Sugar Free Sweet Potato Casserole


Time to prep: 15 minutes (45 minutes to bake the sweet potato)

Time to  bake: 50 minutes


Holiday time always means Sweet potato Casserole.

I have endeavoured to make this dish the closest to how your granny and mom made it.

You did have this as a traditional childhood dish, didn’t you?! Where I grew up you couldn’t get any sweet potatoes, so this is a fairly new addition to my culinary repertoire.


Time Saving Prep Tip:

What’s awesome about this sweet potato dish is that you can prepare it ahead of time. You can literally bake the sweet potato the night before. You can also make the pecan topping then, and if you wanted you could even make twice the amount of topping and freeze some. How good is that?!

A real time saver!


Candida diet advice:

Due to the natural sweetness of the sweet potatoes this dish is only suitable from stage 3 of the Candida diet onward.

In stage 2 greens are preferable. I would also encourage you to use as little sweetener as possible and if in doubt use vanilla stevia rather than xylitol to avoid any acute Candida flare up. If you do eat a bit of this sweet potato casserole dish then try and combine it with greens and some protein like turkey meat to slow down the carb absorption in your body.

Dog owner warning:

Xylitol can make dogs very sick. Be sure to keep any foods sweetened with xylitol out of reach of your animals.




  • 6 medium BAKED sweet potatoes, cubed
  • 1/2 cup xylitol
  • 2 small eggs, beaten
  • Pinch of sea salt
  • 4 tablespoons butter, ghee or coconut butter, softened
  • 1/4-1/2 cup rice milk
  • Optional: 1/4 cup xylitol or a few drops of vanilla Stevia


  • 1.5 cups pecans, roughly chopped
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1/3 cup gluten free all-purpose flour or ground almonds
  • 3 tbsp organic butter (softened), vegan butter or coconut oil
  • Optional: 1/4 cup Xylitol or a few drops of Vanilla Stevia


  1. Preheat oven to 325 degrees F (165 degrees C).
  2. Bake sweet potatoes in the preheated oven for 45 minutes. When cooked and soft in the centre take them out and let them cool down for 15 minutes or until cool enough to touch.
  3. Peel and mash.
  4. In a large bowl, mix together the mashed sweet potatoes, eggs, salt, butter and vanilla extract. Add rice milk according to how firm you would like the texture to be. Mix until smooth. Try the mixture for sweetness. Adjust with a bit of Xylitol or Stevia if necessary. Transfer to a 9×13 inch baking dish.
  5. For the topping mix the Xylitol and gluten free or Spelt flour. Cut in the butter until the mixture is coarse. Stir in the chopped pecans. Sprinkle the mixture over the sweet potato mix.
  6. Cover with foil and bake for 30-35 minutes. Then take the foil off and bake it for a further 20 minutes, or until the topping is lightly brown.

Good enough to have as a pud!


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