This Paleo, Healthy 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-Carb, and totally delicious!
Paleo & Low-Carb Healthy Sweet Potato Casserole
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 or practice carb-ups - 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 sweet potato casserole is definitely only the sweeter, dessert side of things. So feel free to reduce the sweetener if you prefer more of a natural sweetness.
Or if candied sweet potatoes with a marshmallow topping is 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.
Healthy Sweet Potato Casserole Instructions
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!
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.
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.
For the sweetener, I prefer to use granulated Swerve or Lakanto Sweetener. They are both Keto-friendly and taste remarkably like regular sugar! However, any granulated sweetener will work.
If you’re Paleo, use coconut palm sugar.
Process until smooth. Then, pour into a medium-sized, shallow baking dish.
For the pecan-streusel topping:
Rinse the bowl of your food processor and add chopped pecans, blanched almond flour, cinnamon, sweetener, vanilla, salt, and butter.
For the sweetener, 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 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!
Sprinkle the topping over the sweet potato filling.
Bake at 350 degrees for 25 to 30 minutes, or until the top is golden brown.
Allow to cool a bit before serving and enjoy!
Expert Tips
- 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 sweetener, I prefer to use granulated Swerve or Lakanto Sweetener. They are both low-carb and taste remarkably like regular sugar! However, any granulated sweetener will work. If you’re Paleo, use coconut palm sugar.
- For the sweetener in the topping, 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!
Looking for more Paleo & Low-Carb Recipes?
Check out my Green Bean Casserole, Pecan Pie, and Almond Flour Pancakes!
If you’ve tried this Paleo, Healthy Sweet Potato Casserole or any other recipe on the blog please let me know in the comments below!
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Healthy Sweet Potato Casserole {Paleo, Vegan, And Low-Carb}
Ingredients
- 3 Cups Mashed Sweet Potatoes About 4 or 5 medium/large sweet potatoes
- 1/3 Cup Full-Fat Canned Coconut Milk well shaken
- 1/3 Cup Butter (can use non-dairy) or coconut oil, melted
- 3/4 Cup Swerve Sweetener or coconut palm sugar for Paleo (or preferred granulated sugar)
- 1 tsp. Pure Vanilla
- 1/4 tsp. Sea Salt
- 1 1/2 tsp. Ground Cinnamon
- 1 Tbsp. Orange Zest optional
- 2 Large Eggs
Streusel Topping:
- 1 1/2 Cups Whole Raw Pecans
- 1/2 Cup Blanched Almond Flour
- 1 tsp. Ground Cinnamon
- 1/3 - 2/3 Cup Swerve Brown to taste, or the white variety with 1 tsp. molasses or coconut palm sugar (for most keto palate 1/3 will be enough. Use 2/3 if you prefer sweeter foods)
- 1/2 tsp. Pure Vanilla
- 1/2 tsp. Sea Salt
- 1/4 Cup Butter (can use non-dairy) or coconut oil, softened
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.
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 sweetener, I prefer to use granulated Swerve or Lakanto Sweetener. They are both low-carb and taste remarkably like regular sugar! However, any granulated sweetener will work. If you’re Paleo, use coconut palm sugar.
- For the sweetener in the topping, 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!
Nutritional information is approximate and may vary.
Looking for more information on the keto diet? Check out these resources:
Cassidy is a stay-at-home mom of two and is the founder of Cassidy's Craveable Creations. For the well-being of her family and her disabled son, she serves up paleo and keto recipes that are gluten-free and mostly dairy-free. She believes that even though the recipes are allergy-friendly, the food can taste just as good as its original counterpart without any compromising on taste! Her recipes are kid-approved, simple enough for everyday life, and require no special equipment. Read More...
Thanks for answering my question about the paleo marshmallows. This casserole looks mighty good!