These Paleo “Smashed” Sweet Potatoes with Honey + Thyme are a fantastic alternative to regular sweet potato casseroles that are laden with calories, carbs, sugar, and all the other things that can be problematic on a #paleo, #low-carb, #whole30 or #ketogenic diet.
I created this recipe for my client #Ketologic, made with their #FBOMB Macadamia Oil which gives you the health benefits of sweet potatoes along with quality fats from premium oil and grass-fed butter. Full of vitamins, packed with minerals, and utterly delicious.
Sweet potatoes are a rich source of fiber, vitamins, minerals, and phytosterol, which promotes a healthy digestive system. They also contain beta carotene, which supports eye health along with high amounts of antioxidants that help defend the body of free radicals.
But sweet potatoes are high carb and starchy, even before adding sugar.
Traditional sweet potato recipes send your blood sugar on a rollercoaster ride that leaves you feeling sluggish and bloated in the hours and days afterward. Neither brown sugar nor marshmallows offer much in the way of nutrition besides a hefty dose of sugar. They’re the very definition of “empty carbs.”
Just one serving of a side dish like that is enough to give you an epic sugar hangover. Don’t be surprised if you wake up from your post-Thanksgiving meal nap and start reaching for even more sweets. Luckily, sweet potatoes are sweet enough without having to add candy. They’re called “sweet” potatoes for a reason, you know.
This recipe swaps out the burnt marshmallows in traditional sweet potato casseroles for a topping that’s far healthier but just as delicious: Pecans.
These high-fat, low-carb nuts deliver a wonderful caramelized flavor that balances out the sweetness of the sweet potato and honey. The fats perfectly pair with the omega-7-packed macadamia oil, delivering a satisfying, satiating side that will stop you from reaching for that extra slice of pie after dinner.
Pecans are awesome for reasons beyond just being low-carb and high in quality fats. They’re also:
- Antioxidant-rich. Pecans are full of antioxidants, which work to combat free radicals in the body, protecting and repairing your cells.
- Promote heart health. Research shows that consuming pecans may help manage cholesterol, promoting a healthy heart.
- Satiating. The high-fat content in nuts provides stable energy and satiety, which can assist with weight loss by reducing hunger and cravings.
These sweet potatoes are so delicious, healthy, and easy to make! First, the sweet potatoes are cut into 1½-inch thick slices and roasted in the oven with some FBOMB Macadamia Oil, cinnamon and nutmeg, pecans, sea salt and black pepper. Then they are “smashed” with a fork (or glass) and topped with a dab of grass-fed butter, drizzled honey, and fresh thyme. Easy, simple, and full of flavor, crunch, and healthy ingredients!
These sweet potatoes are so delicious, healthy, and easy to make! First, the sweet potatoes are cut into 1½-inch thick slices and roasted in the oven with some FBOMB Macadamia Oil, cinnamon and nutmeg, pecans, sea salt and black pepper. Then they are “smashed” with a fork (or glass) and topped with a dab of grass-fed butter, drizzled honey, and fresh thyme. Easy, simple, and full of flavor, crunch, and healthy ingredients!
Ingredients
- 2 large sweet potatoes (or 3 medium)
- 3 tablespoons FBOMB Macadamia Oil
- ½ teaspoon cinnamon
- 1/4 teaspoon nutmeg
- Sea salt and freshly ground black pepper, to taste
- ½ cup pecans, chopped
- 2-3 tablespoons grass-fed organic butter
- ¼ cup organic honey
- 1 tablespoon thyme leaves
Instructions
- Preheat oven to 400 degrees F.
- Slice the sweet potatoes into five 1½-inch thick slices (or quarters for medium size) and place in a large mixing bowl.
- Drizzle the FBOMB Macadamia Oil over the potatoes and toss to coat evenly.
- Add the cinnamon, nutmeg, salt, and pepper to the potatoes and stir together.
- Place sweet potatoes in an even layer on a large baking sheet, about 1-inch apart.
- Bake potatoes until fork-tender, 25 to 30 minutes. Remove from oven and turn oven broiler to medium. Using a fork, potato masher, or the flat bottom of a glass, smash potato slices. Sprinkle with chopped pecans and broil for 3 to 5 minutes, until potatoes are golden brown.
- When potatoes are done, add a dab of butter to the center of each one, and drizzle with honey. Sprinkle the potatoes with the fresh thyme over the top.
- Serve hot.
Notes
You can also swap out other nuts like walnuts or hazelnuts. If you want to go low-sugar use a sweetener alternative like Stevia, low carb agave or brown sugar substitute (like Swerve) for sweetness without the calories and sugar spikes. If you want to make the recipe dairy-free, use only the macadamia oil or olive oil for drizzling at the end.
Nutritional Information Per Serving:
Calories: 379 •Fat: 26.5g •Protein: 2.5g •Total Carbohydrates: 32.5g •Fiber: 3g •Net Carbs: 29.5g
Macros: •Fat: 63% •Protein: 3% •Carbohydrates: 34%
Hello Pretties.
You can also swap out other nuts like walnuts or hazelnuts. If you want to go low-sugar use a sweetener alternative like Stevia, low carb agave or brown sugar substitute (like Swerve) for sweetness without the calories and sugar spikes. If you want to make the recipe dairy-free, use only the macadamia oil or olive oil for drizzling at the end. And they’re not just for Thanksgiving! Serve them as a healthy snack or side dish for a weeknight dinner. Super easy and delish.
Just look at these yummy bites of roasted goodness.
Nutritional Information Per Serving:
Calories: 379
Fat: 26.5g
Protein: 2.5g
Total Carbohydrates: 32.5g
Fiber: 3g
Net Carbs: 29.5g
Macros:
Fat: 63%
Protein: 3%
Carbohydrates: 34%
Other Sweet Potato Recipes you may enjoy:
Roasted Sweet Potatoes, Bon Appetit
Baked Sweet Potatoes, Skinny Taste
Sweet Potato Souffle, Southern Living
Hasselback Herbed Garlic Butter Sweet Potatoes, Cafe Delights