Sweet potato casserole is a wonderful Thanksgiving dish and I have always wanted to make a low FODMAP version of it. 

I actually created my first low FODMAP sweet potato casserole recipe in 2015. Right after I started Karlijn’s Kitchen. But it is time for an update. 

This low FODMAP sweet potato casserole is a comforting, holiday-worthy dish that won’t upset your stomach.

It delivers all the warmth and flavor of traditional sweet potato casserole, but it sticks within the safe low FODMAP serving sizes. 

Even for people who don’t have to eat low FODMAP, this casserole is a perfect side dish to a festive dinner.

The low FODMAP diet and sweet potatoes

You can eat sweet potatoes on the FODMAP diet, but you have to watch your portion size. You can read more about FODMAPs and sweet potatoes in this blog.

Sweet potatoes contain the FODMAP-group mannitol. A serving of 70 grams or ½ cup of sweet potato is considered low FODMAP. 

In this recipe, I combine sweet potato with carrots to create a gut-friendly sweet potato casserole! 

This recipe makes 12 servings if you eat the sweet potato casserole as a side dish. It contains 600 grams of sweet potatoes. So you can eat a maximum of ⅛ of the entire recipe as a low FODMAP serving. 

Recipe variations

Two common toppings for sweet potato casserole are marshmallows or a brown sugar pecan topping. 

I provide instructions for both toppings in this recipe, so you can use whichever you prefer. 

Make sure to check the ingredients of the marshmallows so you are sure that you use marshmallows that are suitable for the low FODMAP diet.

Make-ahead and storage tips

One of the best things about this casserole is that it can be prepared in advance. You can assemble the casserole up to 24 hours before baking.

Which is perfect on a busy day when you are preparing a Thanksgiving or Christmas meal. 

Simply prepare the sweet potato casserole without the topping. Cover and refrigerate, then bring to room temperature before baking. 

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

I am very curious about what you think of this low FODMAP sweet potato casserole!

It’s a delicious way to enjoy the comfort of traditional sweet potato casserole, but then low FODMAP. Let me know which topping you liked best 🙂 

Low FODMAP sweet potato casserole

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• Author: Karlijn
• Total Time: 1 hour
• Servings: 12 1x
• Diet: Gluten Free

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Description

A delicious Thanksgiving classic! A low FODMAP sweet potato casserole with a pecan-crumble topping or a marshmallow topping. Gluten-free and low in lactose.

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Ingredients

Scale 1x2x3x

For the casserole base:

• 600 grams (3 cups) sweet potatoes, peeled and cubed
• 150 grams (1 cup) carrots, peeled and cubed
• 2 large eggs
• 50 grams (¼ cup) granulated sugar (I prefer my casserole not too sweet, if you would like to make it sweeter, you can add ½ cup granulated sugar) 
• 60 ml (¼ cup) lactose-free milk or almond milk
• 2 tbsp unsalted butter, softened 
• 1 tsp vanilla extract
• 1/2 tsp salt
• 1/4 tsp ground cinnamon
• A casserole dish

For the pecan topping:

• 50 g (1/2 cup) chopped pecans
• 50 g (1/4 cup) brown sugar
• 50 g (⅓ cup) gluten-free flour mix 
• A pinch of salt
• 2 tbsp unsalted butter, cold

For the marshmallow topping

• 100 g (2 cups) marshmallows (ensure they’re low FODMAP)

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Instructions

For the casserole

1. Preheat the oven to 400°F (200°C). Grease the baking dish.
2. Peel the sweet potatoes and carrots and cut them into cubes. 
3. Put the cubes into a large pan and cover with water. Cook until soft, 20-25 minutes. Drain well.
4. Mash the drained sweet potatoes and carrots with a fork. 
5. Add the eggs and whisk until combined.
6. Melt the butter in the microwave, heating it in short bursts of 30 seconds. 
7. Add sugar, lactose-free milk, melted butter, vanilla extract, salt, and cinnamon to the mashed sweet potatoes. Stir until you have a smooth mixture. 
8. Transfer the sweet potato mixture to the baking dish. 
9. If you want to store the sweet potato casserole before preparing it further. You can leave it to cool down. Then cover it and store it in the refrigerator. 
10. For the topping, you can either choose a marshmallow topping or a pecan brown sugar topping. You can find the instructions for both below. 

For the marshmallow topping

1. Spread the marshmallows over the sweet potato layer to cover the surface. 
2. Bake the sweet potato casserole in the oven for 20-30 minutes until the marshmallows are lightly browned.

For the pecan-brown sugar topping

1. Mix brown sugar, pecans, gluten-free flour, and salt in a bowl. Cut the butter into small cubes. Knead it with your fingers through the flour-sugar mixture until you have a crumbly dough. 
2. Sprinkle the topping over the sweet potato mixture. 
3. Bake the sweet potato casserole in the oven for 20-30 minutes until the pecan topping has lightly browned.

• Prep Time: 30 min
• Cook Time: 30 min
• Category: Dinner
• Method: Oven
• Cuisine: American