Sweet Potato Casserole


  • 2 cups  sweet potatoes (yams – try to find ones that are about the same size, so they cook evenly)
  • .75 cup raw pecan pieces, divided
  • 1/4 cup Walden’s Maple Syrup (optional)
  • 1 teaspoons ground cinnamon, divided
  • 1/2 teaspoon Himalayan salt, divided
  • 1 tablespoons liquid coconut oil, divided
  • 1/3 cup Unsweetened Silk or other coconut milk
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground black pepper
  • 1/2 1 large egg or small egg


Preheat oven to 400 F.

Poke the sweet potatoes several times with a sharp knife or fork and roast in the oven until soft, about 45 minutes to 1 hour depending upon the size of the potatoes.

Let the sweet potatoes cool for 10 to 15 minutes. Split them and scrape out the flesh into a bowl; discard the peels. Lower the oven to 375 F.

Make the topping: Pulse 1/2 of pecans in a food processor or blender until they are ground into a meal. Add the maple syrup (if using), 1/2 cinnamon, a pinch of salt, and 1/2 tablespoon of the coconut oil and process until blended. Mix the remaining half of the pecan pieces in by hand.

Put the sweet potato flesh into the food processor or blender (you don’t need to wash the food processor between making the topping and sweet potato filling) and process with the coconut milk and the remaining 1/2  tablespoon of coconut oil. Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you use a food processor or hand mixer.

Add the remaining cinnamon, the nutmeg, salt, and the black pepper and more Walden’s maple syrup, if desired.

When the seasonings are to your taste, add the egg and blend.

Spread sweet potato mixture in a lightly oiled baking dish and sprinkle pecan topping over the top. Bake until the topping starts to brown, 10 to 20 minutes.

Macros: (Makes 6 servings)

190 calories

21g carbs

10g fat

2.5g protein

1g sugar

3g fiber

Cooking/Recipe Note: You can add 1-2 teaspoon of Truvia Brown Sugar (5-10 calories) to sweeten the recipe vs. Walden’s Farms or in addition.

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