(Gluten-Free, Grain-Free & Dairy-Free Option)
With Only 7 Ingredients!
Jump to RecipeWhen I was growing up, sweet potatoes were really only served during the holidays. In fact, I can’t ever remember eating sweet potatoes as a child, unless it was Thanksgiving or Christmas and they were candied in a sweet potato casserole with lots of brown sugar and topped with marshmallows.
It turns out that my mom disliked sweet potatoes, which is why I didn’t ever eat them outside of the holidays. I sure did love the candied ones when they were served, though!
As I grew up, I naturally looked for healthier options and created this sweet potato casserole. I knew I had hit the jackpot when I finally got my mom to try my sweet potatoes and, low and behold, she liked them! It turns out, she just didn’t like all of the sugar in the candied version.
Now, I’ve found her making this recipe herself. In fact, she made it this past Thanksgiving! I had to laugh to myself at the irony.
What Ingredients Will I Need?
You will need the following 7 ingredients to make this sweet potato casserole:
- Sweet Potatoes
- Butternut Squash or Pumpkin
- Granny Smith Apples
- Raisins or Dried Cranberries (Optional)
- Brown Sugar Alternative
- Pumpkin Spice or Ground Cinnamon
- Butter or Coconut Oil
Sweet Potatoes
Sweet potatoes are the base of this recipe. They are naturally sweet, starchy root vegetables that come in many shapes and sizes. We often think of them as being orange. However, some varieties are white or even purple. All of them are rich in vitamins, minerals, antioxidants and fiber. Just 1 cup of sweet potatoes will provide you with over 6 grams of fiber, 769% of your daily vitamin A requirement and 65% of your daily vitamin C requirement!
Squash
I generally use butternut squash in this recipe. However, any variety of squash can be used. I once used cubed pumpkin, instead, and it was delicious! These, too, are full of vitamins, minerals, antioxidants and fiber. For example, just 1 cup of butternut squash will provide you with over 7 grams of fiber, 457% of your daily vitamin A requirement and 52% of your daily vitamin C requirement.
Apples
While any kind of apple can be added to this dish, Granny Smith apples are my go-to apples to cook with. They are not as sweet as some of the other apple varieties and their tartness blends well with the sweet potatoes and squash in this casserole. In addition, a Washington State University study showed that “Granny Smith apples had the most beneficial effect on good gut bacteria in mice.”
“The non-digestible fiber in apples, as well as the polyphenols, or antioxidant compounds, change gut bacteria to … ‘friendly’ bacteria.”
– Jaclyn London, MS, RD, CDN, Nutrition Director of the Good Housekeeping Research Institute.
Researchers have also found that Granny Smith apples are not only anti-inflammatory, but also high in fiber, vitamin C and water content, which helps you stay hydrated and feel fuller, longer.
Spice
And finally, adding a little spice to this dish really adds some flavor. Although I like to add my own homemade pumpkin spice mix to this dish, plain ground cinnamon works great, too. It adds just the right touch of fall.
Although this makes a great side dish for a holiday meal, it is really a great side dish at any time. I often serve this alongside pork chops in the fall. It’s always a crowd-pleaser. I hope it is for you, too!
Sweet Potato Casserole (Gluten-Free, Grain-Free, Dairy-Free Option)
Equipment
- Cutting Board
- Sharp Knife
- 9 x 11 Baking Dish
- Measuring Spoons
- Measuring Cups
- Mixing Spoon
Ingredients
- ¾ Pounds Sweet Potatoes, Peeled & Cubed
- ¾ Pounds Butternut Squash, Peeled & Cubed
- ¾ Pounds Granny Smith Apples, Peeled & Cubed
- ½ Cup Raisins
- ¼ Cup Brown Sugar, Sugar-Free, Alternative
- 1 Tsp Pumpkin Spice
- ¼ Cup Butter
Instructions
- Preheat oven to 450°F.
- Combine all ingredients in a 9 x 11 baking dish.
- Bake in preheated oven for 25 minutes.
- Stir casserole well. Return to oven for 20 more minutes, or until potatoes, squash and apples are soft.
- Cool slightly, serve and enjoy!
Notes
- Calories 167.1
- Total Fat 5.8 g
- Saturated Fat 3.6 g
- Polyunsaturated Fat 0.1 g
- Monounsaturated Fat 0.0 g
- Cholesterol 15.0 mg
- Sodium 58.1 mg
- Potassium 365.5 mg
- Total Carbohydrate 29.9 g
- Dietary Fiber 4.7 g
- Sugars 14.8 g
- Protein 1.5 g
Have you made this sweet potato casserole? How did you like it? Please share below.
