Clean Eating Sweet Potato Kugel Recipe

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This clean eating sweet potato kugel recipe is gluten free, egg free, vegan and down right delicious!

No, I’m not Jewish. Kugels were a mystery to me until somewhat recently. I don’t know much about how to cook kosher or anything that would normally go along with this type of cooking. But what I do know is that Mini Chef and I love this for breakfast from time to time.

Clean Eating Sweet Potato Kugel Recipe

We’ve been really suffering with the smoke in the air from these California wild fires. Our air quality was reported today to be the worst in the world. That’s saying something. In fact, as I type this in my little office in the dining room, I’m wearing a #N95 mask because I can’t breathe properly in my own home. It’s not fun.

Part of the struggle in all of this is that cooking with a gas stove in these air conditions tends to make the air quality in your home even worse, or so I’ve been told. So I’ve been avoiding cooking with the stove all together and focusing more on cooking with my electric convection oven instead. And for us, that means Kugels for breakfast.

A kugel can be made so many different ways! Here are some of the variations I’ve found:

  • Some use eggs, some don’t.
  • Flour options include Matzo meal, whole wheat flour, cornstarch or (in this case), arrowroot powder. Or none at all!
  • A kugel can be made sweet or savory.
  • It’s a lot of work grating those potatoes by hand! Use a processor with a grating attachment if possible.

I love this topped with unsweetened apple sauce and a little bit of ground cinnamon sprinkled over the top! Yum!


I’ve heard that a kugel cooks much better in a clear glass dish than in an opaque dish such as ceramic. I didn’t have a glass dish, but I think it’s worth noting. Apparently, it gives it a nice crunch around the outside.



Copyright Information For The Gracious Pantry


Clean Eating Sweet Potato Kugel Recipe

Clean Eating Sweet Potato Kugel

A delicious sweet potato dish I sometimes enjoy for breakfast!
3 from 5 votes
Print Pin Rate
Course: Breakfast, Side Dish, Vegetables
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 9 servings
Calories: 143kcal
Author: The Gracious Pantry


  • 6 cups grated sweet potatoes
  • 2 cups grated apples
  • ¼ cup arrowroot powder (cornstarch works too)
  • 1 ½ tsp. ground cinnamon
  • ¼ tsp. salt
  • 2 tbsp. maple syrup
  • 2 tbsp. olive oil


  • Preheat oven to 400 F.
  • Once you have grated and measured the sweet potatoes, put them in a potato sack towel or a cheese cloth and wring out as much liquid as you can over the sink.
  • Then place all the ingredient in a mixing bowl and mix by hand. It's easier to properly distribute the spices with your hands than with a wood spoon or spatula.
  • Grease a 7 X 10 baking dish and transfer the sweet potato mixture to the dish. 
  • Flatten out the potatoes so you have a nice, even layer on top.
  • Place in the oven for 50-60 minutes, or until the potatoes are fully cooked.
  • Remove from oven, cool slightly, slice into 9 servings and serve.


Please note that the nutrition data below is a ballpark figure. Exact data is not possible.


Serving: 1serving | Calories: 143kcal | Carbohydrates: 27g | Protein: 1g | Fat: 3g | Sodium: 102mg | Potassium: 335mg | Fiber: 3g | Sugar: 8g | Vitamin A: 12595IU | Vitamin C: 3.4mg | Calcium: 42mg | Iron: 0.6mg
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