Bite sized, vegan, gluten free, and refined sugar free, these Healthy Mini Sweet Potato Casserole Cups are a lightened up version of a favorite seasonal casserole. You don’t have to sacrifice flavor or pack on the pounds for this healthier classic!
During the colder months, sweet potato casserole is a must-have side dish. It’s sweet, and basically a dessert that passes as a side dish! This year, I decided to swap the usual sugar-coma-inducing casserole for these Healthy Mini Sweet Potato Casserole Cups. They are much lighter than the classic casserole and perfectly pop-able.
Stick to your fitness goals with this healthier classic!
In an effort to stick with my fitness and healthy habits, I like to keep the ingredients in my recipes as minimal as possible. These mini bites are no exception. I love how the natural flavors of the sweet potatoes shine through. Not only do they provide essential nutrients and fiber, they taste great too!
This recipe is vegan, gluten free, and refined sugar free, but still deliciously rich and creamy. Perfect for your next potluck!
Are these casserole cups simple to make?
To create the crust for your mini casserole cups, combine 1 cup of gluten-free flour with 1/3 cup of ground flax. Stir in 4 tablespoons of melted coconut oil and 4 tablespoons of natural maple syrup. Mix well, then spoon a small amount into each of your mini tins. Be sure to spray your tins with nonstick cooking spray before hand.
Press the dough down firmly, creating small little cups in each tin, then prick the bottom of each with a fork. Bake at 350ºF for approximately 10-12 minutes. Remove from oven and let cool.
Time to add the sweet potato casserole filling!
For the filling, you will start by steaming 1 medium sweet potato until tender. I like to chop mine into large chunks and cook in a microwavable steamer for about 8-10 minutes (a few minutes at a time).
When the potatoes are tender, remove the peels, then mix together with the following ingredients:
- 2 tbsp almond milk
- 3 tbsp natural maple syrup
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
Once you have a creamy texture, spoon a small amount onto each of your mini crusts. Place them back into your oven and cook for another 3-5 minutes. This is simply to warm the cups prior to serving.
Instead of topping with marshmallows, I like to top my casserole cups with homemade granola before returning them to the oven. Try my recipe for Maple Coconut Granola. It’s the perfect crunchy addition.
Ingredients
- 1 cup gluten-free flour
- 1/3 cup ground flax
- 4 tbsp melted coconut oil
- 7 tbsp natural maple syrup
- 1 medium sweet potato
- 2 tbsp almond milk
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- granola for topping, optional
Instructions
- To create the crust for your mini casserole cups, combine 1 cup of gluten-free flour with 1/3 cup of ground flax.
- Stir in 4 tbsp of melted coconut oil and 4 tbsp of natural maple syrup. Mix well, then spoon a small amount into each of your mini tins. Be sure to spray your tins with nonstick cooking spray before hand.
- Press the dough down firmly, creating small little cups in each tin, then prick the bottom of each with a fork. Bake at 350ºF for approximately 10-12 minutes. Remove from oven and let cool.
- For the filling you will start by steaming 1 medium sweet potato until tender.
- When the potatoes are tender, remove the peels, then mix together with the following ingredients: 2 tbsp almond milk, 3 tbsp natural maple syrup, 1/2 tsp ground cinnamon, and 1/4 tsp ground nutmeg.
- Once you have a creamy texture, spoon a small amount onto each of your mini crusts. Place them back into your oven and cook for another 3-5 minutes. This is simply to warm the cups prior to serving.
- Instead of topping with marshmallows, I like to top my casserole cups with homemade granola before returning them to the oven.
Notes
Home Chef Tip: If you do not have a steamer or microwavable steamer, you can simply pierce the sweet potato skin with a fork 5 to 6 times and microwave for 5-10 minutes—rotating them halfway through.
We hope you enjoy these Mini Sweet Potato Casserole Cups from SoFabFood Home Chef, Julie from The Healthy Home Cook. If you love this simple recipe, be sure to visit our Side Dish Section for more like it. For daily recipe inspiration, like us on Facebook and follow us on Pinterest. Enjoy!
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