This gluten free sweet potato casserole is also free of any added sugar, making it lower in carbs than traditional versions! Complete with a buttery, pecan streusel topping, this recipe is still one of the best sweet potato casseroles you've had, with just a fraction of the calories and sugar. We're confident you will love this healthier for you version of the classic.
Growing up, sweet potato casserole was everyone's favorite dish. My family always opted for a version with a crumbly, pecan streusel topping over marshmallows. This side dish is more of a dessert than anything, and our family recipe has a ton of sugar and carbs!
When starting to watch our food intake, we decided to re-invent our favorite family classic by making it gluten free, with the same sweet, spiced and creamy sweet potato filling. We removed added sugar and replaced it with our favorite sugar replacement, and the results were spectacular!
Every November we start daydreaming of this casserole. If you're in planning mode, this is one of those low carb and gluten free Thanksgiving recipes you can't forget this year! 😉
We're confident that this recipe will please a crowd, and it's very simple to make! Feel free to skip to the recipe card if you want to jump right into it. If you have questions, make sure to read the body of the text where we talk about substitutions, FAQ's and more.
This post is also available as a Google Web Story.
Ingredients:
For the sweet potato casserole:
- Sweet potatoes - Peeled and cut into chunks so they soften up quickly. You can use yams or anything with red skin.
- Eggs - To bind the sweet potatoes together.
- Unsalted butter - Melted and then mixed into the sweet potato mixture.
- Heavy whipping cream
- Sugar free sweetener of choice - Anything you prefer here.
- Vanilla extract & cinnamon
- Kosher salt - To balance the sweetness.
For the pecan streusel topping:
- Cold unsalted butter - For the topping, this will be crucial to get that nice praline or streusel like topping. Warm or melted butter will not work to achieve the right texture, and the mixture will simply spread overtop of the mixture and become too wet.
- Sweeteners - We opt for a mixture of brown sugar replacement, and a regular granular sugar replacement for the best flavor, but you can use one or the other. Make sure to use something granular, so that it bulks like sugar and creates the proper texture.
- Almond flour - We're using almond flour because it's naturally gluten free and low in carbs. We find it to be a great replacement for regular all purpose flour, as well as most 1:1 gluten free flour blends.
- Cinnamon - Just a touch for great flavor!
- Kosher salt - To balance the sweetness and overall flavorful.
- Pecans- Either halves or pieces will work perfect fine, just make sure they're raw and unflavored.
How To Make Gluten Free & Sugar Free Sweet Potato Casserole:
Step 1: Make the Pecan Crumble Topping
We like to start with this step first so we can chill the topping in the fridge while the rest of the casserole comes together.
In a large mixing bowl, combine almond flour, brown sweetener and granular sweetener, kosher salt, cinnamon and cold butter in chunks. Don't add the pecans just yet. You can use a stand mixer with a paddle attachment, a blender or food processor, or even your hands.
Mix until a thick dough forms, sort of like a paste. You may notice streaks of butter in your streusel topping.
Gently fold in the pecans. Set aside in the fridge to keep chilled while you make the sweet potato filling.
Step 2: Make the Sweet Potato Filling
Preheat your oven to 350°F. Melt one stick of butter in a separate container and set aside.
Peel the large sweet potatoes and cut them into chunks. Try to make them roughly the same size for even cooking.
Cook your sweet potatoes in a pot of boiling water until they are soft enough to stick a fork thru. This should take about 15-20 minutes.
Drain water, and add to a large bowl to mash, or use your stand mixer with the paddle attachment. You could also use a blender or food processor to make the mash ultra creamy and smooth.
Add the remaining sweetener, melted butter, heavy cream, vanilla extract, salt and cinnamon to the mash mixture. Don’t add eggs yet, we don’t want to accidentally scramble them or over-mix them.
Mix until well combined and smooth, then adjust seasonings and sweetener to taste. Then, add eggs.
Step 3: Assemble & Bake
Spread the creamy sweet potato mixture into a casserole dish as evenly as you can.
Top with the pecan crumble topping in large chunks, pressing lightly to adhere. Bake for about 60 minutes, until golden brown.
After about the 20 minute mark, keep an eye on the pecan topping. If the pecans or almond flour topping is starting to brown too fast, cover with aluminum foil.
Allow at least 20 minutes for the casserole to cool (and for the crumble to harden) before eating, then dig in!
Recipe Notes:
We modified this Sweet Potato Casserole recipe from its original super delicious (albeit high sugar) version, which is a family recipe.
We've also updated the recipe to perfection as well as the photos a few times over the years!
This healthier-for-you version has 17 net carbs per serving, while the original version has 48 net carbs. We call finding swaps like this a major win.
Now, we do realize people have different preferences, we will outline some swaps for different dietary preferences below to the best of our ability.
Frequently Asked Questions:
Yes, absolutely. You can easily adapt this recipe by adding brown sugar and regular white sugar in place of our sugar replacements.
Maple syrup or coconut sugar would be a great option for flavor in the mashed sweet potatoes mixture as well.
Just make sure you're using a sweetener that bulks like sugar for the pecan crumble topping, or it won't set up correctly. (Swerve is our top choice).
Another note, look for things that measure like sugar if you can, which will make the recipe as easy 1:1 swap.
One more note, since we've been eating a sugar free lifestyle for a while now, our palate does tend to prefer things less sweet. You can always add more sweetener to taste!
Yes, absolutely, and quite easily actually. If dairy free, here are a couple suggestions we can make.
Replace the butter with your favorite dairy free or vegan butter.
You can replace the heavy whipping cream with a full fat coconut milk for an extra creamy texture.
Want to lighten up the calories a bit? No problem, swap the heavy whipping cream for your favorite nut milk.
Unfortunately we're not sure if you can easily swap in coconut oil in place of butter for this recipe. If you try it, let us know how it goes in the comments so others can learn too.
For this recipe, it's really important that the butter is cold when you make the pecan crumble topping.
If the butter is heated up it will simply melt your sweeteners and you won't get the texture for the crumble that you're looking for.
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More Sugar Free & Gluten Free Thanksgiving Options:
- Healthy Apple Crumble Bars with Pecans
- Keto Green Bean Casserole
- Harvest Salad with Cranberry Lemon Vinaigrette
- Creamy Mashed Turnips
- Air Fryer Smashed Potatoes with Garlic & Herbs
Gluten Free Sweet Potato Casserole (Sugar Free, Low Carb)
Ingredients
For the filling:
- 4 pounds sweet potatoes, peeled and cut into chunks
- 2 whole large eggs
- 1 stick unsalted butter (½ cup or 4 tablespoons)
- 4 ounces heavy whipping cream
- 2 teaspoons ground cinnamon
- 144 grams granular erythritol ¾ cup. You can use any sweetener of choice.
- ½ teaspoon kosher salt
- 2 teaspoons vanilla extract
For the pecan streusel topping:
- 112 grams almond flour (1 cup)
- 1.5 sticks cold unsalted butter (must be cold)
- 96 grams brown sugar replacement (½ cup)
- 96 grams granular erythritol (½ cup)
- 1 teaspoon ground cinnamon
- ½ teaspoon kosher salt
- 16 ounces pecan pieces or halves
Instructions
- In a large mixing bowl, combine almond flour, brown sweetener and granular sweetener, kosher salt, cinnamon and cold butter in chunks. Don’t add the pecans just yet. You can use a stand mixer with a paddle attachment, a blender or food processor, or even your hands. Mix until a thick dough forms, kind of like a paste. You may notice streaks of butter in your streusel topping.Gently fold in the pecans. Set aside in the fridge to keep chilled while you make the sweet potato filling.
- Preheat your oven to 350°F. Melt one stick of butter in a separate container and set aside. Cook your sweet potatoes in a pot of boiling water until they are soft enough to stick a fork thru. This should take about 15-20 minutes. After cooked, drain water, and add to a large bowl to mash, or use your stand mixer with the paddle attachment. You could also use a blender or food processor to make the mash ultra creamy and smooth.
- Add the remaining sweetener, melted butter, heavy cream, vanilla extract, salt and cinnamon to the mash mixture. Don’t add eggs yet, we don’t want to accidentally scramble them or over-mix them.Mix until well combined and smooth, then adjust seasonings and sweetener to taste. Then, add eggs.
- Spread the creamy sweet potato mixture into a casserole dish as evenly as you can. Top with the pecan crumble topping in large chunks, pressing lightly to adhere. Bake for about 60 minutes, until golden brown.After about the 20 minute mark, keep an eye on the pecan topping. If the pecans or almond flour topping is starting to brown too fast, cover with aluminum foil.
- That’s it! Allow at least 20 minutes for the casserole to cool (and for the crumble to harden) before eating.
- This will keep in an airtight container in the fridge for up to 5 days.
Notes
- Reheat on the stovetop, in the oven or in the microwave. Store in an airtight container in the fridge for up to 7 days.
- Sweeten to taste, so be sure to taste the sweet potato filling before the eggs are added.
Nutrition
These nutrition facts are provided as a courtesy and are only estimates. We cannot guarantee the accuracy.
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