CuisineSavvy

Sweet Potato & Pecan Casserole

Silky, caramelised mashed sweet potato baked beneath a golden, crunchy pecan crown — this is comfort food at its most generous. Every spoonful is warmly spiced, buttery-rich and deeply satisfying, and it comes together without a single animal ingredient. Gorgeous as a centrepiece side for a Sunday roast or a holiday table, and lovely alongside a glass of tawny Port.

Allergens:tree nuts (pecans), oats (oat milk — check label for gluten if required)

Details

Nutritional Values

This recipe replaces butter with olive oil, which swaps saturated fat for heart-healthy monounsaturated fat. Dairy milk is replaced by oat milk, keeping the dish entirely free from animal products while adding a mild natural sweetness. The egg is replaced by a flax set — ground flaxseed mixed with water — which binds the filling in the same way and contributes omega-3 fatty acids. Sweet potatoes themselves are a rich source of beta-carotene, and the pecan topping provides additional healthy fats and plant-based protein.

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Ingredients

Instructions

Sweet Potato & Pecan Casserole

Silky, caramelised mashed sweet potato baked beneath a golden, crunchy pecan crown — this is comfort food at its most generous. Every spoonful is warmly spiced, buttery-rich and deeply satisfying, and it comes together without a single animal ingredient. Gorgeous as a centrepiece side for a Sunday roast or a holiday table, and lovely alongside a glass of tawny Port.

Ingredients
[ ] 1 kg sweet potatoes (about 3–4 medium)
[ ] 3 tbsp olive oil, plus extra for greasing
[ ] 75 ml oat milk
[ ] 100 g light brown sugar
[ ] 1 tsp vanilla extract
[ ] ½ tsp fine sea salt
[ ] 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp cold water, left to set for 5 minutes)
[ ] For the pecan topping:
[ ] 100 g chopped pecans
[ ] 50 g light brown sugar
[ ] 2 tbsp olive oil
[ ] Pinch of fine sea salt

Instructions
[ ] 1. Stir together 1 tbsp ground flaxseed and 3 tbsp cold water in a small bowl. Leave to sit for at least 5 minutes until it forms a thick, gel-like consistency, then set aside.
[ ] 2. Preheat your oven to 200 °C (180 °C fan / Gas 6).
[ ] 3. Pierce each sweet potato several times with a fork, place directly on the oven rack, and bake for 45–50 minutes until completely tender when pierced with a knife.
[ ] 4. Remove the sweet potatoes from the oven and allow to cool slightly.
[ ] 5. Once cool enough to handle, halve the sweet potatoes and scoop the flesh into a large mixing bowl. Discard the skins.
[ ] 6. Mash the sweet potato flesh thoroughly with a fork or potato masher until smooth.
[ ] 7. Add 3 tbsp olive oil, the oat milk, brown sugar, vanilla extract, salt, and the flax egg. Beat well until the mixture is creamy and fully combined.
[ ] 8. In a small bowl, combine the chopped pecans, brown sugar, olive oil, and a pinch of salt. Stir until all the pecans are evenly coated.
[ ] 9. Lightly grease a medium baking dish (approximately 20 × 28 cm) with olive oil.
[ ] 10. Spread the sweet potato mixture evenly into the prepared dish, then scatter the pecan topping evenly over the surface.
[ ] 11. Reduce the oven temperature to 180 °C (160 °C fan / Gas 4).
[ ] 12. Bake for 25–30 minutes until the topping is golden and caramelised and the filling is set and heated through.
[ ] 13. Remove from the oven and leave to stand for 5 minutes before serving. Serve warm, straight from the dish.

https://www.cuisinesavvy.com/recipe/sweet-potato-pecan-casserole

HealthScore: 76

Built on whole baked sweet potato and real pecans, this casserole has genuine plant-food goodness — but 25 g of added sugar and about a tablespoon of olive oil per serving make it a dessert-adjacent side rather than an everyday dish. Enjoy it as an occasional treat alongside lower-sugar mains.