Low FODMAP Sweet Potato Casserole

Jump to Recipe

Traditional sweet potato casserole is often packed with high-FODMAP ingredients, but this version keeps it gentle. Blending sweet potatoes with carrots and parsnips reduces FODMAP load while preserving flavor and texture. Coconut cream adds richness, and the brown sugar-pecan or marshmallow topping offers that classic holiday indulgence—all while staying tummy-friendly.

Ingredients Needed

For the Base:

• 1.75 lb sweet potatoes: peeled and cut into 1-inch chunks (about 3–4 medium).
• 1 lb parsnips: peeled and cut (about 6 medium).
• 1 lb carrots: peeled and cut (about 6 medium).
• ¾ cup coconut cream: from top of canned coconut milk.
• 2 tbsp coconut oil, vegan margarine, or butter: for richness.
• 2 tbsp maple syrup: natural sweetness.
• Optional: ½–1 cup light brown sugar (depending on preference).
• 1 tbsp orange zest: brightens flavor.
• ½ tsp salt: enhances sweetness.

Topping Options (Choose One or Both):

Pecan Topping:

• ½ cup chopped pecans
• 1 cup light brown sugar
• 4 tbsp coconut oil, vegan margarine, or butter

Marshmallow Topping:

• 1 pack mini or regular marshmallows (check for low FODMAP-safe ingredients)

How To Make Low FODMAP Sweet Potato Casserole

Boil the Veggies:
In a large Dutch oven, boil sweet potatoes, parsnips, and carrots in salted water for about 30 minutes, or until tender. Drain and return to pot.

Mash and Mix:
Mash the vegetables until smooth. Add in coconut cream, butter or oil, maple syrup, optional brown sugar, orange zest, and salt. Beat on low with a hand mixer or mash until light and fluffy.

Transfer to Baking Dish:
Spread mixture evenly into a 2-quart baking dish.

Prepare the Topping:

• For pecan topping, mix chopped pecans, brown sugar, and coconut oil in a bowl. Sprinkle evenly over the top.
• For marshmallow topping, spread marshmallows over the surface in a single layer.
• Or do half and half for variety!

Bake:
Bake uncovered at 400°F for 15–20 minutes, or until topping is bubbly and marshmallows are golden.

Recipe Tips

• Sweet potatoes are low FODMAP in ½ cup portions—diluting with carrots/parsnips keeps it safe.
• Use pure canned coconut cream—avoid “cream of coconut.”
• Pecans are low FODMAP at 10 halves per serving—keep portions moderate.
• Marshmallows should be free of high-FODMAP additives.
• Want a lighter version? Skip the brown sugar and just use maple syrup.

How to Store & Reheat

• Fridge: Cover and refrigerate for up to 3 days.
• Freezer: Freeze before baking, wrapped well, for up to 1 month. Thaw overnight.
• Reheat: Rewarm at 350°F until heated through. Add fresh topping if needed.

Nutrition Facts (Per Serving – Based on 12 Servings)

• Calories: ~210
• Sodium: ~90 mg
• Protein: 2 g
• Fat: 8 g
• Carbs: 32 g
• Fibre: 4 g
• Sugar: 12 g

FAQs

Are sweet potatoes low FODMAP?
Yes—in moderation. This recipe dilutes them with carrots and parsnips for a FODMAP-safe serving.

Can I use regular marshmallows?
Yes—as long as they don’t contain high FODMAP ingredients like HFCS or inulin.

Is coconut cream low FODMAP?
Yes—¾ cup across 12 servings is well within safe limits.

What can I use instead of parsnips?
You can use more carrots or try Japanese sweet potato, which is also FODMAP-friendly.

Can I make this ahead?
Yes—assemble and refrigerate uncooked for up to 24 hours. Let come to room temp, then bake as directed.

Try More Recipes:

• Low FODMAP Turkey Stuffing
• Low FODMAP Roast Turkey Recipe
• Low FODMAP Almond Butter