All my of my recipes are allergy friendly and gluten free! I am celiac, lactose intolerant and allergic to almonds. Cooking easy allergy friendly meals should not have to be difficult! All my recipes are gluten free and can be made tree nut free. If they are not already dairy free I will always give an option to make it dairy free!

This Gluten Free Sweet Potatoes with Yogurt Sauce recipe is one of the best sweet potato recipes for an easy weeknight meal! It is perfect for an easy weeknight dish the whole family will love, even if its not the holiday season. This new family favorite can be served as a side dish or even in place of a traditional sweet potato casserole for thanksgiving day. This tasty addition will be the new favorite thanksgiving side dish in no time!

This is my new favorite way to enjoy sweet potatoes! This Gluten Free Sweet Potatoes with Yogurt Sauce recipe is gluten free and perfect for someone on a gluten-free diet or with celiac disease. It is also vegetarian. It can be made dairy free, vegan and nut free.

This is my new favorite way to enjoy sweet potatoes! This Roasted Vegan Sweet Potatoes with Yogurt Sauce recipe is gluten free and perfect for someone on a gluten-free diet or with celiac disease. It is dairy free, vegan and can be made nut free by omitting the pine nuts.

Gluten Free Sweet Potatoes with Healthy Yogurt Sauce

why you’ll love this allergy friendly recipe

A perfect addition to the traditional thanksgiving table.
Easy side dish for the holiday table.
Alternative to the traditional thanksgiving dinner sweet potato casserole recipe.
You can add a crumbled streusel topping on top of the sweet potato filling for a sweeter twist.
Omit the pine nuts for nut free and Gluten Free Sweet Potatoes.
Use vegan yogurt for the vegan or dairy free recipe.

ingredients & substitutions

Sweet Potatoes: The large chunks of fresh sweet potatoes are the star of the dish! Sweet potatoes are a root vegetable known for their slightly sweet flavor and orange flesh. Look for a firm sweet potato with smooth skin. These sweet potatoes will be cut into sweet potato chunks for roasting. Do not use canned sweet potatoes, sweet potato mash or sweet potato puree as the texture will be too soft. This texture will be more of a bed of creamy mashed sweet potatoes. You can sub sweet potato fries either homemade or frozen for a quick fix. You can also use any other root vegetables like butternut squash or carrots.

Avocado Oil: A fat that helps crisp up the potatoes during roasting. You can substitute any other neutral oil like coconut oil, olive oil, vegetable oil or canola oil.

Maple Syrup (Sugar-Free Optional): Adds a touch of sweetness to the potatoes. For a sugar-free option, use a sugar-free maple syrup alternative.

Greek Yogurt or Vegan Yogurt: Provides a creamy base for the sauce and is essentially in place of butter. Choose plain yogurt without any flavor or added sugar. For best results with a vegan recipe use a vegan yogurt such as one made with almond milk or oat milk. Use vegan yogurt for the dairy-free option as well. If you are not looking for a side dish you can also sub heavy cream here as well for a more decadent recipe.

Honey (Vegan Honey Optional): Drizzled for additional sweetness over the Gluten Free Sweet Potatoes. You can skip this if you prefer or use a vegan alternative.

Sunflower Seeds: Add a nutty crunch to the dish.

Golden Raisins: Sweet and chewy dried fruit.

Pine Nuts: Rich and buttery tasting nuts. You can substitute other nuts like chopped pecans to make a pecan crumble or pecan topping.

taste & texture

This dish offers a delightful contrast between sweet and savory flavors. The roasted sweet potatoes turn tender and creamy on the inside, with slightly crisp and caramelized edges due to the maple syrup and roasting.

The yogurt sauce adds a cool and tangy counterpoint to the sweetness of the potatoes. Spices like cumin and cinnamon bring warmth and depth, while the optional honey drizzle provides additional sweetness.

The toppings offer textural variety. Sunflower seeds add a nice crunch, while golden raisins bring pops of chewy sweetness. Pine nuts offer a rich and buttery taste.

directions

Preheat oven to 400°F (200°C). Line a baking dish with parchment paper.
Cut the sweet potato in half lengthwise, then into 1/2-inch thick columns and finally into 1/2-inch cubes. Aim for uniform size for even cooking.
In a large bowl, toss sweet potato cubes with avocado oil and maple syrup until evenly coated.
Add cumin, cinnamon, garlic powder, onion powder, salt, and pepper. Toss to combine.
Spread the sweet potato mixture in a single layer on the casserole dish or prepared baking dish. Line with parchment paper if needed. You can also bake on a sheet pan or baking sheet if needed.
Cover the dish tightly with foil for the first 20-30 minutes of baking. This helps steam the potatoes and soften them.
Remove the foil and continue roasting for another 25-35 minutes, or until the edges are golden brown and the centers are fork-tender.
While the potatoes are roasting, in a small bowl, whisk together yogurt, avocado oil, and garlic powder.
Plate the roasted sweet potatoes.
Top with yogurt sauce.
Drizzle the Gluten Free Sweet Potatoes with honey.
Sprinkle with paprika, sunflower seeds, golden raisins, and pine nuts.
Enjoy!

expert tips & tricks

Any neutral oil can replace avocado oil in this Gluten Free Sweet Potatoes with Yogurt Sauce recipe.
Sugar-free maple syrup can be used for a healthier option.
Fresh garlic (minced) can be used instead of garlic powder (use half the amount).
Chopped fresh onion can be used instead of onion powder (use double the amount).
Add any of your other favorite sweet potato toppings such as black beans, red onion or green onion.
Add any of your other classic sweet potato casserole toppings such as melted butter or vegan butter (i like earth balance!), brown sugar topping or gooey marshmallows.
Season with black pepper and flaky sea salt.
Use this yogurt sauce over sweet potato hash or creamy sweet potatoes for a fun twist on a sweet potato casserole.
Serve with a side of gluten-free cornbread to enjoy the left over yogurt sauce once the potatoes are gone.

how to serve, store and meal prep

Serving: Enjoy the Gluten Free Sweet Potatoes warm, right out of the oven, topped with the yogurt sauce and your favorite mix of toppings.

Refrigerate leftovers in an airtight container to enjoy the next day. You can store them for up to 3 days in the fridge. You can also store the sweet potatoes on a dish wrapped in plastic wrap, aluminum foil or covered in tin foil.

Freezing: For longer storage, let the sweet potatoes and yogurt sauce cool completely. Store them in separate freezer-safe containers for up to 2 months.

Reheating: Thaw frozen Gluten Free Sweet Potatoes in the refrigerator overnight. Reheat them in a preheated oven at 375°F (190°C) for 10-15 minutes, or until warmed through. You can also reheat them in the microwave on medium power for a few minutes, stirring occasionally. Reheat the yogurt sauce separately if desired.

Meal Prep: To prep individual portions, roast the Gluten Free Sweet Potatoes according to the recipe. Divide them into containers and store them with desired toppings (raisins and nuts) in separate compartments. Prepare the yogurt sauce and store it in a separate container. Assemble everything when ready to eat.

Looking for more allergy friendly easy recipe?

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Gluten Free Sweet Potatoes with Yogurt Sauce

Kayla Cappiello

Print Recipe Pin Recipe

Prep Time 10

Cook Time 1

Servings 2 servings

Ingredients

For the roasted sweet potaotes

1 large sweet potato
1 tsp cumin
1 tsp cinnamon
1 tsp garlic
1 tsp onion
salt + pepper to taste
1 tbsp avocado oil
1 tbsp sugar free maple syrup

For the yogurt sauce

1/2 cup fat free greek yogurt or vegan yogurt
1/2 tbsp avocado oil
1 tsp garlic

For the topping

1 tsp paprika
1/2 tbsp honey or vegan honey
1 tbsp sunflower seeds
2 tbsp golden raisins
2 tbsp pine nuts

Instructions

Preheat oven to 400°F (200°C). Line a baking dish with parchment paper.
Cut the sweet potato in half lengthwise, then into 1/2-inch thick columns and finally into 1/2-inch cubes. Aim for uniform size for even cooking.
In a large bowl, toss sweet potato cubes with avocado oil and maple syrup until evenly coated.
Add cumin, cinnamon, garlic powder, onion powder, salt, and pepper. Toss to combine.
Spread the seasoned sweet potato cubes in a single layer on the prepared baking dish.
Cover the dish tightly with foil for the first 20-30 minutes of baking. This helps steam the potatoes and soften them.
Remove the foil and continue roasting for another 25-35 minutes, or until the edges are golden brown and the centers are fork-tender.
While the potatoes are roasting, in a small bowl, whisk together yogurt, avocado oil, and garlic powder.
Plate the roasted sweet potatoes.
Top with yogurt sauce.
Drizzle with honey.
Sprinkle with paprika, sunflower seeds, golden raisins, and pine nuts.
Enjoy!