Meet a new Thanksgiving classic—our easy Paleo Healthy Sweet Potato Casserole In The Slow Cooker. You won’t miss the marshmallows!
Thanksgiving is all about tradition, but the best recipes strike a balance between nostalgia and modern tastes. Enter this updated casserole, which highlights the natural flavor of sweet potatoes—one of the healthiest and most vibrant ingredients on the holiday table—while embracing the cozy tastes and aromas that make the season so special. In today’s world, it’s highly likely that friends and family around your table are following various eating plans. This casserole is a crowd-pleaser that checks many boxes: Paleo, vegetarian, gluten-free, and dairy-free, spreading holiday cheer to everyone.
The origins of the traditional sweet potato casserole we all know and love can be traced back to 1796, when Amelia Simmons included a recipe in her cookbook, American Cookery. That early version was topped with meringue, much like a lemon or lime pie, instead of the marshmallows we often see today. This version skips the marshmallows—not only because they contain gelatin and aren’t suitable for vegetarians—but also because some people feel they’re unnecessary or even unappetizing. Instead, crunchy pecans provide a flavorful, healthier topping. We’ve also opted out of the usual cream and butter found in traditional casseroles, using eggs, almond milk, and maple syrup to create a creamy, delicious alternative that’s lighter and just as satisfying.
Is this Paleo Sweet Potato Casserole Healthy?
Compared to most traditional sweet potato casserole recipes, this version omits the dairy and added refined sugars, making it a more wholesome dish with fewer calories and less saturated fat. Sweet potatoes are a good source of fiber, vitamins, and minerals, while pecans provide some healthy fats. The recipe calls for maple syrup as a sweetener, but you can easily reduce the amount suggested or opt for date syrup, which is a whole-food sweetener. The recipe can easily be veganized by substituting the two eggs with six tablespoons of aquafaba (the liquid from a can of chickpeas).
Tasty Tweaks to Elevate the Dish
This sweet potato casserole is delicious as is, but a few small tweaks can take it to the next level. For more aromatic, autumnal flavors, consider incorporating other warm spices like ginger, cardamom, or allspice. You can also brighten the dish with the zest of an orange, adding a touch of citrusy freshness that balances the natural sweetness of the dish.
For extra creaminess, swap almond milk for rich coconut cream. In that case, try adding unsweetened toasted coconut flakes to the pecans for a satisfying crunch and a hint of sweetness.
If you want to add more texture and flavor variety, mix other nuts like walnuts, almonds, or hazelnuts with the pecans. For a festive touch and a pop of color, sprinkle finely chopped dried cranberries or cherries into the topping. Make sure the dried fruit is unsweetened.
How to Make Ahead and Store
To prep the dish the night before, toast the pecans and boil the sweet potatoes. Once cooled, store the potatoes in an airtight container in the fridge. The pecans can be stored at room temperature. The next day, proceed with the recipe from step 4. Leftovers can be stored in an airtight container in the fridge for up to 4 days, or frozen for up to 4 months.
Serving Suggestions
Looking for a few updated dishes to add to your holiday table? This Easy Gluten-Free Stuffing has a classic flavor profile and could be made suitable for vegans/vegetarians if you use a vegetable broth and replace the poultry seasoning with a teaspoon each of thyme and marjoram. Roasted Brussels Sprouts are simply delicious and a must at Thanksgiving. And don’t forget the homemade Cranberry Sauce to add color and a touch of freshness to your plate or complement your leftover turkey sandwiches. And for dessert? Try these Easy Paleo Pecan Pie Pumpkin Vegan Cheesecake or these easy Paleo Pecan Pie Bars.
Ingredients
- 2 pounds sweet potatoes peeled and cut into large chunks (about 3 medium sweet potatoes)
- 1/2 cup pecans
- 6 tablespoons maple syrup
- 1/4 cup unsweetened vanilla almond milk
- 2 large eggs
- 1 1/2 teaspoons cinnamon
- 1 teaspoon vanilla extract
- 3/4 teaspoon sea salt
- 1/4 teaspoon ground nutmeg
- Pinch of pepper
Instructions
- Place the sweet potato chunks in a large pot and cover with about 1 inch of water. Add a generous pinch of salt
- Bring to a boil on medium-high heat, and let simmer until the potatoes are fork-tender, about 20-30 minutes, depending how large you cut them.
- Preheat your oven to 375 degrees Fahrenheit and place the pecans on a small baking sheet. Bake until golden brown and toasted, about 8-12 minutes. Watch them closely, because they burn quickly! Roughly chop them and set aside.
- Once the potatoes are cooked, drain them and transfer to a 7-quart slow cooker.
- Add the remaining ingredients (except the pecans) and mash together until well combined, leaving a little bit of texture in the potatoes.
- Sprinkle with the pecans.
- Cook on the high heat setting for 3-4 hours, depending on how hot your slow cooker runs. You want them to be creamy but not runny. Mine were perfect at 3.5 hours.
- DEVOUR.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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