Sweet potato casserole dish

This is the prime time of year to gather up delicious holiday recipes for all of those parties, potlucks, and get togethers. While it is super tempting to just pick up a festive bundt cake from the bakery, why not impress your loved ones with a healthy and tasty homemade dish? Try out my sweet potato casserole and get ready for the “ooos” and “ahhs.”

Sweet potato casserole is a crowd-pleaser. Yes, technically sweet potatoes are vegetables, but when you jazz them up with pure maple syrup, toasted pecans, and cinnamon, they just SCREAM holiday-treat! Everyone will be scraping the edges of the pan on this dish, especially since it complies with many dietary programs including low FODMAP (limit to 1/2 cup serving), Paleo, gluten-free, and dairy-free. 

I brought this recipe to my Toastmasters club holiday meeting last night and it was a hit! So much so that I am making it again tonight for another group holiday get together (shh, don’t tell). 

How to Make It

Start out by cooking the sweet potatoes. You can boil them until soft, but I find it easier just to throw them on a baking tray at 400F for about 40 to 45 minutes. Allow the cooked sweet potatoes to cool completely before pureeing them in the food processor. 

uncooked sweet potatoes on tray

As the potatoes are cooking, get the rest of the ingredients prepared. In a large mixing bowl beat together the eggs, maple syrup, vanilla extract, fresh lemon juice, salt and cinnamon.

egg and cinnamon mixed in bowl

This step should not take too long, leaving you plenty of time to also mix together the chopped pecans with melted coconut oil. Throw the nut mixture into a small bowl and set it aside for the casserole topping!  

chopped pecans with coconut oil in bowl

Okay, now your sweet potatoes are probably soft and ready for pureeing. It should be pretty easy to peel off the skin once they are cooked. Throw the flesh of the sweet potato into the food processor or blender. Puree until smooth. Then, mix together the pureed sweet potatoes into the egg mixture. Pour the mixture into a greased baking pan. Bake for about 55 to 60 minutes and allow it to cool before serving.  


  • Paleo – Yes
  • SCD – No – sweet potatoes are illegal
  • Low FODMAP – Yes – if you limit to 1/2 cup per serving 
  • Grain Free – Yes
  • Gluten Free – Yes
  • Dairy Free – Yes
  • SIBO-Specific Diet – No – sweet potatoes are illegal 
  • Keto – No 

Nutrition Facts 

This casserole makes 12 servings. 

Per serving: 206 calories, 34 g carbohydrates, 5 g protein, 6 g fat, 5 g fiber 

Sweet Potato Casserole
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  1. 4 pounds of sweet potatoes, cooked, skin removed
  2. 1 tablespoon coconut oil
  3. 1/2 cup chopped pecans
  4. 4 large eggs
  5. 2 tablespoons maple syrup
  6. 1 tablespoon vanilla extract
  7. 1 tablespoon fresh lemon juice
  8. 1/2 teaspoon cinnamon
  9. 1 teaspoon salt
  1. Preheat oven to 350F. Use nonstick cooking spray or coconut oil along the sides of a 13x9x2-inch glass baking dish.
  2. Place cooked and skinned sweet potato into a food processor or blender. Puree until smooth. This may need to be done in 2 batches.
  3. Meanwhile, combine the egg, syrup, vanilla, lemon juice, cinnamon and salt in a large mixing bowl.
  4. In a small bowl, combine the chopped pecans and melted coconut oil and set aside.
  5. Mix together the egg mixture with the pureed sweet potatoes. Evenly spread the mixture into the baking dish. Top the mixture with the pecans and place it in the oven.
  6. Bake for 55 to 60 minutes. Remove from the oven and allow the casserole to cool for at least 10 minutes prior to serving.
Nutrition by Erin https://nutritionbyerin.com/