Grandma’s Special Low-FODMAP Sweet Potato Casserole Recipe 2 ways; Gluten-free, Vegan

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The holidays would not be the same without low-FODMAP sweet potato casserole.  If I only ate this all night, I would still be satisfied.  A little savory and a lot sweet.  The best combination.  Perfect for a low-FODMAP Thanksgiving.

Since I shared my low-FODMAP stuffing/dressing recipe, I fine-tuned my grandma’s low-FODMAP sweet potato casserole for Thanksgiving.  Plus you can pick between a low-FODMAP pecan top (vegan suitable) and a low-FODMAP marshmallow top for this low-FODMAP sweet potato casserole.  Note the addition of parsnips and carrots packs it with more fiber and antioxidants, and you can modify the sugar for your desired level of sweetness.

Which topping is your favorite?

Check out my low-FODMAP Thanksgiving recipe collection blog for other menu ideas.

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Or peruse over 300 more low-FODMAP Recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Grandma’s Special Low-FODMAP Sweet Potato Casserole 2 ways; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

A FODMAPPERS tip about sweet potatoes: sweet potatoes are not the same as yams.  In my home of the United States, the term ‘yam’ is often used interchangeably with ‘sweet potato’.  In other parts of the world this is not the case.  A ‘yam’ is a brown skinned root vegetable with a white interior; a ‘sweet potato’ is a brown skinned root vegetable with an orange interior (apparently they aren’t even related!).  When reviewing low and high FODMAP lists, a low-FODMAP single portion of sweet potato is 1/2 cup or 70 g, whereas a yam is twice this amount  🙂

Serves 12

Bake 400 F

Prep time: 60 minutes (includes 20 minutes baking)


For low-FODMAP Sweet Potato Base Layer:

  • 1.75 pounds/800 g sweet potatoes, peeled and cut into 1-inch pieces (about 3-4 medium)
  • 1 pound parsnips, peeled and cut into 1-inch pieces (about 6 medium)
  • 1 pound carrots, peeled and cut into 1-inch pieces (about 6 medium)
  • 3/4 cup cream from top of canned coconut milk
    • Canned coconut cream is NOT the same as ‘cream of coconut’
  • 2 tablespoons coconut oil, vegan margarine, or butter (if non-vegan- 1 tablespoon is 1 low-FODMAP serving)
  • 2 tablespoons maple syrup
  • Optional: ½ -1 cup brown sugar, depending on desired sweetness
  • 1 tablespoon orange zest
  • 1/2 teaspoon salt

For Low-FODMAP Topping:

  • 1 pack white mini or regular size marshmallows (not suitable for vegans)
    • mine had the following ingredients: corn syrup, sugar, modified cornstarch, dextrose, water, contains less than 2% of gelatin, tetrasodium pyrophosphate (whipping aid), natural and artificial flavor, blue 1


  • ½ cup chopped pecans
  • 1 cup light brown sugar
  • 4 tablespoons coconut oil, vegan margarine, or butter (see above note)


  • Preheat oven to 400 F
  • In a 5- to 6-quart Dutch oven or large pot boil sweet potatoes, parsnips, and carrots, covered, in enough boiling salted water to cover until tender (about 30 minutes)
  • Drain. Return potato mixture to Dutch oven
  • Mash potato mixture until smooth, using masher
  • Gradually add coconut cream, coconut oil or butter, maple syrup, optional brown sugar, orange zest and salt, using hand beating or slow-speed mixer until light and fluffy
  • Transfer to a 2-quart square baking dish
  • Prepare topping:
    • Mix together pecans, brown sugar and coconut oil/butter in bowl and spread over top
    • Alternative: spread marshmallows evenly to cover surface

  • Bake for 15 to 20 minutes until bubbling or until marshmallow are light brown


  • Prepare as directed until placed in baking dish. Cover and chill for up to 24 hours, or can freeze
  • Remove from fridge and let stand at room temperature for 30-60 minutes
  • Preheat oven to 400 degrees F
  • Continue as above

  • Sweet and nutty- I love a low-FODMAP sweet potato casserole with a pecan top

  • And the low-FODMAP sweet potato casserole with marshmallow top melts in your mouth.  I can’t pick my favorite!

  • I went with a little of each 😉

Comments Rating 5 (1 review)

8 Responses

  1. Sweet potato casserole

    My company had thirds of this. Absolutely loved it. I served it with the turkey so I did not add sugar to the sweet potato base. The pecans were a wonderful addition . I had to send some home with my guests. All asked for the recipe. ?

    1. Jeanne,
      Thank you so much for your comments. This type of feedback inspires us. We are so glad your company enjoyed the Sweet Potato Casserole. We love it too. Hope you enjoyed the holiday!

    1. Hi Erin,
      Great question! If you plan to make the recipe 1/2 and 1/2 in the pan, then certainly you could use a half portion of both of the toppings and it would still be low-FODMAP. Hope that is helpful 🙂

  2. If I cant find parsnips would it be okay to use 2 pounds of carrots? Or should I split the difference between sweet potatoes and carrots?

    1. Hi there!
      From a FODMAP standpoint, you really should not add more sweet potatoes. The carrots have trace FODMAPs so you can increase those. It may look and taste slightly different but should still be delicious! Thank you

  3. My daughter suggested I make this for Thanksgiving. It was a huge hit! I am now making it for Christmas dinner, also for New Year’s day dinner. I’m sure it will make an appearance at future family dinners.

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