Paleo (or Vegan!) Sweet Potato Casserole. You never need to miss out during the holidays because of dietary restrictions. This naturally sweetened, gluten free, dairy free sweet potato casserole is the real deal! (Scroll down for the FULL RECIPE + VIDEO!)
The first time we faced a Thanksgiving after going gluten and dairy free was really daunting. In addition to avoiding gluten and dairy, we also tried to avoid as much refined sugar as possible. And what is the holiday season without gluten, dairy, and sugar?!?
I remember the feeling of “we won’t be able to eat anything!” so profoundly. Thankfully, we’ve gotten better and better at going into the holiday season with confidence. I’ve learned that while there are definitely some swaps to be made, we don’t ever need to miss out on the joy and tradition of holiday feasting.
This naturally-sweetened paleo sweet potato casserole is a perfect example. It’s gluten free, grain free, dairy free, refined sugar free, and can be made either paleo (with eggs) or vegan (with an egg substitute). And if you’re thinking, “well, does it even taste good?” I invite you to make it and taste it for yourself.
It’s the real deal.
What Makes this Paleo Sweet Potato Casserole Recipe Amazing:
THE FILLING! Velvety smooth sweet potato puree is dressed up with a little bit of milk (almond or cashew are my favorites), some pure maple syrup to enhance the sweet potatoes’ natural sweetness, a little healthy fat for a touch of decadence, and a little salt and vanilla to round things out.
A GORGEOUS PECAN TOPPING. The topping on this vegan sweet potato casserole is as good as ever. Sweet candied pecans stud the surface like little cinnamon-dusted jewels and make every bite taste close-your-eyes good. Plus, since the sugar is so much lower, you’ll have plenty of room for pie later!
THIS RECIPE IS EASY! Maybe you’re a long-time gluten-free, paleo, or vegan eater. Or, maybe you’re a total newbie. Maybe you don’t have any dietary restrictions, but you’re cooking for someone who does. It won’t matter–this recipe for paleo sweet potato casserole is DELICIOUS and doesn’t require any fancy flours or hard-to-find ingredients. It’s straightforward and absolutely delicious.
IT WORKS FOR PALEO OR VEGAN DIETS *AND* IT’LL FOOL ANYONE. I’ve tested this sweet potato casserole recipe with eggs and with powdered egg substitute for my egg-free and vegan friends. I love it both ways! The eggs/egg sub bind everything together and give it a little structure so it doesn’t fall apart on your plate. And EVERYONE will love it, no matter what their dietary needs are. It’s always one of the fastest side dishes to go on Thanksgiving!
Michael can be a tough crowd when it comes to comparing new recipes to old favorites and he LOVED this sweet potato casserole. The first bite had barely gone in his mouth before he exclaimed how good it was. I’d feel confident bringing this to a family dinner where there’d be all kinds of different diets included.
It’s another recipe in my Thanksgiving arsenal I’m so glad to have sorted out. This Thanksgiving will be our best (gluten and dairy-free one) yet! And whether you make this a paleo sweet potato casserole or a vegan sweet potato casserole, I hope it will be yours, too!
TIPS & TRICKS FOR PERFECT PALEO OR VEGAN SWEET POTATO CASSEROLE:
MAKE IT AHEAD! The beauty of this paleo sweet potato casserole is that you can assemble the ingredients ahead of time. The sweet potato puree can be made the day before, then you can mix up the topping right before you bake it. One fewer thing to do on Thanksgiving Day!
MAKE IT A VEGAN SWEET POTATO CASSEROLE (EGG FREE). I tried this sweet potato casserole recipe using eggs or Ener-G egg replacer. Another one that has worked well for me is The Neat Egg. I haven’t tried this yet with a flax or chia egg, so I can’t speak to how well it would turn out using those. If you’d rather omit the egg/egg sub, you can also omit it entirely (use a little less milk so the sweet potato mash is thicker) or use 1 Tbsp. of cornstarch in the filling.
IF YOU WANT TO SKIP THE PECAN TOPPING…If you’re allergic to nuts or simply don’t care for them, you can absolutely serve this paleo sweet potato casserole as a mash on its own. You’ll want to reduce the milk to about 1/4 cup and you’ll probably want to add the cinnamon to the mash (since you won’t be adding it to the topping). (Several folks have also made this with marshmallows instead and LOVED it!)
LOOKING FOR A GOOD OLD-FASHIONED SWEET POTATO RECIPE? This is my all-time favorite before we switched to a GF/DF diet. The topping is mind-blowing. It’s super sweet (almost like a sweet potato pie), and it was always my favorite Thanksgiving indulgence.
LOOKING FOR MORE HOLIDAY RECIPES? YOU’D PROBABLY LOVE…
- Classic Gluten-Free Stuffing
- Paleo or Vegan Orange Cranberry Sauce
- Cinnamon Rosemary Sweet Potatoes
- Instant Pot Mashed Potatoes (Vegan, Whole30, etc.)
- Easy Mushroom Gravy (Vegan, Whole30, Paleo, etc.)
- Green Beans with Balsamic Pepper Relish
- The BEST Pecan Pie (Naturally sweetened!)
Paleo (or Vegan!) Sweet Potato Casserole
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour 10 minutes
- Yield: 8-9 servings 1x
Description
If you’re using egg replacer – follow the directions on your package. Most call for about 1 Tbsp of water per 1 Tbsp of powder.
Ingredients
For the sweet potato mash:
- 2lbs sweet potatoes (about 3 medium potatoes), peeled and diced
- 1/3c milk (I use unsweetened almond, cashew, or coconut milk)
- 3 Tbsp butter, ghee, vegan butter, or coconut oil (melted)
- 1/4c pure maple syrup
- 1 tsp salt
- 1 tsp vanilla
- 2 eggs or 2 Tbsp egg substitute (such as Ener-G egg replacer or The Neat Egg)
For the pecan topping:
- 1 1/2 cups pecans, roughly chopped
- 2 Tbsp butter, ghee, vegan butter, or coconut oil (melted)
- 3 Tbsp pure maple syrup
- 1/2 tsp cinnamon
- pinch salt
Instructions
For the sweet potato mash:
- Place sweet potatoes in a large pot and cover by at least 2-3 inches of water. Bring to a boil over medium-high heat. Boil until completely tender (potatoes will pierce easily with a fork). Drain sweet potatoes.
- Transfer potatoes to a large mixing bowl. Add milk, butter/oil, syrup, salt, vanilla, and egg/egg sub. Mash until no lumps remain. If needed, add 2-3 Tbsp additional milk if your mixture seems too thick.
- Pour mash into an 8×8 or 2 quart baking dish and smooth the surface. (You can make the sweet potato casserole up to this point the day before Thanksgiving, if desired. Simple cover the baking dish and refrigerate)
For the topping:
- When ready to bake the sweet potatoes, preheat the oven to 375 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 degrees.
- Remove foil and bake another 20-25 minutes. If pecans begin to brown too quickly, simply cover with foil again.
- **If you’ve got multiple things in the oven (like on Thanksgiving), allow yourself some extra time. If your oven is set to a lower temperature or full of other dishes, you’ll need to bake this closer to an hour. Be sure to watch your pecans (I only remove the foil when there’s about 20 minutes to go).
- Category: Side Dish
- Method: Oven, Baking
- Cuisine: American, Homestyle
Keywords: paleo sweet potato casserole, paleo sweet potato casserole recipe, sweet potato casserole, vegan, paleo, vegan sweet potato casserole, sweet potato casserole, gluten free
This looks amazing! We’re hosting Thanksgiving this year, and I think this needs to make an appearance on the menu!
I’m delighted you found a way to include this in your feasting. It sound super yummy!!
Do you peel the potatoes first? Thanks!
Kari – Yes! I’ll be sure to specify that in the recipe 🙂
Actually, sweet potatoes can be boiled or steamed WITH the skins on. Just score the skins lengthwise all the way around with a sharp knife. You can cut potatoes in half so they cook a little faster too. After they are fork tender, drain them & low to cool so you can handle them. They will slip right out of the skins. No peeling, no mess, a real time saver!
Great tip! Thanks for sharing Carolyn!
I leave the peels on and then use an immersion blender for everything! Added fiber and nutrients that way too 🙂
★★★★
That’s a great idea! Thanks for sharing!
Making this tomorrow! Thanks for clarifying on the peeling of the potatoes. I found the recipe this morning and by the time I came back you’d answered my question. Can’t wait to feast on this.
I hope you love it! Happy Thanksgiving!
Hi, I’m making this today. For the egg replacer–I’m using energ egg replacer. Should I follow the box instructions and use warm water or just add 2 Tbspn. of egg replacer without the water?
Thank you so much!
Minna – Your choice! It will work either way, but I prefer to add the water. I’ll update my directions to say that! Good luck today!
Made this for Mother’s Day…just dumped the egg replacer powder in. My wife told me I ruined it! She told me I had to follow the box directions. Please clarify your instructions to give the options…help save other marriages the turmoil of this argument!!!
Just kidding (except we did debate it until I found your comment). Our casserole turned out great!
So glad it turned out great! (And sorry for the confusion!)
Making this morning for a vegan family member. Happy Thanksgiving!
Lynn – I hope everyone enjoys it! Happy Thanksgiving!
Just found your blog this week. Thank you so much for this recipe! I made this for my two vegan daughters and they loved it. More important, the whole family loved it – a very delicious dish and something that will become a holiday tradition for our family.
★★★★★
Oh, I’m so glad to hear it Patrick! Hope it was a wonderful Thanksgiving!
Hi Emily! We are doing Christmas in the woods this year in our trailer and I wanted to make this a few days in advance (make on Wed and bake on Sunday). I will be using real eggs. Is it ok to assemble all but the topping and store the sweet potato casserole uncooked for a few days? Or should I fully assemble and bake completely and then reheat? I’m just not sure what is the best approach since there are raw eggs involved. But I also don’t want it to dry out. Thanks so much! This looks awesome!
Celia – What an adventure! I haven’t made it that far in advance (I’ve only ever done the day ahead), but I think all your concerns are spot on! You may want to fully bake it and then heat it up the day you plan to serve it. I’d love to know how it turns out for you! Enjoy your Christmas in the woods!
I made this for a Boxing Day feast and it was SO GOOD! Thanks for the great recipe.
★★★★★
Oh, I’m so happy to hear it Christina! Hope you have a happy New Year!
Made this for Easter and the whole family loved it. I used coconut oil and honey in the potatoes, and even could have cut back on the honey.
★★★★★
I’m SO glad to hear that! It’s remarkable how sweet everything is on its own! The cinnamon and vanilla really make you feel like it’s sweeter than it is!
This looks yummy! Can you add orange juice to this casserole?
That sounds delicious! I haven’t tried that, but I’d LOVE to know what you think if you give it a try!
How would you add orange juice? I mean, where would you add it in the recipe and would you be adding it in place of something else or in addition?
Thanks!
Fantastic dish.
★★★★★
Thank you Fiona! It’s one of my FAVORITE holiday dishes!
I have always wanted to make this . I tasted this in our church and it was really good but he added marshmallows to it.
★★★★★
Oh how fun!
Would a 12 x 8.75 crate and barrel rectangle casserole fish be too big? I have a 9.35 x 7 but it appears to be too small. Novice cook here who is trying to learn gluten and dairy free cooking! 😉 Thinking of making this for Thanksgiving so there’s something more on the table I personally can eat. 🙂
Rachel – That would probably be too big a pan unless you doubled your recipe. I’m not sure how deep your 9.35×7 pan is, but it actually might work! You just want about 2 quart (8 cups) capacity. If you’re nervous, you can test it with that much water and see if it’ll hold!
Thank you! I found an 8×8 I can use. 🙂
Hooray! Hope you LOVE it!
Just found this recipe and we are new to Paleo. I was wondering if you could make the mash and freeze it several days ahead? Thaw, place topping and cook.
Thank you,
Faith
Faith – I haven’t done it that way before, but it would probably work? I think I’d actually assemble the whole thing and freeze it ready to bake. Otherwise, you can absolutely prep the mash a day in advance, store it in the fridge, and keep the topping separate until you’re ready to bake.
Happy Thanksgiving!!!
This recipe looks amazing Emily, I can’t wait to try it this Thanksgiving. If I were to double the recipe and use a 9×13 pan would I need to keep it in the oven longer? (sorry, I’m a beginner)
★★★★★
Breanne – Oh, don’t apologize! It’s a great question! You may want to add 5-8 minutes or so, but it really shouldn’t need much longer than that. Good luck and Happy Thanksgiving!
Awesome! Thanks so much for replying, Happy Thanksgiving to you too! 😀
This may be a silly question, but can I use and electric beater to mix, or would that make it too runny?
Not silly at all! You can absolutely use an electric hand mixer!
This is about the third time I have made this and I have to say this is my absolute favorite sweet potato dish I have ever made..paleo or not!!! Everyone who tries it loves it!!! Thank you so much for sharing and have a great Thanksgiving!!
★★★★★
Melissa – Thank you, thank you, thank you for letting me know! You totally made my day! Happy Thanksgiving!
New to be vegetarian and making this for my family right now!
Carrie – I hope you LOVE it! It’s a HUGE hit at our house!
Hi! Recipe sounds great. Want to make for my vegan son but don’t have any egg substitute. 🙁
Did you see the directions for that in the notes section? “If you’d rather omit the egg/egg sub, you won’t miss anything in flavor, but the texture will be a bit looser and more like a puree than a cohesive mash. You can use a little less milk for a thicker mash to compensate for this.”
I used 1 banana to replace for each egg and it turned out perfect!!!
That’s so clever! Glad you enjoyed it!
Wonderful recipe! Made this for Thanksgiving instead of the regular family recipe and everyone raved about how good it was. Only after I received multiple compliments, I revealed that is was healthy. Gasp! Even the non-paelo/vegans took seconds. This WILL be the new (holiday) staple recipe!
★★★★★
Angelle – I’m SO happy to hear that! So glad you loved it!!!
I love this recipe! I used neat egg and it was delicious. I may try it without next time, just to see :). We will definitely be making this again! Thank you!
★★★★★
I’m so glad you enjoyed it Alicia!
Hello! I’m excited about making this recipe for a late family thanksgiving tonight! I have honey pecans I bought from the store that I wanted to just chop up a bit and put on the top (they’re already cooked/glazed and ready to go. I got them from the organic section at my grocery store) so I was wondering, most importantly, how long do I cook the sweet potato mash without the topping and do I add the ready pecans 5 minutes or so before it’s all done just to get them nice and warm? Or do I not cook with them at all and just put them on after I take the mash out of the oven? Sorry for all the questions! Novice cook! 🙂
Sonia – I apologize for not getting back to you sooner! I’ve been with family all day. I think you can add them as usual, and then just un-cover the pan for the last 5-10 minutes or so. I think they’d be fine! Hope you LOVE it!
I’ve made this for Thanksgiving and Christmas feasts where no one suspected how much better it was for them than the original – perfect texture, not too sweet and I’ve been asked for the recipe every time. Delish 🙂
★★★★★
Janice – I’m SO happy to hear that! Thank you for sharing and brightening my day!
This is the only way (to date) that I have been able to get my 5-year old son to eat sweet potatoes (he even cleans his plate of them).
I’ve made this dish twice now; my first preparation was made exactly as the instructions call for (this preparation I give a 4-star rating).
Tonight I’ve made it again; this time I’d brushed the sweet potatoes with olive oil (after washing and drying the skin) and baked for 1 hour on 350 (the oil causes the skin to separate from the potato during baking). By this preparation, I found the mash has far less water content, and causes the pecan topping to turn out so much better (a *5-star* rating)!
★★★★
Wow! I’ll have to try it your way next time! I’m so happy to hear they’re a hit with your son!
Emily I’m making this for a Paleo friend for Easter. Can I bake this the day before and heat it up?
You can totally make it ahead. My first recommendation is to make each part (the filling + the topping) and store separately overnight, then sprinkle the topping on and baking right before serving. If you don’t have time, you can bake it the day before, then re-heat it on Easter. Hope you all love it!
I made this last year for Thanksgiving. My family totally loved it. My question is will this freeze well? I need to make it in advance now.
★★★★★
Lu – You can freeze it. I recommend freezing the filling in the pan unbaked and covering with foil, then just adding the pecan topping right before baking, if you can.
If you’re going to re-heat it directly from the oven, you’ll need to put it in a cold oven (to avoid glass/ceramic bursting with the temperature change) or freeze it in a flexible aluminum baking pan to allow for temperature changes. I hope that helps!
Just delicious! Thank you!
★★★★★
Oh, I’m SO glad! We just love it!
Thanks for sharing this recipe. I’ve made it with eggs and love it, but I’m going to try it with Ener-G this year. Have you done the “night before” method with Ener-G? For some reason, I’m wary of trying that. I don’t really know why. 🙂 Thanks in advance for your feedback.
Ecfinn – I haven’t actually. I’m making mine with Bob’s Red Mill this year and plan to do it the night before. That one’s made with potato starch, tapioca flour, baking soda, and psyllium husk. Ener-G is made with potato starch, tapioca flour, cream of tartar, cellulose gum & modified cellulose, so the ingredients are pretty similar. I think you shouldn’t have any trouble if you mix it well with the other liquids and into the sweet potatoes. That way, you shouldn’t get any lumps. I’d LOVE to know how it goes if you give it a try!
Question for you…my sweet potatoes are white, will that work or do I need yams (orange color)? Do they cook differently? Thanks for any info/advice! Looking forward to making this for Thanksgiving 😀 Happy Holidays
Maris – Great question! For the most part, white and orange sweet potatoes will behave similarly. Sometimes white ones can run on the drier side, so if you find your mash doesn’t seem really smooth and wet, you may want to add a bit more milk to the mixture. I hope you LOVE this!
Hi Emily!
This looks yummy! I’m planning to make it for Thanksgiving this Thursday, and was a little surprised at the 8×8 pan instructions…that hardly seems like it would make enough to fill the baking dish you pictured – could I use a 9×13? We usually have 15-20 ppl at Thanksgiving…should I double the recipe? Just wondering because from the picture it looks like it would make plenty… But the 8 by 8 pan is throwing me off 😄
Meredith – The oval baking dish I used is a 2-quart dish (same volume as an 8×8″). If you want a 9×13″ you’ll need to double the recipe. 🙂 The baking time should be just about the same (if not 2-3 min more). Hope that helps!
Would it be possible to cook this in a slow cooker so that I can keep it warm and intact without transferring to a slow cooker to keep warm for a large gathering?…..may not have oven available to keep it warm.
Looks delicious!!…Thank You!!
Denise – Hmm… I’ve never cooked it that way. I’m not sure if the pecans would crisp up? I worry they’d just steam. That said, I know there are some slow cooker sweet potato casserole recipes out there! You may want to give one a quick Google to see what they suggest.
Thank you !
Hi, trying to sneak in some healthy paleo dishes to my boyfriend’s family thanksgiving. I have a ton of canned sweet potato a friend didn’t want and was wondering if I could substitute it in place of regular whole potatoes to save money. Did see this question from anyone in previous comments. Any thoughts?
Mal – My aunt always uses canned sweet potatoes for her sweet potato casserole. I think as long as you have the right weight (and drain any liquid), you’d be fine! Hope everyone LOVES it!
Okay, thanks!!
sorry if you’ve already answered this: Can I use canned lite coconut milk? maybe water it down a little
thank you
Sure! I don’t think you’ll need to water it down–it should be good!
turned out great; thanks so much.
INCREDIBLE! SO thankful for this recipe. I added a teeny bit of birch syrup I got in Alaska for a unique flavor – fun stuff 🙂 Best sweet potatoes EVER. My mom was super upset with me for not making her traditional sweet potatoes with marshmellows (something I’ve never enjoyed, even as a kid). I let her try a taste of this one and she loved it too! Thanks Emily!
YAAAAAY!!! I LOVE hearing that. Thank you so much for sharing!
This recipe turned out amazing!!!! Do you know what the portion size is for a serving?
★★★★★
I’m SO glad you enjoyed it! I haven’t measured in a cup or by weight, but I usually divide an 8×8 into 9 portions or so (maybe 12 if we’re all having a little bit of everything on Thanksgiving). 🙂
Everyone loved it! I added some mashed carrots, reduced syrup a bit to compensate for the sweetness of the carrots, and it was a favorite side dish at Thanksgiving. Thanks for the recipe. Definitely a new family favorite!
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Sheri – I bed I’d love it with the carrot addition! I’ll have to try that sometime!
Wanted to know if u thought the sweet potato mix would still be good after two days in the fridge. Made it last night to cook today but dinner got canceled until tomorrow. Or could you cook it and just reheat it in the oven
I do! I think it’d be great. I’d say it’d easily last 3-4 days total.
Every time I make this dish it’s a huge hit! Everyone loves it even with the coconut milk. Thank you for sharing 🙂 I’ve even shared with others because they’ve been asking where I got this recipe from!
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Hi Emily! I’m trying to figure out how to enter this on MyFitnessPal. Would you say a serving is about a 1/2 cup?
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Emily-
I don’t have pecans but walnut halves. Would this work for the topping?
Thanks.
Mary
Mary – Walnuts taste a bit stronger in my opinion. If you like the taste, you’d probably be fine to use them. (I love the pecans 🙂 )
I haven’t even baked the casserole but have tried the filling (sans eggs) and using dairy free butter (Mykonos)
And boy is this yummy!!!! I can’t wait to enjoy it tomorrow with the crunchy pecans!!!! I too was faced with a dairy free challenge because my babe has CMPI and last week felt like I was gonna miss out on all the holiday yummies. I was super bummed. But tonight after giving this recipe a go… there’s no going back to the other stuff! Can’t wait to share this with the family! Thank you!!!!!!
★★★★★
Galina – Oh, I’m so happy to hear that! We absolutely LOVE this dish. I’m so glad it was a hit at your house, too!
Do you think this would work with flax egg?
Becca – I think you can get by with a flax egg!
Made this for Thanksgiving and it was a HUGE hit! So delicious! Thank you so much for the recipe. I also use real eggs.
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I’m so glad you enjoyed it! It’s my FAVORITE Thanksgiving dish!
Great recipe! Made it for Christmas dinner and there were no leftovers!
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That’s fantastic! So happy to hear it! 🙂 (Thank you for sharing!)
I was asked by every family at the table for this recipe. It was a big hit!
★★★★★
Lynne – I’m SO HAPPY about that! Thank you for sharing!
Hi Emily! Can I make this without the egg yolk and just egg whites? If so, should I use any extra egg whites?
Thank you!
Jamie
Jamie – I think you’d be just fine using egg white instead of a whole egg. I’d say 1-2 egg whites would do it!