Jun 10, 2015, 12:00:00 AM CDT Jun 22, 2021, 10:54:18 AM CDT

Food allergy-friendly recipe: Sweet potato apple casserole

Enjoy this allergy-free casserole with family and friends

Casserole in green dish with apple next to it Casserole in green dish with apple next to it

In the United States, 90% of all food allergic reactions are caused by just eight foods: peanuts, tree nuts, milk, eggs, wheat, soy, fish and shellfish. It can be difficult to find ways to avoid these food allergens, especially during the holiday season.

That's why we're sharing recipes for an entire food allergy-friendly holiday meal. You'll want to try them all!

Allergy-free sweet potato apple casserole

Serves 8; Recipe courtesy of Whole Foods Market


  • 1 1/2 lbs. whole sweet potatoes
  • 3 granny smith apples, peeled, cored & sliced
  • Juice of 2 oranges
  • Zest from one orange
  • 1/2 tsp ground cinnamon
  • 1/4 tsp allspice
  • 1/4 tsp nutmeg
  • 2 Tbsps butter – replace with milk free margarine if allergic to milk
  • 2 Tbsps brown sugar
  • 1/2 cup chopped nuts – replace with crushed corn flakes if allergic to nuts


  1. In a medium sauce pan, cook unpeeled, whole sweet potatoes in boiling water for about 20 minutes until tender. Drain. Or bake potatoes at 400°F for 45 to 60 minutes until soft to the touch.
  2. While cooking potatoes, heat apples and orange juice in a skillet with spices and orange zest. Cover and cook for 3-5 minutes until apples soften.
  3. Peel sweet potatoes and slice. Layer sweet potatoes in microwave safe casserole dish with apple slices. Sprinkle with mixture of brown sugar, butter, and nuts (or substitutes).
  4. Microwave on high for 4 to 5 minutes.

Download your guide to allergen-free lunches

Looking for tips to pack allergy-friendly school lunches? Download the Parents' Guide to Allergen-Free Lunches for kid-friendly recipes that are free of the top eight food allergens. Download now.

Learn more

Learn more tips for navigating food allergies during the holidays. Plus, see our other allergy-free holiday recipes:

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