Low Sugar Sweet Potato Casserole {GF, Paleo, Vegan, Low Cal}

Enjoy the traditional flavors of the holidays without the calories in this quick & easy Low Sugar Sweet Potato Casserole. Roasted sweet potatoes, blended with low sugar maple syrup & topped with pecans, flaxseed & vegan marshmallows this is a side anyone will love!

Something magical happens when you roast a vegetable. When people tell me they don’t like eating vegetables, I tell them roast it and then tell me you don’t like it. It goes in tasting like dirt, comes out tasting like candy. Magic. Pure magic. Roasting a vegetable on high heat caramelizes it and enhances its natural sugars and of course, everyone loves sugar. I have yet to have someone come back and tell me they don’t like a roasted vegetable.

The best kept secret about roasting vegetables is you can turn them into a simple mash or classic casserole in a matter of minutes. That is if you have a working blender, which mine tends to misbehave more often than not but that’s a story for another day.

Because the vegetables are caramelized when they’re roasted you don’t need to add a lot of sugar to them. My Mom realized this a few weeks ago when she roasted sweet potatoes and blended them into mashed sweet potatoes. She raved to me how good they were and went on to tell me she would be making them for Thanksgiving.

I reminded her of the low sugar sweet potato casserole I made last Christmas and how it was made the same exact way she described. She couldn’t believe something so fancy that ended up in a casserole dish was not only easy to make, but also delicious. Yes, healthy food can be delicious. I know some of you don’t believe, but it’s true.

You want to know what the best part about roasted vegetable dishes? You can make them ahead of time. I actually roast the sweet potatoes, blend with milk and the other ingredients then place in the refrigerator the night before. The next day I bring the potatoes to room temperature, place in my casserole dish, add the toppings, bake for a few minutes and voila sweet potatoes are done! Holiday meals already feel like a circus juggling act so I take every shortcut I can get. Now you can spend more time actually enjoying the holiday instead of being trapped in the kitchen.

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Low Sugar Sweet Potato Casserole

Enjoy the traditional flavors of the holidays without the calories in this quick & easy Low Sugar Sweet Potato Casserole. Roasted sweet potatoes, blended with low sugar maple syrup & topped with pecans, flaxseed & vegan marshmallows this is a side anyone will love!

Author Megan

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 6 servings

Calories 154 kcal

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Ingredients

• 3 sweet potatoes
• 1 tbsp coconut oil
• 1 tbsp maple syrup
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1/4 tsp salt

Toppings

• 1 tbsp flaxseed
• 1/4 cup pecans
• 1/4 cup unsweetened coconut flakes
• 1/4 cup vegan mini marshmallows

Instructions

1. Preheat oven to 425 F. Prepare a baking sheet with parchment paper.

2. Add cut sweet potatoes to the baking sheet. Spray with coconut baking spray & sprinkle cinnamon on potatoes.
   

3. Roast potatoes 35-40 minutes just until the edges begin to brown. Remove sweet potatoes from the oven & add them to a food processor (you can use a hand mixer as well).

4. Turn oven down to 325 F.

5. To the sweet potatoes, add coconut oil, cinnamon, maple syrup, sea salt & vanilla and mix ingredients well until smooth.

6. Pour sweet potatoes into a baking dish. Sprinkle with flaxseed, coconut, pecans & marshmallows.

7. Bake 8-10 minutes just until marshmallows begin to brown. Remove from the oven & enjoy!

Recipe Notes

My shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Course Side Dish

Cuisine American

Keyword casserole, gluten free, low calorie, marshmallow, Paleo, sweet potato, vegan

Nutrition facts per serving (1serving)

Calories 154 kcal

Fat 8 g

Saturated Fat 4 g

Cholesterol 0 mg

Sodium 136 mg

Potassium 276 mg

Carbohydrates 19 g

Fiber 3 g

Sugar 6 g

Protein 2 g

Vitamin A 9220 %

Vitamin C 1.6 %

Calcium 35 %

Iron 0.8 %

Custom Meal Plans

Work with Megan to develop a custom macro or standard meal plan to reach your goals.

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What I Used For The Recipe

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.