Sweet Potato Casserole

Name: Sweet Potato Casserole
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Cuisine: American
Ingredients: 2lbs sweet potatoes (about 3 medium potatoes), peeled and diced; 1/3c milk (or alternative milk); 3 Tbsp butter, ghee, vegan butter, or coconut oil (melted); 1/4c pure maple syrup; 1 tsp salt; 2 eggs or 2 Tbsp egg substitute (such as Ener-G egg replacer or The Neat Egg); 1 1/2 cups pecans, roughly chopped; 2 Tbsp butter, ghee, vegan butter, or coconut oil (melted); 3 Tbsp pure maple syrup; 1/2 tsp cinnamon; pinch salt

7 steps

Prep:30minCook:40min

Verify that your maple syrup (or other liquid sweetener) is safe for you. salt should be non-iodized. milk should be non-fortified.

Updated at: Thu, 17 Aug 2023 12:22:05 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories358.4 kcal (18%)

Total Fat24.2 g (35%)

Carbs33.2 g (13%)

Sugars15.5 g (17%)

Protein4.9 g (10%)

Sodium391.2 mg (20%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

2 lbssweet potatoes

peeled and diced

⅓ cmilk

or alternative milk

3 Tbspbutter

ghee, vegan butter, or coconut oil, melted

¼ cpure maple syrup

1 tspsalt

2eggs

or 2 Tbsp egg substitute, such as Ener-G egg replacer or The Neat Egg

1 ½ cupspecans

roughly chopped

2 Tbspbutter

ghee, vegan butter, or coconut oil, melted

3 Tbsppure maple syrup

½ tspcinnamon

salt

Instructions

For the sweet potato mash:

Step 1

Place sweet potatoes in a large pot and cover by at least 2-3 inches of water. Bring to a boil over medium-high heat. Boil until completely tender (potatoes will pierce easily with a fork). Drain sweet potatoes.

Step 2

Transfer potatoes to a large mixing bowl. Add milk, butter/oil, syrup, salt, vanilla, and egg/egg sub. Mash until no lumps remain. If needed, add 2-3 Tbsp additional milk if your mixture seems too thick.

Step 3

Pour mash into an 8×8 or 2 quart baking dish and smooth the surface. (You can make the sweet potato casserole up to this point the day before Thanksgiving, if desired. Simple cover the baking dish and refrigerate)

For the topping:

Step 4

When ready to bake the sweet potatoes, preheat the oven to 375 degrees and make the topping. In a medium bowl, combine pecans, butter/oil, syrup, cinnamon, and salt. Sprinkle over the sweet potato mash.

Step 5

Cover the dish with foil and bake 20 minutes at 375 degrees.

Step 6

Remove foil and bake another 20-25 minutes. If pecans begin to brown too quickly, simply cover with foil again.

Step 7

**If you’ve got multiple things in the oven (like on Thanksgiving), allow yourself some extra time. If your oven is set to a lower temperature or full of other dishes, you’ll need to bake this closer to an hour. Be sure to watch your pecans (I only remove the foil when there’s about 20 minutes to go).

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