Coconut Sweet Potato Casserole
Most sweet potato casseroles are full of sugar, vegetable oils and gluten. This creates a massive blood sugar and inflammatory spike in the body. If you are looking for a super tasty, sugar and grain-free sweet potato casserole than try this out.
This is one of my favorite holiday time recipes and a staple at our home for the holidays. I follow a cyclical ketogenic diet, so I save a higher carb meal such as this for special occasions and go low-carb, keto most of the time.
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Coconut Sweet Potato Casserole
Prep
Cook
Total
Yield 6 Servings
Ingredients:
3 cups baked sweet potatoes (about 5 large, sweet potatoes)
¼ cup keto maple syrup
2 organic eggs (for vegan use 2 tbsp. ground flax with 6 tbsp. water, whisk and allow to sit for 5 mins.)
½ cup organic unsweetened almond or coconut milk
1-1/2 tsp pure vanilla extract
½ tsp pink salt
Topping:
2 tbsp. coconut flour (other flours will work)
3 tbsp. keto maple syrup
⅛ tsp pink salt
3 tbsp. coconut oil (melted)
½ cup pecan halves, coarsely chopped
Instructions:
Step #1: Preheat oven to 350F and prepare an 8X8 inch baking dish with cooking spray or coconut oil.
Step #2: Combine all ingredients for the potatoes in a food processor and process until mixture is smooth. Pour mixture into baking dish.
Step #3: Combine all ingredients for the topping (except pecans) in a medium bowl. Then, stir in pecans. Sprinkle over potatoes.
Step #4: Bake for 20 mins and until golden brown.
To Prepare Potatoes:
Bake the sweet potatoes for 45 mins at 400 F. Remove skins before making dish. If using pre diced sweet potatoes bake at 400 F for 15-20 mins.
***Nutritional info does not include optional ingredients. ***
***The nutrition info for this recipe is based on the linked ingredients above**
Courses Dinner
Nutrition Facts
Serving Size 6 servings
Amount Per Serving | ||
|---|---|---|
Calories 421 | ||
% Daily Value | ||
Total Fat 23 g | 35% | |
Total Carbohydrates 44 g | 15% | |
Dietary Fiber 6 g | 24% | |
Sugars 8 g | ||
Protein 10 g | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dr Jockers Comments:
This is a great casserole recipe that tastes amazing. Sweet potatoes are somewhat starchy so I like to add a lot of cinnamon to this recipe in order to improve blood sugar signaling. Using coconut or almond flour adds in good fats that help stabilize your blood sugar even more when consuming this.
This meal is loaded with powerful antioxidants in the pecans and sweet potatoes. You will love this! If you are looking for a more detailed fat burning, keto meal plan and recipes than check our complete Navigating the Ketogenic Diet program here
Can diabetics eat this casserole?
Yes although it would be best for diabetics to limit their overall net carbs.
Is this a side dish or dessert?
Could be either!