Recipe: Sweet Potato Casserole
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Published on November 19, 2019

sweet potato casserole with pecan oat topping

Recipe: Sweet Potato Casserole

With plenty of fiber and vitamins, sweet potatoes can play a delicious-yet-nutritious role in your holiday side-dish world. Avera Integrative Medicine's Ideal Living team adapted this approach for you to try.

Sweet Potato Casserole

Serves 8-10 people 


  • 3 pounds sweet potatoes, about 3 large or 5 medium (go all out and get organic – I mean it is Thanksgiving)
  • 2 tablespoons pure maple syrup
  • ½ cup unsweetened almond milk or coconut milk
  • 1 tablespoons vanilla extract
  • 1 egg (Omit to make vegan version)
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • Pinch ground ginger – more for zip
  • ¼ teaspoon salt
  • ½ teaspoon turmeric (optional but why not add more anti-inflammatory spices?)


  • ¼ cup almond flour (or gluten-free flour)
  • ⅓ cup rolled oats (gluten-free if you can)
  • ⅓ cup coconut sugar
  • ½ cup chopped pecans
  • 3 tablespoons ghee or coconut oil melted


  1. Preheat oven to 400 degrees F. Wash sweet potatoes and use a fork to poke holes in. Bake in oven 45-60 minutes or until fork tender.
  2. Lower oven to 350 degrees F.
  3. Using a healthy product, grease an 8- by 8-inch (or 2 quart) oven-safe baking dish.
  4. Cut sweet potatoes up and place in big mixer bowl – mix in maple syrup, almond milk, vanilla, egg, cinnamon, nutmeg, ginger, turmeric and salt. Beat with a mixer/ beater until smooth. (You can remove the skins or leave them on.)
  5. Pour into prepared baking pan and smooth top.


  1. Whisk together flour, oats, sugar, and pecans. Use a fork to stir in melted Ghee or oil until a nice crumb forms. Sprinkle all over the top of sweet potato mixture
  2. Bake for 25-30 minutes or until the top is slightly golden brown. Remove from oven and let cool 5-10 minutes.

Modified from a recipe at

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