Sweet Potato Casserole

Sweet Potato Casserole Recipe- real food and gluten free

This is a Thanksgiving classic recipe that many people love. Our family prefers plain baked sweet potatoes with lots of butter and Himalayan salt, but since some extended family prefer the marshmallow dredged version, I decided concoct a healthy version.

Every time I’ve made this sweet potato casserole for family and friends, it’s been a huge hit. The “marshmallow” topping also makes a great cake icing on coconut flour cakes for kid’s birthdays. This is still pretty high in starch so it shouldn’t be eaten every day, but it is definitely a healthier alternative to the high-fructose corn syrup marshmallow version.

You can also leave off the marshmallows completely, or reduce the amount of Gelatin in this marshmallow recipe to 3 Tablespoons to make a marshmallow fluff topping.

Sweet Potato Casserole Recipe- real food and gluten free

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Sweet Potato Casserole

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A healthy take on Sweet Potato casserole with a honey and egg white "marshmallow" topping (completely optional).

Ingredients

  • Topping
  • 5 egg whites
  • 2/3 cup honey
  • 1/4 tsp cinnamon
  • dash of vanilla
  • Filling
  • 6-8 sweet potatoes, baked until soft
  • 1/4 cup butter or coconut oil
  • dash of salt

Instructions

  1. Bake the sweet potatoes until soft.
  2. Once slightly cooled, mash the sweet potatoes with butter and salt.
  3. Grease a 9x13 inch baking dish with butter or coconut oil and fill with mashed sweet potatoes.
  4. In a double boiler or small pan with water and a glass bowl on top, whip the egg whites with a hand blender until fluffy.
  5. Add honey and turn on heat.
  6. Use a whisk to whip the egg white and honey mix as it heats. Whisk for about 20 minutes (or less) until it thickens.
  7. It will start to take on the consistency of melted marshmallows... when it is thick enough, spread over the sweet potatoes and put in the oven under broil for a minute or two to brown.
  8. Serve plain or with toasted pecans on top.

Courses Side

Cuisine Thanksgiving

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How does your family cook sweet potatoes? Are you a butter and salt purist or a marshmallow junkie? Share below!

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Reader Comments

  1. I’m excited to try this. Since my family’s eating habits have changed over the last year, the traditional marshmallow version ( which we’ve done in the past) will be way too sweet ( among other negatives). It looks to be delicious!

    • You could also try just topping with lots of pecans (or other nuts like walnuts) as well.

  2. This sounds great! I’m going to my mom’s house for Thanksgiving, but I’m sending her this link and suggesting this much healthier option. Thank you! 8)

  3. Wow, I am going to do this for my husband’s large family. I am volunteering to make most of the food, since that’s the only way I can ensure it will be gluten free and mostly paleo.

  4. I like mine with chopped nuts on top. This year I’m going to try chopped pistachios for something different. I keep bees so I’m definitely going to use the honey idea.

  5. I prefer my sweet potatoes more plain, but my Mom and older sister’s family can’t do Thankgiving without them topped with marshmallows.  Will send them this recipe and see if it’s an acceptable compromise.  Sounds great!  

  6. Hi, I’m Ali’s mom (above post). Normally I favor baked with lots of butter and sprinkled with cinnamon 😉 We have those in the family that have asweet tooth though and really like it when I’m willing to add marshmallows … I’m going to surprise them this year and try this recipe. Hopefully they will enjoy the honey as much as the marshmallows;-) 

  7. Actually, I prefer roasted sweet potatoes.  I take the turkey out of the oven and let it rest in a foil jacket, and crank the heat in the oven up to 425.   I have already prepared the sweet potatoes — I take chunks of peeled raw sweet potatoes and chunks of onion and put them in a big zip lock plastic bag.  I add olive oil, salt, pepper and herbs (I like Bragg’s Organic Sprinkle) and smush the bag around until everything is evenly incorporated.  I also have prepared a large baking pan by covering the bottom with parchment paper.  I pour the coated sweet potatoes and onions into the parchment covered pan and roast them while the turkey is resting.  The turkey is juicier after it rests, and if – by the time it is cut and out on the platter – the meat is slightly above room temperature it doesn’t matter – as long as the gravy is nice and hot.  The sweet potatoes and onions take around 30 minutes or more to roast – I don’t keep track of the time, I just poke a fork in a sweet potato chunk to make sure it is done.  This is an awesome, healthy sweet potato side dish!

    • This is ABSOLUTELY my favorite way to make sweet potatoes! It only takes a tiny bit of olive oil, and I also add red or green bell peppers and bacon 🙂 I keep the skin on, and roast the potatoes with the peppers first, then half-way through I add the bacon and onions (i’ve found that they will burn since I like to cook my potatoes longer I guess!)

  8. I just read your post on eating gelatin. Have you considered making honey marshmallows to put on top? I just made them for the first time and they were great 🙂

  9. We don’t do the marshmallow sweet potatoes. We do candied sweet potatoes. You cook the peeled and quartered sweet potatoes in brown sugar and butter on the stovetop in a cast iron frypan on low heat for a long time. The other non thanksgiving way we eat sweet potatoes is like a baked potato and topped with butter and cinnamon sugar. I recently cubed and roasted sweet potatoes in coconut oil and butter and topped with some sea salt and I was surprised at how yummy it was! We are sugar fiends but we are slowly switching over to healthier and cleaner eating. And discovering I need to eat GF has helped push us along toward Paleo/Primal stuff. It is so much to learn and figure out. But we are trying!

  10. Growing up, the only time sweet potatoes were even prepared was during Thanksgiving and Christmas. At that time, they were only served up “candied.” I didn’t like them as a child and never realized there was any other way to eat yams or sweet potatoes. When I went to my husband’s family’s Thanksgiving meal and saw something topped with marshmallows I had to try it! I had never seen sweet potatoes look so good. LOL I know now that it is full of chemicals and HFCS, but at least marshmallows introduced me to my favorite potato. We love them baked, plain with nothing at all or with some butter and a little salt if I’m in the mood. Although, every time the holidays come around, we all crave the sweet potato casserole topped with marshmallows. This will be a healthier version to satisfy that tradition. Thanks so much, I can’t wait to try it!

  11. I can’t have dairy, so I bake them up then peel them and mash them up with some coconut oil, honey and cinnamon! My son and I love to eat them that way all the time, at least once a week. Another favorite way is to cube them and fry them up in coconut oil and add some ground breakfast sausage, real maple syrup and cinnamon. Both are so yummy and my son can’t stop eating them.

  12. This sounds yummy. Do you have a photo of the finished dish? I would really appreciate it, so I know what it’s supposed to look like when finished. 🙂

  13. I am assuming the vanilla and cinnamon go in with the sweet potatoes instead of the topping? the ingredients are listed in the topping, and no where in the instructions does it say to add them.

    • Yes, I was wondering this as well since I have not ever even had anything other than sweet potato fries so I’m not sure how this pie is supposed to be!

  14. We normally do a topping with flour, brown sugar, butter, and pecan. It makes an AMAZING top layer after baking. I am trying to think of a way to recreate this in a healthy way since flour and brown sugar are out. Maybe almond or coconut flour with maple syrup instead of brown sugar? Would I use the same amount of flour that the “normal” recipe calls for. I have never heard of marshmallows on top of sweet potatoes, must be a Northern thing. In southern Mississippi, everyone does the sugar/pecan crust for sweet potato casserole. The sweet potatoes themselves even have egg, vanilla, and sugar in them.

  15. So…..sweet potatoes topped with meringue rather than marshmallows – gotcha.

  16. While this looks like a fun and tasty recipe, we love our sweet potatoes roasted in the oven with a healthy dose of coconut oil. I add fresh organic cranberries and some chopped sweet onions. The sweetness of the sweet potatoes and sweet onions (used Walla Walla sweets this year) is offset by the delicious tang of the roasted and softened cranberries. You could also add a few curls of orange rind to the mix. Adding a handful of chopped and toasted pecans after the potatoes are done is a great idea too.

  17. We call these kumara (pronounced coo-ma-raa), Always savoury and never thought of as a sweet dish. If you suggested putting sugar or marshmallows on them, people would ask why. Its just not done and not even considered. They are peeled, roasted whole, boiled, steamed or made into french fries. Personally I love them steamed in the skin, peel the skin and eat them as they are. Bliss. Amazing mashed with butter and salt. Incredible flavour all on their own and so easy to grow.