
    scooping out the casserole onto a white plate.

    Even though we follow more of a low-carb, keto lifestyle, we still indulge in healthy carbs every once in a while. Especially if you follow a cyclical keto diet, this recipe can easily be incorporated into a keto diet.

    It's also perfect if you follow a Paleo diet, are dairy-free, or are just looking for a healthier, lighter version of the original.

    It's surprisingly easy to make, has a super creamy filling, a sweet-crunchy topping, and no one will ever guess it's healthy!

    This paleo sweet potato casserole is definitely only the sweeter, dessert side of things. So feel free to reduce the sweetener if you prefer more of natural sweetness.

    Or if candied sweet potatoes with a marshmallow topping are more your thing, my blogger friend Megan over at Allergy Free Alaska recently posted an amazing-looking Paleo Marshmallow Recipe that's corn-free and made with coconut sugar!

    Simply replace the pecan-streusel topping with her homemade marshmallows and bake as directed.

    And if you're looking more low-carb recipes, I think you'll love this green bean casserole with bacon, pecan pie, apple pie, and almond flour drop biscuit recipe!

    Or if you're looking for more sweet potato recipes, this purple sweet potato recipe looks delicious too!

    Jump to:
    • Sweetener
    • Easy filling instructions
    • The pecan-streusel topping
    • Storage
    • Top tips and substitutions
    • 📖 Recipe
    • 💬 Comments

    Sweetener

    For a low-carb sweetener in the filling, I prefer to use a monk fruit/allulose blend because it dissolves really well and leaves zero aftertaste! However, any sweetener will work.

    💭Tip: If using an erythritol blend, it doesn't dissolve as well as other sweeteners so you should use the powdered variety.

    For the low-carb sweetener in the topping, you need to use an erythritol-based sweetener for the topping to crisp up! I like to use the Swerve or Lakanto brown varieties

    If you use a white variety of sugar, though, I found that you can just add 1 tsp. of molasses to give it a caramel-like, deep, rich flavor.

    If you’re worried about adding molasses to a Keto, low-carb recipe, keep in mind that molasses is considered a low glycemic sugar. One teaspoon only adds 5 carbs to the entire batch! It’s also rich in vitamins and minerals such as iron, chromium, magnesium, calcium, vitamin b6, and more!

    For Paleo, use coconut palm sugar for the sweetener in both the filling and topping.

    Easy filling instructions

    scooping out the flesh of a baked sweet potato.
    scooping out the flesh of a baked sweet potato.

    Step #1: Bake the sweet potatoes and scoop out the flesh.

    Start by placing 4 or 5 medium/large sweet potatoes on a lined baking sheet and pierce each sweet potato with a knife. Bake at 375 degrees for about 1 hour, or until a knife is easily inserted.

    Then, use a spoon to scoop out the flesh.

    This is my favorite way to cook sweet potatoes because I find it super easy and this method brings out their sweet, caramel flavor. However, any method of cooking them will work. You can even use canned if you're in a pinch!

    sweet potato filling in food processor.
    sweet potato filling in the bowl of a food processor.

    Step #2: Process the filling until smooth.

    Place the cooked sweet potatoes, butter (can use non-dairy or coconut oil), coconut milk (or non-dairy milk of choice), sweetener, vanilla, sea salt, orange zest, and eggs in the bowl of a food processor.

    💭Tip: While the orange zest is optional, it adds a lot of brightness to the dish so I highly recommend it!

    For the butter, I prefer to use grass-fed butter because it tastes so much better than regular butter. It’s also way healthier!

    It has vitamin K-2 (which is good for your arteries!), good fats, and anti-inflammatory properties. If you are dairy-free, you can use non-dairy butter or coconut oil.

    Process until smooth. Then, pour into a medium-sized, shallow baking dish.

    The pecan-streusel topping

    pecan-streusel topping in food processor.
    pecan-streusel topping in the food processor.

    Step #1: Process the topping ingredients.

    Rinse the bowl of your food processor and add chopped pecans, blanched almond flour, cinnamon, sweetener, vanilla, salt, and butter.

    unbaked sweet potato casserole
    unbaked casserole in the dish

    Step #2: Sprinkle the topping over the sweet potato filling.

    close up of sweet potato casserole in baking dish
    baked sweet potato casserole.

    Step #3: Bake at 350 degrees for 25 to 30 minutes, or until the top is golden brown.

    scooping out casserole onto a white plate.
    scooping casserole of the baking dish.

    Step #4: Allow to cool a bit before serving and enjoy!

    Storage

    • Leftovers: Store leftover paleo sweet potato casserole in the fridge for 3 to 4 days.
    • Make-Ahead: The sweet potatoes can be cooked and stored in the refrigerator, tightly covered for 1 to 2 days before making the casserole. Alternatively, you can prepare the sweet potato mixture and spread into the casserole dish. Then, wrap tightly and store in the refrigerator for 3 to 5 days. Prepare the streusel topping and store in a zip top baggie in the refrigerator separately.
    • Freeze: Completely prepare the casserole but don't bake it. Then, cover with a double layer of aluminum foil and freeze up to 3 months. Thaw in the refrigerator before baking.

    Top tips and substitutions

    • While the orange zest is optional, it adds a lot of brightness to the dish so I highly recommend it!
    • For the low-carb sweetener in the filling, I prefer to use a monk fruit/allulose blend because it dissolves really well and leaves zero aftertaste! However, any sweetener will work. If using an erythritol blend, it doesn't dissolve as well as other sweeteners so you should use the powdered variety. For Paleo, use coconut palm sugar.
    • For the low-carb sweetener in the topping, you need to use an erythritol-based sweetener for the top to crisp up! I like to use the Swerve or Lakanto brown varieties or coconut palm sugar for Paleo. If you use a white variety of sugar, though, I found that you can just add 1 tsp. of molasses to give it a caramel-like, deep, rich flavor.
    • For the coconut milk, I recommend full-fat canned coconut milk to make it extra rich and creamy. I prefer Sprouts, Native Forest, or Thai Kitchen brands because other brands may leave an aftertaste. For this recipe, I recommend storing the coconut cream at room temperature. Otherwise, it will separate and be hard to stir.
    • If you aren't dairy-free, feel free to replace the coconut milk with any milk of choice or heavy cream to make it extra creamy!

    If you’ve tried this Low-Carb Paleo Sweet Potato Casserole or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    📖 Recipe

    overhead shot of spoon scooping out paleo sweet potato casserole

    Paleo Sweet Potato Casserole With Low-Carb Option

    This Paleo Sweet Potato Casserole has a super creamy and flavorful filling with a sweet, crunchy topping. It's sweetened with either a keto or paleo-friendly sweetener and is Dairy-Free, Grain-Free, Low-Carb, Gluten-Free, and totally delicious!
    5 from 6 votes
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    Cuisine: American
    Prep Time: 20 minutes
    Cook Time: 1 hour 30 minutes
    Total Time: 1 hour 50 minutes
    Servings: 10
    CALORIES :370kcal
    CARBS :37g
    FIBER :4g
    Author: Cassidy Stauffer

    Ingredients

    • 3 Cups Mashed Sweet Potatoes - About 4 or 5 medium/large sweet potatoes
    • ⅓ Cup Full-Fat Canned Coconut Milk - well shaken
    • ⅓ Cup Butter (can use non-dairy) - or coconut oil, melted
    • ¾ Cup Coconut Palm Sugar - or keto sweetener of choice (or preferred granulated sugar)
    • 1 tsp. Pure Vanilla
    • ¼ tsp. Sea Salt
    • 1 ½ tsp. Ground Cinnamon
    • 1 Tbsp. Orange Zest - optional
    • 2 Large Eggs

    Streusel Topping:

    • 1 ½ Cups Whole Raw Pecans
    • ½ Cup Blanched Almond Flour
    • 1 tsp. Ground Cinnamon
    • ⅓ - ⅔ Cup Coconut Palm Sugar - to taste, or keto brown sweetener + 1 tsp. molasses (for most keto palate ⅓ will be enough. Use ⅔ if you prefer sweeter foods)
    • ½ tsp. Pure Vanilla
    • ½ tsp. Sea Salt
    • ¼ Cup Butter (can use non-dairy) - or coconut oil, softened
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    Instructions

    • Preheat oven to 375 degrees and grease a medium-sized, shallow baking dish with oil of choice.
    • Wash and pierce each potato several times with a sharp knife about 1 inch deep.
    • Place on a lined baking sheet and bake for 1 hour or until you can easily insert a knife into the center of the sweet potato. Allow to cool enough to handle.
    • Reduce the oven temperature to 350 degrees. Then, scoop out the flesh of sweet potatoes and place them into the bowl of a food processor. If you don't have a food processor, you can beat with an electric mixer.
    • Add all of the remaining ingredients and process until smooth.
    • Transfer to prepared baking dish and evenly sprinkle on the pecan streusel topping (directions below).
    • Bake for 25-30 minutes or until the top is golden brown.

    For the Pecan Streusel Topping:

    • Add the almond flour and pecans to the bowl of a food processor fitted with the "S" blade. Process until the mixture resembles sand.
    • Add the remaining ingredients and process until well combined.

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • Leftovers can be stored in the fridge for 3 to 4 days.
    • While the orange zest is optional, it adds a lot of brightness to the dish so I highly recommend it!
    • For the low-carb sweetener in the filling, I prefer to use a monk fruit/allulose blend because it dissolves really well and leaves zero aftertaste! However, any sweetener will work. If using an erythritol blend, it doesn't dissolve as well as other sweeteners so I recommend the powdered variety. For Paleo, use coconut palm sugar.
    • For the low-carb sweetener in the topping, you need to use an erythritol-based sweetener for the top to crisp up! I like to use the Swerve or Lakanto brown varieties or coconut palm sugar for Paleo. If you use a white variety of sugar, though, I found that you can just add 1 tsp. of molasses to give it a caramel-like, deep, rich flavor.
    • If you’re worried about the added carbs in molasses, keep in mind that molasses is considered a low glycemic sugar. One teaspoon only adds 5 carbs to the entire batch! It’s also rich in vitamins and minerals such as iron, chromium, magnesium, calcium, vitamin b6 and more!
    • For the coconut milk, I recommend full-fat canned coconut milk to make it extra rich and creamy. I prefer Sprouts, Native Forest, or Thai Kitchen brands because other brands may leave an aftertaste. For this recipe, I recommend storing the coconut cream at room temperature. Otherwise, it will separate and be hard to stir.
    • If you aren't dairy-free, feel free to replace the coconut milk with any milk of choice or heavy cream to make it extra creamy!
    • For the low-carb version the nutritional info is as follows: Calories: 398 Protein: 9 Carbs: 43 Fiber: 32

    Nutrition

    Serving: 110th of recipe | Calories: 370kcal | Carbohydrates: 37g | Protein: 4g | Fat: 25g | Saturated Fat: 10g | Cholesterol: 66mg | Sodium: 330mg | Potassium: 230mg | Fiber: 4g | Sugar: 21g | Vitamin A: 6060IU | Vitamin C: 4mg | Calcium: 47mg | Iron: 1mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

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    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

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      Recipe Rating




    1. Tracey says

      April 25, 2021 at 2:35 am

      5 stars
      This WAS SO GOOD!!!!
      Could NOT tell the difference between regular and this!!! Thank you so much!! I have subscribed! Yum

      Reply
      • Cassidy Stauffer says

        April 25, 2021 at 12:45 pm

        Oh YAY!!! I'm so happy you liked it, thank you!!!

        XO,
        Cassidy

        Reply
    2. Julia @ Swirls and Spice says

      November 28, 2014 at 3:10 am

      Thanks for answering my question about the paleo marshmallows. This casserole looks mighty good!

      Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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