Real Food Sweet Potato Casserole

This real food sweet potato casserole recipe is made healthier with organic ingredients and unrefined sweeteners!

Real Food Sweet Potato Casserole

Sweet Potato Casserole is a great dish to volunteer for Thanksgiving because it’s easy and you can make them the night before. (All you have to do is warm them up in the oven about 20 minutes before dinner and you’re set!) And if you bring them yourself you know you are at least consuming whole food ingredients, and with this recipe, a bit less sugar than most sweet potato casserole recipes.

You can also make homemade marshmallows to top them with a few days prior so you are not doing everything in one day. I made the candied yams and let them sit for a few minutes while I whipped up the marshmallow crème to top them with and they turned out great!

Real Food Sweet Potato Casserole

Real Food Sweet Potato Casserole

 Ingredients:

Instructions:

  1. Preheat the oven to 450 degrees F.
  2. Put the cut potatoes and dash of salt in a pot or large sauce pan and cover with water. Bring to a boil and allow to cook until tender with a fork, about 6-7 minutes.
  3. Transfer the potatoes to a 9×13 pan and add the melted coconut oil, cinnamon, ¼ teaspoon salt, nutmeg and pepper and stir. Lightly mash the potatoes (We like ours “chunky mashed”), then top with optional pecans, ¼ cup maple syrup, ¼ cup of coconut sugar and optional homemade marshmallow or marshmallow crème. I drizzled the crème over the top of our potatoes and transferred the remaining crème to a small baking dish lined with parchment paper and let sit to make marshmallows.
  4. Bake uncovered for 20 minutes and you’re done! If you topped with marshmallows and would like them to be light brown then it may take 20-25 minutes, just keep an eye on them and pull them out before they burn. Even with burnt marshmallow on top, these taste delicious!

 

Real Food Sweet Potato Casserole
 
Author:
Ingredients
  • 5 Medium Organic Sweet Potatoes, peeled and cut
  • Dash of Sea Salt
  • Water
  • 4 Tablespoons Coconut Oil, melted
  • ½ Teaspoon Cinnamon
  • ¼ Teaspoon Salt
  • ⅛ Teaspoon Nutmeg
  • ⅛ Teaspoon Pepper
  • ½ Cup Soaked or Sprouted Pecans or Walnuts, optional
  • ¼ Cup Maple Syrup
  • ¼ Cup Coconut Sugar
  • Homemade Marshmallows or Marshmallow Crème, optional (recipe below)
Instructions
  1. Preheat the oven to 450 degrees F.
  2. Put the cut potatoes and dash of salt in a pot or large sauce pan and cover with water. Bring to a boil and allow to cook until tender with a fork, about 6-7 minutes.
  3. Transfer the potatoes to a 13x9 baking dish and add the melted coconut oil, cinnamon, ¼ teaspoon salt, nutmeg and pepper and stir. Lightly mash the potatoes (We like ours “chunky mashed”), then top with optional pecans, ¼ cup maple syrup, ¼ cup of coconut sugar and optional homemade marshmallow or marshmallow crème. I drizzled the crème over the top of our potatoes and transferred the remaining crème to a small baking dish lined with parchment paper and let sit to make marshmallows.
  4. Bake uncovered for 20 minutes and you’re done! If you topped with marshmallows and would like them to be light brown then it may take 20-25 minutes, just keep an eye on them and pull them out before they burn. Even with burnt marshmallow on top, these taste delicious!

 

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Marshmallow Crème and Marshmallows

Ingredients:

Instructions:

  1. Line an 8×8 baking dish with parchment paper. Homemade marshmallows tend to be sticky, so if you want you can sprinkle a little arrowroot or shredded coconut on the bottom of the pan to help with the stickiness.
  2. Mix ½ cup of filtered water and 3 tablespoons of gelatin in a stand mixer and let sit.
  3. Place another ½ cup of filtered water in a saucepan with honey, vanilla, and salt. Mix and let come to a boil over medium high heat. Let the mixture continue to boil, stirring occasionally, until it reaches 240 degrees on a candy thermometer, about 6-7 minutes. Turn the mixer on low and slowly add the boiling mixture to the gelatin/water mixture. Turn the mixer on high and beat until mixture is thick like marshmallow crème, about 5-10 minutes. You do need to keep an eye on this because all mixers are different. My mixer only takes about 5 minutes while others, like a hand mixer, can take up to 10 minutes.
  4. If this happens don’t despair, it can still be used! It’s just easier to work with when it is smooth like crème.
  5. Transfer the crème to the prepared 8×8 baking dish and top with optional arrowroot or shredded coconut. Let sit for at least 4 hours before trying to cut. If you make them in the evening you can let them sit over night and they will be perfect for cutting in the morning!
  6. I drizzled the crème directly over the candied yams and placed the remaining crème in a small baking dish lined with parchment paper. You can use the 8×8 baking dish, the marshmallow will just be thinner than normal.

Marshmallow Crème and Marshmallows
 
Author:
Ingredients
  • ½ Cup Filtered Water
  • 3 Tablespoons Grass Fed Gelatin
  • ½ Cup Filtered Water
  • 1 Cup Honey
  • 1 Teaspoon Vanilla
  • ¼ Teaspoon Salt
  • Arrowroot Powder or Shredded Coconut (optional)
Instructions
  1. Line an 8x8 baking dish with parchment paper. Homemade marshmallows tend to be sticky, so if you want you can sprinkle a little arrowroot or shredded coconut on the bottom of the pan to help with the stickiness.
  2. Mix ½ cup of filtered water and 3 tablespoons of gelatin in a stand mixer and let sit.
  3. Place another ½ cup of filtered water in a saucepan with honey, vanilla, and salt. Mix and let come to a boil over medium high heat. Let the mixture continue to boil, stirring occasionally, until it reaches 240 degrees on a candy thermometer, about 6-7 minutes. Turn the mixer on low and slowly add the boiling mixture to the gelatin/water mixture. Turn the mixer on high and beat until mixture is thick like marshmallow crème, about 5-10 minutes. You do need to keep an eye on this because all mixers are different. My mixer only takes about 5 minutes while others, like a hand mixer, can take up to 10 minutes.
  4. If this happens don’t despair, it can still be used! It’s just easier to work with when it is smooth like crème.
  5. Transfer the crème to the prepared 8x8 baking dish and top with optional arrowroot or shredded coconut. Let sit for at least 4 hours before trying to cut. If you make them in the evening you can let them sit over night and they will be perfect for cutting in the morning!
  6. I drizzled the crème directly over the candied yams and placed the remaining crème in a small baking dish lined with parchment paper. You can use the 8x8 baking dish, the marshmallow will just be thinner than normal.

 

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About the author: Tiffany is a real food mama who lives in Oregon. She is a stay at home mom of three coconut babies. She is passionate about traditional and healing foods. As a true believer in the health benefits of coconut, she uses coconut products in almost all her cooking. Subscribe to The Coconut Mama’s Newsletter for more articles like this one.

Comments on this entry are closed.

  • Gayle November 19, 2015, 4:59 pm

    Could you please make it easier to print without all the pics. and ads? I get discouraged when pages and pages print off that I don’t want!

    • Brandi November 24, 2015, 4:13 pm

      Gayle: If you click on the green ‘More Options’ button (next to the Facebook, Pinterest, Email, etc. sharing options) you can choose ‘PrintFriendly’. You can click a ‘Remove Images’ box and print the recipe without images or ads.

    • Roberta November 25, 2015, 10:40 am

      Gayle, have you ever heard of the “Plan to Eat” website? When you find a recipe you like. You add it to that website and if you want to print the recipe, it is really easy. They are offering it at half price starting tomorrow thru the 30th of Nov. I have over 600 recipes saved and I absolutely love it. Plantoeat.com.

  • Jennie February 10, 2015, 10:06 am

    I had always wondered what was the difference between sweet potatoes and yams and have read on the internet somewhere that in the US they were the same thing. But what I read didn’t give such details as the type of outside skin and the color of the inside flesh on a true yam, AND that there were 2 types of sweet potatoes. I don’t think I’ve ever purchased the firm one. I live in Georgia and what all of our stores stock around this area are the soft kind…the kind that make lovely baked sweet potatoes and INCREDIBLE sweet potato casseroles. Thanks so much for the information!!

  • erin November 26, 2014, 10:42 pm

    do you let the marshmallows sit out at room temp or put them in the fridge? i’ve been wanting to make marshmallows! thanks for the recipe!

  • Deb King November 25, 2014, 8:16 pm

    Nice recipe but there is a difference between yams (pictured) and sweet potatoes.