Nut-Free Sweet Potato Casserole

Nut-Free Sweet Potato Casserole

This recipe for Nut-Free Sweet Potato Casserole is a delicious holiday crowd-pleaser without nuts or any of the eight major food allergens!

This recipe for Nut-Free Sweet Potato Casserole is a delicious holiday crowd-pleaser without nuts or any of the eight major food allergens!
This recipe for Nut-Free Sweet Potato Casserole is a delicious holiday crowd-pleaser without nuts or any of the eight major food allergens!

Having been diagnosed with a very severe tree nut allergy that will induce an anaphylaxis reaction since I was a toddler, sweet potato casserole is a holiday dish that I never really had the chance to partake in. Granted, being from New England, we didn’t really do the traditional southern pecan and marshmallow-laden casserole. But holidays with my southern in-laws brought plenty of that traditional sweet potato casserole to the table! So, while I can’t personally compare my nut-free sweet potato casserole with the traditional one, I can vouch for this one being absolutely wonderful. Plus it’s one that everyone can enjoy, without potentially life-threatening consequences. 😉 Sweet potatoes are mashed with some simple ingredients and then are topped with sweet and chewy dried cranberries and crunchy seeds with a hint of cinnamon maple flavor. All wholesome ingredients, all delicious, and all free of the major allergens!

Nut-Free Sweet Potato Casserole

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Ingredients

SWEET POTATOES:

  • 3 pounds sweet potatoes
  • ½ cup unsweetened original rice milk
  • 1 tablespoons olive oil or olive oil spread
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon nutmeg

TOPPING:

  • ¼ cup raw pepitas pumpkin seeds
  • 2 tablespoons dried cranberries
  • 1 tablespoon raw sunflower seeds
  • ½ teaspoon maple syrup
  • ½ teaspoon olive oil
  • ¼ teaspoon cinnamon

Instructions

  1. Pierce the potatoes with a fork, wrap them in foil, and bake sweet potatoes for 1 hour at 400 degrees or until tender.* Once cooked and cool enough to handle, remove the skins. In a large bowl, mash the sweet potatoes, rice milk, maple syrup, olive oil/ olive oil spread, cinnamon, salt, pepper, and nutmeg. Place into an 8x8 baking dish or 1-1/2 quart casserole dish.
  2. To prepare the topping, combine the pepitas, sunflower seeds, cranberries, maple syrup, olive oil, and cinnamon in a small bowl. Sprinkle evenly on top of the mashed sweet potatoes. Bake at 350 degrees for 25-30 minutes.
  3. Make ahead tip: Assemble the sweet potatoes and topping, but cover and refrigerate before baking. This can be refrigerated up to 48 hours. When ready to serve, transfer to oven and bake accordingly.
  4. *The sweet potatoes can also be cooked by peeling, chopping, and cooking in boiling water 12-15 minutes, or until fork-tender.
Nutrition Facts
Nut-Free Sweet Potato Casserole
Amount Per Serving (0 g)
Calories 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 0mg 0%
Total Carbohydrates 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 0g 0%
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%
* Percent Daily Values are based on a 2000 calorie diet.

 

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I'm Lindsey! I'm passionate about helping you find healthy habits and nutrition that fit your life - not the other way around!

by LINDSEY JANEIRO, RDN, CLT