Naturally Sweetened and healthy. Pressure Cooker Sweet Potato Casserole with a divine Pecan Crumble is the the sweet potato holiday dish I’ve been waiting to discover my entire adult life! Perfectly sweet and buttery plus dinner, dessert, and breakfast worthy!
Before this Pressure Cooker Healthy Sweet Potato Casserole entered my life, sweet potato holiday dishes meant a pound each of butter and brown sugar, plus what the heck, sometimes mini marshmallows. I would have a sugar buzz headache before I even got to the pie! But no more my friends! We’re taking sweet potatoes back to their nutrient rich, healthy roots, and they are about to steal the holiday spread show.
Creamy, sweet, vanilla-y sweet potatoes plus Crispy, Buttery, Pecan Crumble = Oh My, Oh My. Take a moment and just gaze upon that crumble.
How can this dish possibly compare to the dessert-like version? I thought the same thing. But I set out to convince my “healthy sweet potato casserole hatin'” sister Cami and my “I hate sweet potato anything, every time” husband, that good for you sweet potatoes could outshine any pie. Can you guess my secret ingredient?
Yep, bananas. Excuse the off-putting picture, but this is important here. These bananas get “cooked” up along with the sweet potatoes and turn into an intensely sweet syrup inside their now blackened, ugly exterior. A true example of “it’s what’s on the inside that counts.” See that banana “syrup”. That there is the “secret”. And it’s glorious.
Combine that with the natural sweetness and creaminess of the sweet potato…
And you’ve struck gold. Orange gold.
That is fuel food at its finest and I could eat it just as is. But why, when there’s a naturally sweetened pecan crumble just begging to take it to the next level and convince one doubtful sister and one sweet potato hatin’ husband, that they indeed DO love sweet potatoes. Oh yes I did.
Enjoy for the holidays and every month of the year thereafter!
I first fell in love with the art of naturally sweetening foods when I took this Go Sugar Free course in 2014 and it quite honestly changed my life. A new course will be starting January 3, 2018 which is perfect timing for a New Year, New You resolution. Check it out now to get yourself thinking and I’ll remind you about it again as it comes closer.
Be sure and check out these other dishes to round out that holiday table
Tools/Ingredients Used to Make Pressure Cooker Healthy Sweet Potato Casserole
Instant Pot or
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Pressure Cooker Healthy Sweet Potato Casserole with Pecan Crumble
This is my Sweet Potato Casserole dream come true! Creamy, crunchy, buttery, and perfectly sweet. It’s heaven in a bowl!
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 60 minutes
- Yield: 8 servings
- Category: main meal
- Method: Pressure cooker
- Cuisine: American
For the Sweet Potato Mixture
- 3 pounds small – medium size sweet potatoes, scrubbed (the small, long ones cook better vs the thicker round ones)
- 2 medium size bananas, ripe with a few brown spots – too ripe and the flavor isn’t as good
- 2 tablespoons coconut oil
- 3/4 – 1 cup unsweetened vanilla almond milk
- 1 tablespoon vanilla extract
- 1 teaspoon ground cinnamon (preferably Vietnamese cinnamon)
- 1 teaspoon kosher salt
For Pecan Crumble
- 1 cup pecans
- 1 1/2 cups old fashioned rolled oats
- 3/4 teaspoon kosher salt
- 1/4 cup melted coconut oil
- 2 tablespoons pure maple syrup
- 1 teaspoon vanilla extract
- Pour 1 cup of water into the pressure cooker pot. Place trivet or strainer inside then add sweet potatoes. Wrap bananas in foil well so that the juices can’t leak out while cooking, and place them on top of the sweet potatoes. Secure the lid and turn pressure release knob to a sealed position. Cook at high pressure 25 minutes.
- Meanwhile, place pecans, oats, and salt in a blender or food processor and pulse a few times to coarsely chop the ingredients. In a medium size bowl, whisk together coconut oil, maple syrup, and vanilla extract. Add oat/pecan mixture and toss to coat the ingredients well. Set aside.
- When pressure cooking is complete, use a quick release (could also allow pressure to naturally release).
- Preheat oven to 375 degrees and lightly grease a 9 x 13-inch casserole dish.
- Remove the packet of bananas and carefully open to release the steam. Don’t let the juices spill out!
- Remove sweet potatoes and allow to cool slightly. Pull the skin away from the sweet potato, it should slide off very easily.
- To a large bowl add the sweet potatoes, bananas, and any juice from the inside of the banana foil packet. Top with the coconut oil and allow it to melt. Add 3/4 cup almond milk, vanilla, cinnamon, and salt and use a hand mixer or a potato masher to combine the ingredients until very smooth. Add extra milk if the mixture is too dry.
- Transfer mixture to the prepared casserole dish and use a spoon to create a smooth, flat surface.
- Scatter the pecan crumble over the top of the sweet potato mixture. Bake until crumble is crispy and lightly browned, about 25 minutes. Serve warm.
- Leftovers are amazing! You will loose the crunch of the crumble, but it still tastes really good. Perfect for breakfast.
- To make ahead, prepare the sweet potato mixture and refrigerate until ready to bake. The day of baking, bake sweet potato mixture at 375 degrees until its slightly warmed through (about 15-20 minutes). Prepare the crumble as it cooks then top with the crumble and bake until browned (about another 20 minutes).
- Sweet potato mixture freezes well. Thaw before baking.
- Another option: Bake the sweet potato mixture and crumble separately, then top individual bowls of sweet potatoes with some of the crumble. This works well if you know there will be leftovers.
- Serving Size: 1 of 8 servings
- Calories: 405
- Sugar: 10.8g
- Sodium: 551.2mg
- Fat: 19.5g
- Carbohydrates: 50.7g
- Fiber: 7.8g
- Protein: 6.3g
Keywords: instant pot meal, healthy dinner, meal prep