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Healthy Home Economist / Archives / Recipes / Baby Food Recipes / Sweet Potato Casserole Recipe (Sugar Free)

Sweet Potato Casserole Recipe (Sugar Free)

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

Easy recipe for sweet potato casserole that contains no added sugar with no loss of taste and overall deliciousness! Perfect as a holiday side dish or even as a healthy baby food.

sweet potato casserole

When my first child was a young toddler, I didn’t know about the importance of serving wholesome fats with vegetables. Science has shown that doing this significantly improves nutrient absorption. A healthy fat mashed in with baby food also greatly improves satisfaction from the meal. This means the child feels full much longer.

Consequently, when I made baby food, I simply steamed the organic vegetables in a bit of filtered water. Then I pureed them with a small amount of bone broth without adding anything else before serving.

The problem with this approach is that my son didn’t seem to get filled up very well. He was always hungry again within a very short time. He also ended up eating way too much – so much so that he developed carotenaemia. This condition is an orange coloration of the skin from excessive beta carotene in the diet.

Doctors say that carotenaemia is a benign condition that resolves on its own. Fortunately, my son didn’t seem to suffer any ill effects from it. He just looked like he spent a lot of time in the sun which was a very strange look for a young child! But it did seem to indicate very clearly to me that large amounts of organic baby food were less than ideal.

By the time my second child was born and ready for homemade baby food, I had learned all about ancestral diet and Traditional Foods. This primarily involved adding generous amounts of healthy fats to my family’s diet.

I noticed that my second son, who also was capable of eating large amounts of my homemade baby food, ate much less when I included these healthy fats in the veggie puree.  He never came close to eating the massive amounts of veggies that my first son did at the same age and he stayed full between meals and was much more satisfied after eating too.

To my great relief, he never developed carotenaemia either! You can learn more about the beta carotene Vitamin A myth in the linked article.

Sweet Potato Casserole

Below is the sweet potato casserole recipe which was my second son’s favorite baby food dish.  It is made with organic sweet potato and loads of healthy fats.  Ensuring that homemade baby food always includes some healthy fats is very important so that baby can absorb all those wonderful nutrients and stay happy and full afterward until the next mealtime rolls around!

Love sweet potato?  Check out this recipe for sweet potato pasta too!

sugar free sweet potato casserole in a dish

Sweet Potato Casserole Recipe (Sugar Free)
4.5 from 2 votes
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Sweet Potato Casserole Recipe

Sugar-free recipe for sweet potato casserole that is wholesomely sweetened with healthy fats and makes an ideal holiday side dish. It is perfect for baby food too!

Course Side Dish
Cuisine American
Keyword sugar free
Servings 12
Author Sarah Pope

Ingredients

  • 1-2 pounds sweet potato preferably organic
  • 1/4 pound butter preferably grassfed
  • 2 cups coconut cream
  • 1/4 cup cream
  • 3 egg yolks preferably pastured or free range
  • 1/2 tsp ground cinnamon optional
  • 1/2 tsp ground nutmeg optional
  • 1/4 tsp sea salt

Instructions

  1. Bake (do not microwave) or boil sweet potato until tender and peel while hot. Place in a casserole dish and mash until smooth. Melt coconut cream and butter together over low heat on the stove.

  2. Mix butter/coconut mixture, cream, egg yolks and optional spices with mashed sweet potato in the casserole dish. Whip until mixed well. Sprinkle sweet potato casserole with additional freshly ground Ceylon cinnamon on top if desired.

  3. Place sweet potato casserole in a preheated 350 F/ 177 C degree oven for 30 minutes or until bubbly on top.

  4. Cool for 10 minutes on the counter and then serve. Refrigerate leftovers. Reheat as needed for later meals.

Recipe Notes

You may use sour raw cream in place of the fresh cream if desired.

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Category: Baby Food Recipes, Side Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (22)

  1. Camilla

    Jan 10, 2018 at 9:07 am

    Can you give an alternative to using eggs in this recipe? Thankyou

    Reply
  2. Cj Lambert via Facebook

    Aug 1, 2014 at 6:41 pm

    I was wondering how to take sugars out of foods I already love , but needs that sweet taste . I will look into more foods that can be replaced with coconut oil cream. Thanks

    Reply
  3. Sunny L. Klang via Facebook

    Aug 1, 2014 at 2:42 pm

    Now I understand the reason behind my putting butter on my families cooked veggys. Handed down from my Grandmother I guess. My mother always did it too. She taught me to cook. Love that butter in my mashed potatoes. Thanks Sarah. Love your blog. I have learned a lot from you. My daughter, new Mom, has learned and still learning from you.

    Reply
  4. Sowmya

    Dec 12, 2013 at 6:03 am

    Is Margarine a healthy fat ?

    Reply
    • Sarah TheHealthyHomeEconomist

      Jul 31, 2014 at 10:05 pm

      No … it is processed factory fat.

  5. chinonso enimola

    Apr 10, 2013 at 5:15 pm

    Wow dis is reaLly grt my baby is 14months old I hope this recipe will be grt for her cus she is actually chubby

    Reply
  6. Megan

    Jan 17, 2013 at 7:15 am

    Adriana,
    I believe Sarah would say, and correct my if I’m wrong – I am curious to know as well, to avoid sweet potatoes for as long as possible, perhaps to 2 years old ??
    Here is a link to another article titled, “The Right Way to Feed Babies.”
    https://www.thehealthyhomeeconomist.com/right-way-to-feed-babies/

    In this article she states, “Best also to avoid high starch veggies like potatoes and sweet potato, which contain very complex starch molecules which are much more difficult to digest for baby than non starchy vegetables.” She goes on to say, “I would recommend delaying any introduction of grain based foods and starchy vegetables for as long as possible. Some experts advise that the child be 2 years old before being given these foods to eat.”

    I also have a 5 month old. We have started the soft-boiled egg yolk and I add coconut oil to that, but I’m curious as to what I should add next to his diet (after the liver). He seems to have a bad allergy to avocados, in which bananas are often included in that. Since bananas may not be an option right now I’m hoping to try pears or apples within a few months.

    Reply
    • Maria

      Jan 19, 2013 at 1:34 pm

      Megan

      I had the same fears when my baby was that age, especially because I was a first-time mom. Read these books, they are excellent guides for me, together with Dr. Weston Price’s teachings: Super Nutrition for Babies: The Right Way to Feed Your Baby for Optimal Health [Katherine Erlich, Kelly Genzlinger, David Brownstein M.D.] and Gut and Psychology Syndrome [Dr. Natasha Campbell-McBride]. Trust your gut for everything.

      Best of luck to you and your baby 🙂

  7. adriana

    Jan 10, 2013 at 7:07 pm

    At what age did you introduce this recipe? My baby is 5 months and we are introducing fruits and veggies. I breast feed exclusively but he seems to be hungry all the time

    Reply
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