Sweet Potato Casserole


This delicious sweet potato and pecan casserole is a definite nutritional upgrade from the high sugar, marshmallow-topped variety. It has quickly become our family favorite. We always make a double batch to enjoy as leftovers, as it is usually the first side dish to go! Simplify Thanksgiving by preparing a day in advance, just keep covered and refrigerated, ready to bake for the next day.

Sweet Potato Casserole



  • 2 lbs sweet potatoes, about 3 medium potatoes, peeled and diced
  • cup milk dairy milk or unsweetened almond, cashew, or coconut milk
  • 3 tablespoons butter or coconut oil melted for phase 3
  • ¼ cup pure maple syrup
  • 1 teaspoon salt
  • 1 teaspoon vanilla
  • 2 eggs


  • cups pecans (roughly chopped
  • 2 tablespoons butter or coconut oil melted
  • 3 tablespoons pure maple syrup
  • ¾ teaspoon cinnamon
  • ¼ teaspoon salt



  • Place sweet potatoes in a large pot and cover by 2-3 inches of water.
  • Bring to a boil over medium high heat.
  • Boil until completely tender.
  • Drain sweet potatoes.
  • Transfer potatoes to a large mixing bowl and add milk, butter/oil, syrup, salt, vanilla, and egg.
  • Mash or use immersion blender to mix until smooth.
  • Pour mash into an oiled 8 × 8 or 2-quart baking dish and smooth the surface.
  • When ready to bake, preheat the oven to 375°F degrees and make the topping.


  • In a medium bowl, combine pecans, butter/oil, syrup, cinnamon, and salt.
  • Sprinkle over the sweet potato mash.
  • Cover the dish with foil and bake 20 minutes at 375°F degrees.
  • Remove foil and bake another 20-25 minutes. If pecans begin to brown too quickly, simply cover with foil again.

Ready To Start Your Keto Diet?

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 3-Week Ketogenic Diet which will teach you everything you need to know and guide you through your first 21 days (and beyond). Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Over 10,000 men and women have benefited from The 3-Week Ketogenic Diet and many women reported losing up to 22 pounds and 5-7 inches from their waist in just a matter of 3 weeks—the methods in The 3-Week Ketogenic Diet are all backed by science

Check out this free presentation on The 3-Week Ketogenic Diet now to learn more about how to follow the diet—and lose weight and improve your life in 21 days.

Recommended Articles

Leave a Reply

Recipe Rating