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Healthy Southern Sweet Potato Pie

This Healthy Southern Sweet Potato Pie is the best homemade soul food recipe. This dish includes a homemade buttery, flaky crust from scratch, topped with creamy filling. This old fashioned dessert is a must for gatherings, Thanksgiving, and other holidays.

healthy sweet potato pie on a pie plate with whipped cream

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What Makes Sweet Potato Pie Southern

For as long as I can remember this dish has always been “Black folks sweet potato pie recipe.” Every fall season, people debate. Is it pumpkin….is it sweet potato? Which one holds your heart? I will say, growing up we made far more sweet potato pies than pumpkin.

Just like with candied yams and sweet potatoes, this pie is staple dish among Southerners. 

melted butter, raw egg, sweetener, and almond flour in separate glass bowls

What Makes this Recipe Healthy

I lightened up the standard recipe by replacing refined sugar with natural monkfruit that has zero calories and carbs and will not spike blood sugar.

Instead of using a crust made with all-purpose flour, I made homemade crust using almond flour.

You are free to replace butter in this recipe for something like coconut oil if you wish.

buttermilk, vanilla, cinnamon, melted butter, raw eggs, and sweetener in separate glass bowls

What’s the Difference Between Sweet Potatoes and Yams?

In most grocery stores there is no difference between the two. Most stores often label sweet potatoes as yams.

Yams have more starch and are drier. They have bumpy tough, brown skin. Yams are typically used in Caribbean and West African dishes. You have probably never eaten yams, as they are hard to find in the United States.

Years ago, Southerners (primarily in Louisiana) started to refer to them as yams. And since this is a Southern recipe, you will often hear it called candied yams.

You can read more about The Difference Between Yams and Sweet Potatoes here.

Store-Bought Pie Crust

Using frozen, store-bought crust will save you a lot of time in this recipe. I haven’t seen a gluten-free or low carb crust in stores, so if you go this route, the macros and nutrition in this recipe will vary greatly.

With an 9.5 inch pie plate, 1 frozen crust is usually sufficient. Always grab an extra set in case something goes wrong with one of the crusts, or you need more.

You can also use boxed crusts if you wish.

collage photo of 4 photos showing how to make almond flour pie crust

What Type of Sweetener to Use

You can use regular white sugar if you wish. To lighten up this recipe, I use granular monkfruit sweetener (to substitute white sugar). These sweeteners are natural, zero-calorie, zero-carb, and won’t spike blood sugar.

If you use something like stevia, you can follow the standard method you use for converting refined sugar to stevia. Monkfruit sweetener measures 1:1 like refined sugar.

If you wish to use pure, organic maple syrup, use 3/4 cup.

How to Cook the Sweet Potatoes

This is sometimes a debate on which way is best. Do you boil them or bake (roast) them. You can’t go too wrong with either method. When boiling the sweet potatoes I do find they are sometimes watery. So my favorite way is to roast the sweet potatoes I actually use the air fryer to do this.

To use the air fryer, wash and scrub the sweet potatoes clean. Spritz with a little olive oil and rub it into the entire potato. Air fry for 35-40 minutes on 400 until the sweet potatoes are soft.

To use the oven, bake for 60-70 minutes on 400 degrees until soft.

To boil, place the sweet potatoes in a pot with enough water to cover the sweet potatoes. Bring the water to a boil on medium-high heat. Cook for 30-40 minutes or until they are soft. 

Pierce them with a fork to determine if they have softened.

collage photo showing 4 photos on how to make sweet potato pie filling and crust

How to Make Almond Flour Crust

To make the crust you will need blanched almond flour, as called “super fine.” This means the skin has been removed from the almonds. Blanched almond flour is typically preferred for its fine, smooth, and fluffy texture.

Blanched almond flour is lighter and is much better for creating pastries. Most people who complain about almond flour use aren’t using blanched, and hence why they do not like it.

You will also need sweetener, salt, eggs, melted butter, and a food processor.

  1. Combine the dry ingredients in a bowl and the wet ingredients in a separate bowl.
  2. Add the dry ingredients to a food processor and then the wet.
  3. Pulse a few times until incorporated.

How to Make Southern Sweet Potato Pie

  1. Press the pie crust into the bottom of a 9.5 inch pie plate. Create crust along the edges of the plate.
  2. Poke holes in the pie crust and bake.
  3. Add sweet potatoes, eggs, buttermilk, butter, sweetener, cinnamon, nutmeg, and vanilla to a food processor. Pulse a few times to incorporate the ingredients.
  4. Pour the filling over the pie crust.
  5. Bake.
unbaked sweet potato pie on flat surface

How to Tell it’s Done and How Long to Bake

Bake for 35-40 minutes. You will know the pie has finished baking when the edges of the pie filling have set and the middle of the filling still has some wiggle and be jiggly. You won’t want to overbake the pie. Just like you don’t let cookies bake in the oven until they appear fully baked, you follow the same protocol with custard-based pies.

When the pie is removed from the oven it will continue to bake. There is carryover heat. The edges should be set, and that carryover heat will set the middle as it cools. You have to be observant. Test using a toothpick, it has finished baking when it returns clean.

Often when baking, the crust will begin to brown around 25 minutes. To prevent over-browning you can use these pie crust protectors.

healthy sweet potato pie recipe with pie protectors around the rim of the pan

How to Prevent the Pie From Falling Apart

The common causes are it’s under-baked or you didn’t allow it enough time to rest and cool. Custard pies can be tough because you don’t want to over-bake it, the texture will be dense, but it you don’t bake it long enough, you won’t be able to slice it properly.

If it’s your first time making a pie for a holiday, you may consider doing a trial run first.

healthy sweet potato pie in a glass pan

How Long Can it Sit Out?

Pies that contain eggs, milk (including buttermilk, evaporated milk), cream cheese, etc should be refrigerated. These ingredients are high in protein, which means they are more likely to encounter bacteria growth.

Allow the pie to fully cool for 4 hours, then cover and refrigerate.

If you have ever noticed pumpkin pies or sweet potato pies sitting out at grocery stores or other places, it’s because they are made with preservatives. 

healthy sweet potato pie on a pie plate with whipped cream

Can You Make it Ahead?

Sweet potatoes are best when made ahead of time because they take a really long time to cool. For best results, allow the pie to cool overnight before slicing into it. Allow it to cool for a minimum of 4 hours. 

When cooking for the holidays, experienced cooks often bake their pies, cakes, and dessert a day or two ahead of time. 

You can read more about Mistakes to Avoid When Making Sweet Potato Pie here.

Freezer Tips

You can freeze the dish for up to 5 months. I like to cut it into slices and place it in sealable bags. When ready to use, thaw at room temperature for 1-2 hours. Then reheat on 350 until warm.

More Dessert Recipes

Keto Low Carb Pumpkin Pie
Banana Pudding Trifle
Air Fryer Lemon Pound Cake
Healthy Apple Crisp
Healthy Blueberry Crisp
Keto Low Carb Creme Brulee
Healthy Peach Cobbler
Keto Almond Flour Pie Crust
Sugar Free Apple Pie

More Southern Recipes

Southern Style Soul Food Baked Mac and Cheese
Southern Mustard Greens
Southern Cornbread Dressing
Southern Homemade Cornbread
Okra and Tomatoes
Southern Candied Sweet Potatoes
Sweet Potato Biscuits
Sweet Potatoes Au Gratin

See a listing of all Southern Soul Food Recipes here.

See a listing of all Soul Food Thanksgiving Recipes here.

healthy sweet potato pie on a pie plate with whipped cream
Print Pin
5 from 4 votes

Healthy Sweet Potato Pie

This Healthy Southern Sweet Potato Pie is the best homemade soul food recipe. This dish includes a homemade buttery, flaky crust from scratch, topped with creamy filling. This old fashioned dessert is a must for gatherings, Thanksgiving, and other holidays.
Save this recipe here.
Course Dessert
Cuisine American, southern
Keyword gluten free sweet potato pie, healthy sweet potato pie, Southern sweet potato pie
Prep Time 30 minutes
Cook Time 1 hour 20 minutes
cooling 4 hours
Total Time 5 hours 10 minutes
Servings 10 slices
Calories 291kcal

Ingredients

Pie Crust

Sweet Potato Filling

Instructions

Pie Crust

  • Preheat oven to 350 degrees.
  • Grease a 9.5 inch pie pan with butter.
  • Add the almond flour, sweetener, and salt (dry ingredients) to a mixing bowl. Stir to combine.
  • Add the beaten egg and melted butter (wet ingredients) to a separate bowl and stir.
  • Add the dry ingredients to a food processor. Next, pour in the wet ingredients. Manually pulse until the mix is incorporated. You can also combine the dry and wet ingredients in a mixing bowl and mix by hand, but after testing, the best results are using a food processor.
  • Press the dough into the greased pie pan. Ensure you press the dough along the edges of the pan to create crust.
  • Poke holes in the dough using a fork. Bake for 10 minutes.
  • Remove the crust and allow it to cool for 15 minutes, prior to adding the filling.

Sweet Potato Pie Filling

  • To cook the sweet potatoes you can use the air fryer, bake or boil them.
    To air fry: Rub the potatoes in olive oil and air fry on 400 degrees for 35-40 minutes until soft.
    To bake: Bake the potatoes on a sheet pan for 60-70 minutes on 400.
    To boil: Add enough cold water to a pot to cover the sweet potatoes. Boil for 40-50 minutes until soft.
    After the sweet potatoes have cooked, you will have to allow them to cool prior to using them in the filling. You don't want scrambled eggs in your filling.
  • Once the sweet potatoes have cooked and cooled, add all of the ingredients for the filling to a food processor or standing mixer. Manually pulse (or mix) a few times until the filling becomes smooth. You can also use a mixer or processor on low, do not over-beat. Over-beating the filling will result in cracks once baked.
  • Pour the filling into the cooled crust. Smooth the filling with a silicone spoon.
  • Bake for 35-40 minutes until the edges of the pie have set. The middle should still wiggle. See more tips below in the notes section.
  • Remove the pie and cool on a counter until the pie has fully cooled, about 4 hours and then refrigerate.

Video

Notes

  • You can combine the pie crust ingredients by hand. It will take a little longer and can be difficult to incorporate the ingredients to produce a smooth crust. I find this way works best.
  • Pure vanilla extract is used for quality and better taste.
  • You can use store bought pie crusts if you wish.
  • If using regular, table sugar you can use the same amount noted in this recipe. One way to taste your filling and adjust to taste is to combine the ingredients without the uncooked eggs, taste repeatedly and adjust to suit your needs.
  • You are free to replace butter in this recipe for something like coconut oil if you wish.
  • You can substitute buttermilk with 3/4 cups of evaporated milk.
  • You can make your own buttermilk by combining 1/2 cup milk and 1/2 tablespoon of lemon.
  • The common cause of a pie falling apart are because it’s under-baked or you didn’t allow it enough time to rest and cool. Custard pies can be tough because you don’t want to over-bake it, the texture will be dense, but it you don’t bake it long enough, you won’t be able to slice it properly.

HOW TO TELL IT’S DONE 

You will know the pie has finished baking when the edges of the pie filling have set and the middle of the filling still has some wiggle and be jiggly. You won’t want to overbake the pie. Just like you don’t let cookies bake in the oven until they appear fully baked, you follow the same protocol with custard-based pies.
When the pie is removed from the oven it will continue to bake. There is carryover heat. The edges should be set, and that carryover heat will set the middle as it cools. You have to be observant. Test using a toothpick, it has finished baking when it returns clean.
Often when baking, the crust will begin to brown around 25 minutes. To prevent over-browning you can use these pie crust protectors.
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 1slice | Calories: 291kcal | Carbohydrates: 8g | Protein: 7g | Fat: 26g
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Recipe Rating




Jill

Wednesday 2nd of December 2020

When trying a new recipe I usually have a fail before I get it right but not this one! It just came together with ease. Adding this to my go to recipes. Thank you Brandi you are the GOAT!

staysnatched

Friday 4th of December 2020

Thank you! I'm glad to hear it was a success!

Anne D

Friday 27th of November 2020

This was my first attempt at making sweet potato pie and the recipe was perfect! I used purple sweet potatoes and the color was gorgeous. I air fried the potatoes and uses monk fruit for my sweetener and the taste and consistency was excellent. The notes were super helpful for understanding when the pie was done. I have definitely over baked pumpkin pies in the past. Topped it with whipped cream and it was delightful! My husband and I celebrated Thanksgiving without our families, so the upside is the leftover are all ours! Thank you, Brandi, for such a great recipe and detailed instructions!

staysnatched

Friday 27th of November 2020

I'm so glad you found the instructions helpful!

Angela Crawford

Thursday 26th of November 2020

This pie is delicious. I made it with monkfruit sweetener which Bradi has gotten me hip to. It taste just like my mothers pie but I feel less guilty about it. This pie is easy to make and worth the baking time I had to wait to eat it.

staysnatched

Friday 27th of November 2020

Yay! I'm so glad you enjoyed it.

Carol Replogle

Thursday 24th of September 2020

sORRY, BUT I CAN'T FIND HOW MANY SWEET POTATOES THIS USES! DID I MISS IT?

staysnatched

Thursday 1st of October 2020

Yes, you did. It's in the recipe card. You will need 1 pound of sweet potatoes.

DANDREA HUBBARD

Monday 17th of August 2020

I just stumbled onto your website a few hours ago and I am so excited to try at least 10 of the recepies that I downloaded. I love all that you have to offer on your site and healthy ingredient changes. Keep up the good work:-)

staysnatched

Tuesday 18th of August 2020

Thank you so much!