Dairy-Free Sweet Potato Casserole

Vegetarian
Gluten Free
Dairy Free
Popular
Health score
6%
Dairy-Free Sweet Potato Casserole
60 min.
8
327kcal

Suggestions

Ingredients

  • 0.8 cup spiced apple butter (such as Musselman's)
  • 0.3 cup full fat coconut cream canned
  • 0.3 cup coconut sugar 
  • 0.3 cup tablespoons dairy-free margarine divided melted
  •  eggs 
  • 0.3 cup honey 
  • 0.5 cup pecans chopped for nut-free (omit )
  • pounds sweet potatoes cubed peeled (3 large)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • mixing bowl
  • casserole dish

Directions

  1. Place potatoes in medium saucepan; add about 1 inch of water. Cover and cook 10 to 15 minutes or until tender.
  2. Remove pan from heat, drain sweet potatoes, then return potatoes to pan to help excess moisture evaporate.Preheat your oven to 350°F and spray 1 1/2-quart casserole with cooking spray.
  3. Add the apple butter, eggs, coconut milk or cream, honey and 1/4 cup margarine to a large mixing bowl, and mix to combine.
  4. Add cooked sweet potatoes and mix until mashed.Spoon the sweet potato mixture into your prepared casserole dish.In a small bowl, stir the brown sugar, pecans (if using) and remaining 2 tablespoons margarine together until all ingredients are evenly distributed.
  5. Sprinkle evenly over the sweet potatoes.
  6. Bake for 20 to 30 minutes or until hot and bubbly.

Nutrition Facts

Calories327kcal
Protein4.83%
Fat32.04%
Carbs63.13%

Properties

Glycemic Index
15.03
Glycemic Load
15.84
Inflammation Score
-10
Nutrition Score
13.464782606%

Flavonoids

Cyanidin
0.66mg
Delphinidin
0.45mg
Catechin
0.45mg
Epigallocatechin
0.35mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.14mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:327.21kcal
16.36%
Fat:11.99g
18.44%
Saturated Fat:3.52g
22.01%
Carbohydrates:53.14g
17.71%
Net Carbohydrates:48.56g
17.66%
Sugar:32.2g
35.78%
Cholesterol:40.92mg
13.64%
Sodium:131.69mg
5.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.06g
8.12%
Vitamin A:16426.19IU
328.52%
Manganese:0.74mg
37.02%
Fiber:4.58g
18.31%
Copper:0.3mg
15.13%
Vitamin B6:0.29mg
14.36%
Potassium:486.16mg
13.89%
Vitamin E:1.89mg
12.58%
Vitamin B5:1.18mg
11.75%
Magnesium:42.03mg
10.51%
Phosphorus:102.9mg
10.29%
Vitamin B1:0.14mg
9.2%
Vitamin B2:0.14mg
8.03%
Iron:1.36mg
7.53%
Selenium:5.06µg
7.23%
Vitamin K:6.46µg
6.15%
Calcium:57.66mg
5.77%
Zinc:0.85mg
5.7%
Folate:20.77µg
5.19%
Vitamin B3:0.81mg
4.06%
Vitamin C:3.21mg
3.89%
Vitamin B12:0.1µg
1.63%
Vitamin D:0.22µg
1.47%