Sweet Potato Casserole

Vegan, Vegetarian, Sugar-Free, Keto, Paleo, AHS Elimination Diet

Positive Nutrition Aspects

Brain-Healthy Food, Carotenoid-Rich Food, Flavonoid-Rich Food, Vitamin A-Rich Food, Vitamin C-Rich Food, Calcium-Rich Food

Serves 6 to 8 as a side dish

Equipment Needed

1. Pot
2. Colander
3. Stove
4. Oven
5. Potato Masher, Mixer, or Food Processor (only 1 needed)
6. 9 by 9 Glass Cooking Dish


2 lbs Sweet Potatoes
Salt and Pepper to Taste
1 Teaspoon Cinnamon (add more if you really love Cinnamon)
1 Teaspoon Pure Monk Fruit (It is important that it is pure and has no additives, no sugar alcohol) - Chef's Recommendation
½ Teaspoon Vanilla Extract
1 Teaspoon Bourbon Extract flavoring (Optional)
½ Teaspoon Nutmeg (Optional)
½ Teaspoon Ground Allspice (Optional)


This can be prepared the day ahead and stored in the refrigerator and warmed for about 30 minutes at 350 degrees in the oven on the day of Thanksgiving.

1. Prepare the sweet potatoes by cutting into cubed pieces. No need to peel as the peel will come off easily after cooking.

2. Put the cubed pieces of sweet potato into the pot and cover with water.

3. Place on the stove and set the burner to high.

4. Cover with a lid.

5. Bring to boil.

6. Cook for 20 - 25 minutes.

7. Remove pot from stove, strain with a colander, and rinse with cold water.

8. While rinsing with cold water, remove the peels and place sweet potatoes back into the pot.

9. Depending upon kitchen equipment, either: a. Mash potatoes with a masher. b. Mix potatoes with a mixer. c. Utilize a food processor to puree potatoes.

10. Add the spices (Cinnamon, Nutmeg, Ginger, and optional flavorings if used) to the pot.

11. Mix thoroughly.

12. Place into the 9x9 glass pyrex cooking dish.

Put in the oven for 20 minutes at 350, or for 30 minutes if being heated up from refrigerator, before serving.

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