Sweet Potato Pudding | Rachel Begun, MS, RD



I love this recipe year-round, but am particularly enjoying it right now.  Due to some GI complications, I have to be on a low-fiber/low-residue diet, which means cutting out a lot of fruits and veggies, the mainstay of my regular diet!

Because I’m on this diet for a few weeks at least, I have to find creative ways to maximize the nutrition I need from colorful fruits and vegetables.  This recipe is just the ticket!  It is loaded with the vitamin C and beta-carotene-rich flesh of the sweet potato without using the fiber-intensive skins (but still provides a considerable amount of fiber that I balance out with less fiber-rich foods over the course of the day).

What I love most about it, though, is the indulgent, creamy texture that is so satisfying.  While it is delicious served hot from the oven, the consistency gets more pudding-like after it has been refrigerated overnight.  So, make lots, because leftovers are even better than the first time around.

I consider this a savory dish, but the pumpkin pie spice seasoning might leave you feeling as if you indulged in dessert…and with absolutely no sweeteners.

I hope your tastebuds enjoy this recipe as much as mine do.  And your body will be quite happy, too.


Yield: 6 servings

Nutrition per Serving: 250 calories; 7g fat; 3.5g saturated fat; 30mg cholesterol; 180mg sodium; 41g carbs; 7g dietary fiber; 13g sugar; 5g protein.


2 1/2 lbs. sweet potatoes, baked until flesh is soft
1 Tbsp. vanilla extract
1 Tbsp. liquid coconut oil, plus extra for greasing baking pan
2 Tbsp. light coconut milk
2 tsp. pumpkin pie spice
1/4 tsp. ground black pepper
1/4 tsp. salt
1 large egg, beaten
Chopped pecans, for topping (optional)


Preheat oven to 400 degrees. Scoop out the flesh of the baked sweet potatoes and place in the bowl of a food processor.  Add the vanilla extract, coconut oil, coconut milk, pumpkin pie spice, black pepper and salt to the bowl and process until smooth and well blended.  Grease the baking dish or ramekins with the coconut oil.  Using a spatula, scoop out the mixture into a mixing bowl. 

Mix in the beaten egg until well blended.  Put the mixture into one large baking dish or into 6 individual ramekins.

Bake at 400 degrees for 25-35 minutes, or until the top is browned and slightly hardened. 

If using the pecans, sprinkle on top of the sweet potato mixture about half way through baking. 

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2 Responses to Sweet Potato Pudding

  1. Poonam Prajapati says:

    can it be eggless; pure veg

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