Grandma’s Special Low-FODMAP Sweet Potato Casserole Recipe 2 ways; Gluten-free, Vegan

The holidays would not be the same without low-FODMAP sweet potato casserole.  If I only ate this all night, I would still be satisfied.  A little savory and a lot sweet.  The best combination.  Perfect for a low-FODMAP Thanksgiving.

Since I shared my low-FODMAP stuffing/dressing recipe, I fine-tuned my grandma’s low-FODMAP sweet potato casserole for Thanksgiving.  Plus you can pick between a low-FODMAP pecan top (vegan suitable) and a low-FODMAP marshmallow top for this low-FODMAP sweet potato casserole.  Note the addition of parsnips and carrots packs it with more fiber and antioxidants, and you can modify the sugar for your desired level of sweetness.

Which topping is your favorite?

Check out my low-FODMAP Thanksgiving recipe collection blog for other menu ideas.  Or peruse over 200 more low-FODMAP Recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD


Grandma’s Special Low-FODMAP Sweet Potato Casserole 2 ways; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

A FODMAPPERS tip about sweet potatoes: sweet potatoes are not the same as yams.  In my home of the United States, the term ‘yam’ is often used interchangeably with ‘sweet potato’.  In other parts of the world this is not the case.  A ‘yam’ is a brown skinned root vegetable with a white interior; a ‘sweet potato’ is a brown skinned root vegetable with an orange interior (apparently they aren’t even related!).  When reviewing low and high FODMAP lists, a low-FODMAP single portion of sweet potato is 1/2 cup or 70 g, whereas a yam is twice this amount  🙂

Serves 12

Bake 400 F

Prep time: 60 minutes (includes 20 minutes baking)

Ingredients

For low-FODMAP Sweet Potato Base Layer:

  • 1.75 pounds/800 g sweet potatoes, peeled and cut into 1-inch pieces (about 3-4 medium)
  • 1 pound parsnips, peeled and cut into 1-inch pieces (about 6 medium)
  • 1 pound carrots, peeled and cut into 1-inch pieces (about 6 medium)
  • 3/4 cup cream from top of canned coconut milk
  • 2 tablespoons coconut oil, vegan margarine, or butter (if non-vegan- 1 tablespoon is 1 low-FODMAP serving)
  • 2 tablespoons maple syrup
  • Optional: ½ -1 cup brown sugar, depending on desired sweetness
  • 1 tablespoon orange zest
  • 1/2 teaspoon salt

For Low-FODMAP Topping:

  • 1 pack white mini or regular size marshmallows (not suitable for vegans)
    • mine had the following ingredients: corn syrup, sugar, modified cornstarch, dextrose, water, contains less than 2% of gelatin, tetrasodium pyrophosphate (whipping aid), natural and artificial flavor, blue 1

OR

  • ½ cup chopped pecans
  • 1 cup light brown sugar
  • 4 tablespoons coconut oil, vegan margarine, or butter (see above note)

Directions

  • Preheat oven to 400 F
  • In a 5- to 6-quart Dutch oven or large pot boil sweet potatoes, parsnips, and carrots, covered, in enough boiling salted water to cover until tender (about 30 minutes)
  • Drain. Return potato mixture to Dutch oven
  • Mash potato mixture until smooth, using masher
  • Gradually add coconut cream, coconut oil or butter, maple syrup, optional brown sugar, orange zest and salt, using hand beating or slow-speed mixer until light and fluffy
  • Transfer to a 2-quart square baking dish
  • Prepare topping:
    • Mix together pecans, brown sugar and coconut oil/butter in bowl and spread over top
    • Alternative: spread marshmallows evenly to cover surface

  • Bake for 15 to 20 minutes until bubbling or until marshmallow are light brown

TO MAKE AHEAD

  • Prepare as directed until placed in baking dish. Cover and chill for up to 24 hours, or can freeze
  • Remove from fridge and let stand at room temperature for 30-60 minutes
  • Preheat oven to 400 degrees F
  • Continue as above

  • Sweet and nutty- I love a low-FODMAP sweet potato casserole with a pecan top

  • And the low-FODMAP sweet potato casserole with marshmallow top melts in your mouth.  I can’t pick my favorite!

  • I went with a little of each 😉

Comments Rating 5 (1 review)

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4 Comments

  1. Jeanne October 14, 2019
    • Rachel Pauls Food October 14, 2019
  2. Erin T. October 26, 2019
    • Rachel Pauls Food October 26, 2019

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