Nut Free Comforting Sweet Potato Casserole {with Cardamom Essential Oil}

Sweet Potatoes are one of my favorite naturally sweet vegetables. Being that they’re orange is great because they are packed with vitamin A! They are also a good source vitamin C and vitamin B6 as well as fiber. I remember the first time I introduced sweet potatoes after going 365 days without any sugar – even fruit sugar. It was pure decadence. Seriously, I felt like I was eating candy! I can’t tell you how thankful I was.

I wanted to make a traditional sweet potato casserole but wanted to step it up a bit and add some pizzazz to it. This recipe has all the basics of a good sweet potato casserole but had added essential oils which boost the flavors immensely and bring a uniqueness to the dish that I have never tasted before. Another fantastic component to my casserole is adding my AIP Baked Apple Cinnamon Granola as a topping. It’s nut free and the crunch with the creaminess of the sweet potato is delicious. You wont need a whole batch of granola for the topping which means you’ll have a good amount left over for snacking! It’s one of my favorite snacks.

Quick Tip!

Wanna know a quick tip on making this dish faster? Use this to bake your sweet potatoes. It cuts the time in less than half!


Let’s Talk Briefly About The  Essential Oils in This Dish

It is so enjoyable to cook with essential oils. They really boost the flavor of a dish and add a therapeutic twist to an already nutrient dense dish. Two of my favorite warm oils to use during cooler months is doTERRA Cinnamon Bark and doTERRA Cardamom.

Cinnamon Bark

For the corporate use of doTERRA International LLC. File distrobution and third party use/sales are restricted.

This oil is steam distilled from the bark of the tree. It has strong cleansing and immune supporting properties and can help maintain a healthy metabolic function. It has a long history of culinary uses. You can also dilute it with doTERRA Fractionated Coconut Oil and create a warming massage for cold, achy joints during winter time or place 1 drop of doTERRA Cinnamon essential oil in hot water or tea and drink slowly to soothe your irritated throat.*


For the corporate use of doTERRA International LLC. File distrobution and third party use/sales are restricted.

Cardamom is the world’s third most expensive spice only surpassed by vanilla and saffron! The kind I use is grown and distilled in Guatemala. It has a very unique taste and is a spice often found in Indian cooking. Think Chai Latte or Chai tea taste. It is an intensly aromatic essential oil. {I use it in my warm drinks as well.} doTERRA Cardamom Essential Oil may help ease indigestion and maintain overall gastrointestinal health, *Promote clear breathing and respiratory health*, and it helps alleviate occasional feelings of stomach discomfort*


Nut Free Comforting Sweet Potato Casserole {with Cardamom Essential Oil}
Recipe type: Comforting Side Dish
Serves: 12
A creamy, comforing vitamin packed sweet potato casserole with the crunch of sweet, nut free granola and a hint of the unique flavor of cardamom.
  • 5 Cups, Organic Sweet Potato, roasted, peeled and smashed (I use my Instant Pot!)
  • 3 Organic Eggs
  • 1.5 tsp. Fine Sea Salt
  • ½ C. Coconut Milk (I like filler free Natural Value Band)
  • 3 tsp. Ground Cinnamon
  • ¼ C. + 2 Tlbs. Organic Pure Maple Syrup
  • ½ tsp. Ground Nutmeg
  • 4 drops doTERRA Cinnamon Bark Essential Oil
  • 1 drop doTERRA Cardamom Essential Oil
  • 2 tsp. Alcohol Free Vanilla Extract
  • 2 Tlbs. Organic Ghee, melted
  • Coconut oil (for greasing baking dish or you can use additional ghee)
  • 1 Batch of Feasting On Joy's AIP Baked Apple Cinnamon Granola
  1. Grease a 9 x 13 baking dish with coconut oil {or if you choose ghee.}
  2. Preheat oven to 350 degrees.
  3. Add sweet potatoes to a large mixing bowl.
  4. Mix all of the rest of ingredients into sweet potatoes using a hand mixer.
  5. Spread sweet potato mixture in baking dish and smooth out the top.
  6. Bake for 35 minutes in the oven until the middle is set and the edges have a little bit of color.
  7. When it's warm, and right before serving, top with AIP Baked Apple Cinnamon Granola and press it in slightly to the sweet potato casserole.
  8. Serve hot.
You can find the recipe for my AIP Baked Apple Cinnamon Granola here:

*“These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.”

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Jennifer | Feasting On Joy

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