Honey Nut and Seed Sweet Potato Casserole

by Heidi @ Food Doodles on December 16, 2015

Mashed sweet potato with no added sugar topped with a crunchy honey nut and seed topping and a little sprinkle of flaky sea salt.  A delicious, easy and healthy side dish that can be prepared ahead.  Perfection!

Honey Nut and Seed Sweet Potato Casserole

Today I couldn’t help but share this wonderful casserole with you!  Back when I made these Mashed Sweet Potatoes with Bacon I mentioned that I’m not a huge fan of super sweet mashed sweet potatoes.  I’m not sure why people add a ton of sugar to them when they’re already naturally sweet.  I do however like the sweet and salty combo and so I did a little play on that with this dish.

Honey Nut and Seed Sweet Potato Casserole

I tossed the nuts and seeds with a little bit of honey and then when it was done I sprinkled a bit of flaky sea salt over the top.  You can see the flakes if you look closely.  To be honest, it is amazing!  But if you don’t have any nice flaky sea salt I think just a pinch of regular sea salt over the top would be delicious too.

Honey Nut and Seed Sweet Potato Casserole

I also love that the vast majority of this can be made ahead.  Store your already mashed sweet potatoes in the casserole dish that you’re going to bake it in in the fridge until ready to place in the oven.  If reheating the sweet potatoes from cold I suggest a 350 degree oven for at least 20-30 minutes, depending on how thick the sweet potatoes are(you want them to be heated through when the nuts are toasted!)  Or you can always heat the sweet potatoes up before baking just to finish off the nut topping which should be added and toasted just before serving.  To make this vegan of course you can use a butter substitute and for those who don’t use honey you could use pure maple syrup and I think that would be amazing 🙂

Honey Nut and Seed Sweet Potato Casserole

You’ll notice the note in the recipe that this recipe was inspired by The Organic Dietitian‘s recipe which looks absolutely wonderful!  She used molasses in her topping and it sounds fantastic.  I’ll be trying that version soon 🙂

Honey Nut and Seed Sweet Potato Casserole

For now, enjoy!  See you tomorrow!

Honey Nut and Seed Sweet Potato Casserole

Honey Nut and Seed Sweet Potato Casserole
 
Prep time
Cook time
Total time
 
Author:
Yield: 6 servings
Ingredients
  • 2 lbs sweet potatoes, peeled and cut into small pieces
  • 3 tbsp salted butter
  • ¾ C mixed nuts and seeds(I used pepitas, sunflower seeds and pecans)
  • 2 tbsp honey
  • Pinch of flaky sea salt
Instructions
  1. Preheat oven to 425 degrees.
  2. In a small pot add the sweet potato and enough water to cover the bottom of the pot. Cover with a lid and place over medium high heat until the water begins to boil. Turn down the heat and simmer until the sweet potatoes pieces are very tender when pierced with a fork. How long this will take depends on the size of sweet potato pieces.
  3. While the sweet potato is cooking, in a small bowl stir together the nuts and seeds with the honey. If your honey is hard or crystallized simply warm up a little before stirring together. Set aside.
  4. When completely tender drain, but reserve the water from the pot. With a potato masher, mash the sweet potatoes with the butter and a pinch of salt until completely smooth. Taste and add the reserved water as needed.
  5. Add the sweet potatoes to a 1.5 quart baking dish. Top with the nuts and seeds and spread over top of the sweet potato as best as you can. It may be hard to spread them as the honey is sticky, but they will be easier to spread after 5 minutes in the oven.
  6. Place the casserole in the oven and bake for 10-15 minutes until the potatoes are hot throughout and the topping is golden and toasted. Serve immediately.
Notes
This can also be baked at 350 for 20-30 minutes instead if desired.
Recipe inspired by this recipe at The Organic Dietician

 

Honey Nut and Seed Sweet Potato Casserole

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{ 5 comments… read them below or add one }

1 Christine@24 Carrot Kitchen December 17, 2015 at 3:16 pm

This dish has some of my fav ingredients and I happen to have all on hand. It looks delicious and am looking forward to trying it .

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2 Daniela Apostol December 17, 2015 at 3:47 pm

Super healthy and delicious. I love the combination of nuts and sweet potatoes.
Daniela Apostol recently posted..Brussels sprouts salad

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3 Tracy @ Served from Scratch December 17, 2015 at 4:10 pm

Wow what a great way to get in a protein packed meatless meal! Looks delicious!
Tracy @ Served from Scratch recently posted..Hamburger Buns (and a little BUN) in the Oven!

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4 Patricia @ Grab a Plate December 19, 2015 at 7:43 pm

I’m pinning this to make for the holidays! I love it and I cannot, for the life of me, understand how some add marshmallows to a sweet potato dish – waaaaaaay too sweet for me! Anyway, very nice dish here!
Patricia @ Grab a Plate recently posted..[Ad] Roasted Cornish Hens with Cherry-Bourbon Glaze

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5 Diane December 20, 2015 at 9:26 pm

I liking this version of sweet potato casserole! I have one that is similar. The pepitas and sunflowers are an intriguing addition! Thanks for this recipe!
Diane recently posted..Maple Date Bars Recipe

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