Honey Nut and Seed Sweet Potato Casserole

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 sweet potato casserole side dish that can be prepared ahead.
Course Side, Side Dish
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 servings


  • 2 lbs sweet potatoes peeled and cut into small pieces
  • 3 tablespoons salted butter
  • 3/4 cup mixed nuts and seeds (I used pepitas, sunflower seeds and pecans)
  • 2 tablespoon honey
  • Pinch of flaky sea salt


  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.

Recipe Notes

This can also be baked at 350 for 20-30 minutes instead if desired.
Recipe inspired by this recipe at The Organic Dietician