Sweet Potato Casserole

This is probably one of my favorite and most versatile dishes courtesy of Paleo Comfort Foods by Julie & Charles Mayfield.  It's great for a pre-workout energy boost without weighing you down.  Andrew just stands there at the counter and eats it cold before heading to the gym.  It makes an excellent side dish at Thanksgiving or any dinner.  It's also very tasty for breakfast with some eggs, bacon and avocado.  Garnet yams/sweet potatoes do not need all that brown sugar to make it delicious, and the lemon zest really brightens the flavors.

Sweet potato ingredients.jpg


  • 2 pounds (900g) of garnet yams/sweet potato  (stores label them differently, it should be the ones that are orange inside.)
  • 1/4 cups of canned coconut milk
  • 2 large eggs, lightly beaten
  • 1 tsp of vanilla extract (or 1/2 tsp of ground vanilla bean)
  • 1 tbs of coconut oil or butter
  • 2 tsp of cinnamon
  • 1 tsp of nutmeg
  • 1 tsp lemon zest
  • salt and pepper to taste
  • 3/4 cup of chopped pecans


1. Peel potatoes and cut into equal-sized cubes.  Place all in large pot and cover with water.  Boil until potatoes are very tender.

cubed sweet potato

2. Preheat oven to 350 degrees.

3. Combine dry ingredients together in a small bowl.  (I like to use my fingers to help make sure the lemon zest is well combined with the spices.


4. Drain potatoes and return to pot.  Using handheld mixer blend in coconut milk.

5. Then blend in eggs, vanilla, oil (or butter), cinnamon, nutmeg, lemon zest, salt and pepper.

Blended ingredients

6. Place mix into a 9"x9" pyrex dish.

7. Sprinkle top with chopped pecan pieces.

assembled dish

8. Bake 20-30 minutes or until golden brown on top.

9. Eat warm, eat cold, as a side dish or the main piece.  Just enjoy!  


Nutritional Information per person.  (Serves 9)

  • Calories - 225    
  • Carbs - 31    
  • Fat - 11  
  •  Protein - 4    
  • Sodium - 27    
  • Sugar - 1