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Home/Blog/Sweet Potato Casserole: the Ultimate Side Dish

Sweet Potato Casserole: the Ultimate Side Dish

By Holly Darnell, RD

November 10, 2022

Thanksgiving is right around the corner, and it's never too early to start planning those lovely side dishes. No. 1 Thanksgiving side dish is often the sweet potato, so why not try this sweet potato casserole recipe to up the flavor another notch as well as the presentation.

Sweet potatoes are one of the tastiest Fall vegetables, and it's packed with a variety of vitamins and potassium. In addition, it ranks much lower on the glycemic scale than regular old potatoes, which makes this vegetable a great alternative to starchy carbs. Meanwhile, this sweet potato also features the go-to Fall nut: the pecan. Yum.

In addition, this recipe includes Multi Collagen Protein to add some additional protein as well as skin, gut and joint benefits for you and your crowd, who we promise will be very pleased with this dish.

Key Ingredients

Sweet potatoes: One of the healthiest vegetables, sweet potatoes support blood sugar balance, brain function, immune health, vision and weight management.

Pecans: Pecans supply a good amount of healthy fats, manganese, protein, fiber, copper, thiamine, magnesium, zinc and phosphorus. They're great for supporting weight management, heart health, brain function and more.

Grass-fed butter: A source of healthy fats, grass-fed butter, in moderation, is a healthier choice than processed butter products. It provides vitamin A, medium-chain triglycerides, conjugated linoleic acid and arachidonic acid, which all can boost health.

Just be aware that his recipe is not low calorie. Hey, it's Thanksgiving! But keep to the serving size (220 calories), and we promise you'll have enough of an appetite for the rest of those Thanksgiving yummy foods.

And, of course, this dish can also assume center stage for those who are vegan, and it can be a side dish for any time of year, particularly in the colder months. It's relatively easy to make and only takes a total of 45 minutes (25 minutes of prep).

Let's get to it!

How to Make a Sweet Potato Casserole

Preheat the oven to 375. Lightly grease an 8 x 8 pan with coconut oil. (You can also use coconut oil or avocado oil spray.)

Peel the sweet potatoes, cube them and place in a large saucepan; cover with water to one inch above potatoes. Bring to a boil; reduce heat and simmer for 10–15 minutes, or until potatoes are fork tender. Drain and return potatoes to the saucepan.

Add in the collagen protein powder, butter, maple syrup, almond milk, vanilla and sea salt. Mash to desired consistency. And the egg, then stir and mix until combined. 

Make the pecan oat topping. In a medium bowl, add in oats, pecans, almond meal, cinnamon and butter. Toss to coat. Sprinkle oat mixture over potatoes. 

Bake at 375 for 15–18 minutes, or until the top is golden.

If you're looking for other great Thanksgiving-style recipes to enjoy, or just other great side sides when it's cold outside, try our pumpkin soup, superfood stuffing and green bean casserole. Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Sweet Potato Casserole Recipe

Servings

12

Time

45 min

Calories

220

Author

Holly Darnell, RD

The sweet potato is a popular Fall vegetable, and this sweet potato casserole is one of the best ways to prepare it. It can be the feature of your meal or stand out as a side dish. Made with pecans, collagen protein, butter and maple syrup, it's good for you and delicious!

Sweet potato casserole
Ingredients

Sweet Potato

  • 4 sweet potatoes, peeled and cubed

  • 2 scoops Multi Collagen Protein powder

  • 3 tablespoons butter, melted

  • ¼ cup maple syrup 

  • ½ cup unsweetened almond milk

  • 1 teaspoon vanilla extract

  • 1 teaspoon sea salt

  • 1 egg

Pecan Oat Topping

  • 1 cup gluten-free oats

  • ⅔ cup pecans, chopped

  • 3 tablespoons almond meal

  • 1 teaspoon cinnamon

  • 2 tablespoons maple syrup 

  • 2 tablespoons unsalted butter, melted

Directions
  1. 1Preheat the oven to 375. Lightly grease an 8x8 pan with coconut spray. 

  2. Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to a boil; reduce heat and simmer for 10-15 minutes, or until potatoes are fork tender. Drain and return potatoes to the saucepan.

  3. Add in MCP protein powder, butter, maple syrup, almond milk, vanilla and sea salt. Mash to desired consistency. Stir and egg and mix until combined. 

  4. Make the pecan oat topping. In a medium bowl, add in oats, pecans, almond meal, cinnamon and butter. Toss to coat. Sprinkle oat mixture over potatoes. 

  5. Bake at 375 for 15-18 minutes, or until the top is golden.

Nutrition

Serving Size 1/3 cup (85 grams) Calories 220, Carbs 25.5 grams, Fiber 3.6 grams, Sugar 8.2 grams, Fat 11.2 grams, Saturated Fat 3.7 grams, Unsaturated Fat 6.7 grams, Trans Fat 0.2 grams, Cholesterol 26 milligrams, Protein 5.9 grams, Sodium 225 milligrams (15% DV)

sweet potato casserole
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