Sweet Potato Casserole

Sweet Potato Casserole with Walnut Topping

Last updated: January 2023

Embrace festive flavors with this sweet yet savory side dish. There is no need to eliminate high FODMAP foods when managing IBS completely. It’s all about quantity! So, embrace options such as sweet potatoes in the right amounts—helping to feel less restricted by meal choices without triggering unwanted gastrointestinal distress. Sweet potatoes are tolerated by most people with IBS at ½ cup per meal. This recipe has 1/8 cloves of garlic per serving, but you can substitute it with your favorite spice or herb.

Managing IBS is challenging enough without also needing to sacrifice favorites. So, enjoy this casserole with your favorite lean protein and vegetable pairing to create an irresistible balance of nutritious flavors.

Makes: 4 servings
Serving Size: ½ cup
Prep Time: 10 minutes
Cook Time: 75 minutes

Ingredients for sweet potato casserole

  • 1 large sweet potato
  • 2 tbsp olive oil
  • 1 tsp fresh ginger
  • ½ clove garlic (if tolerated)
  • ¼ cup vegetable stock
  • ¼ tsp black pepper
  • Salt to taste

Ingredients for sweet potato casserole nut topping:

  • 1/3 cup walnuts
  • 1 tsp maple syrup
  • 1 tbsp olive oil
  • 5 fresh sage leaves
  • 5 sprigs thyme (or ½ tsp dried)
  • Salt to taste

Directions for sweet potato casserole:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. On a baking sheet, roast sweet potatoes until tender—approximately one hour.
  3. Remove skin from potatoes and place in a large bowl. Mash with olive oil, minced
  4. ginger, minced garlic, vegetable stock, salt, and pepper. Mix until fully incorporated and set aside.
  5. In a separate bowl, add roughly chopped walnuts, maple syrup, olive oil, sage, thyme, and salt. Mix until thoroughly combined.
  6. In a baking dish, evenly distribute the potato mixture and add walnut topping.
  7. Bake for approximately 15 minutes or until the nuts are toasted.

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Nutrition facts

Per Serving

  • calories: 203kcal
  • carbohydrates: 13g
  • fat: 16.5g
  • fiber: 2g
  • potassium: 182mg
  • protein: 2.5g
  • saturated fat: 2g
  • sodium: 90mg
  • sugar: 4.5g
Photograph by Melissa Halas. All rights reserved. Used with permission.

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