Maple Pecan Sweet Potato Casserole

A little twist on a sweet potato casserole while maintaining the same great taste!

Maple Pecan Topping

• 1/3 cup maple syrup
• 2/3 cups rolled oats
• 3 tablespoon butter ( I used Earth Balance)
• 1 cup chopped pecans, coarsely chopped
• 3/4 teaspoons ground ginger
• 1 1/2 teaspoon cinnamon


• 4 medium sized sweet potatoes
• 3 eggs
• 3 tablespoons maple syrup
• 1/4 cup unsweetened milk of your preference (I used coconut milk)
• 3 Tablespoons melted butter
• 2 teaspoons vanilla
• 1 1/2 teaspoon orange zest
• 1/2 teaspoon salt


Maple Pecan Topping

Combine maple syrup, rolled oats, pecans and butter.
Stir thoroughly until all of the ingredients are mixed evenly.


Preheat oven to 400 degrees Fahrenheit. Butter a casserole dish. Set aside.
Poke holes in 4 sweet potatoes and place in oven. Make until tender ( 50-60 minutes). Reduce oven to 350 degrees.
When potatoes are done roasting, pull out of oven and remove skin. place into large bowl and combine butter. Mash together using potatoes masher or fork.
Whisk in eggs, maple syrup, milk of choice, vanilla, salt, and orange zest. Mix thoroughly.
Place mixture into casserole dish
Top with Maple Pecan Topping

* Keep in mind substitutions can be made for ingredients such as coconut milk, Earth Balance butter, eggs, and oats.
*This recipe will keep refrigerated in the fridge for up to a week

Kelsey Beckmann RD, LDN

Kelsey Beckmann RD, LDN

Kelsey Beckmann is a registered dietitian and local runner from
Jacksonville. Her interest in dietetics was sparked by her own experiences of the impact of nutrition on the human body in motion. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner. Since then, she has enjoyed several opportunities to race at the top level of running across the United States. As both a soccer player and a runner, she has felt the ebbs and flows of nutrition on performance. Kelsey knew she was destined to help other athletes benefit from the implementation of optimal nutrition. When Kelsey is not working with ambitious athletes, she works as a clinical dietitian at St. Vincent’s Medical Center. She enjoys the challenges that both arenas bring, and looks forward to developing herself as a well rounded registered dietitian. Kelsey is grateful for the opportunity to promote healthy and active lifestyles within the Jacksonville community.

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