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A low FODMAP sweet potato casserole with marshmallows and pecans next to it

Low FODMAP sweet potato casserole


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

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.


Ingredients

Scale

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)

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