Gluten Free Recipes

Sweet Potatoes with Apples and Onions

October 1, 2020

It’s like fall in a bowl! This Sweet Potatoes with Apples and Onions recipe includes 3 foods from my 10 Immune System Boosting Foods for Fall. Last week I had pork chops in my freezer and since I’m really trying hard not to waste food, I had to use them. With zero inspiration and not […]

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I'm LIZ!

I'm obsessed with gluten-free food, using diet to solve health mysteries, all the murder podcasts, Hallmark Christmas movies, and making the perfect chocolate chip cookie.


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It’s like fall in a bowl! This Sweet Potatoes with Apples and Onions recipe includes 3 foods from my 10 Immune System Boosting Foods for Fall.

Last week I had pork chops in my freezer and since I’m really trying hard not to waste food, I had to use them. With zero inspiration and not a whole lot of creativity happening, I was thinking about how growing up we ate pork chops with apple sauce. I didn’t have that on hand, so I grabbed a few apples thinking “I’ll make my own!”. Hahahaha. That was funny. No, I won’t. So with minimal creativity or motivation, I created a simple recipe that turned out AH-MAZING!

And did I mention it’s ready in 15 minutes?

And that my house smelled like apples and cinnamon all day long?

This recipe was a win and a keeper!

Sweet Potatoes

When I was a kid I thought sweet potatoes were disgusting. I can clearly remember them being on the Thanksgiving table and gagging looking at them. I can’t even tell you when that changed… probably as an adult when my husband’s grandmother made them, but this time they were cut up, roasted, and covered in butter and brown sugar. That’s definitely a special occasion staple recipe here! We eat sweet potatoes on the regular, just without the sugar. They’re another form of fiber for gut health and loaded with vitamins and minerals. But most importantly, over here, they give us the carbs we need and still keep three of us gluten-free, and the “last man standing” (my son) low gluten.


Every since I became a Certified Gluten-Free Practitioner and learned the importance of prebiotic fiber in a gluten-free lifestyle,  I’ve been trying to eat more cooked apples. Ironically, I can’t eat a raw apple, it totally messes with my stomach. But I’m finding that cooked apples are a win for my gut. Cooked apples are high in pectin, which cleanses the colon and protects the lining of the digestive system.


I really don’t understand how food can taste so different cooked than it does raw. I think if you don’t like onions, you need to give the cooked version a chance, especially with sweet potatoes. They give it a savory flavor. And because we’re all about the immune system and gut health right now, they feed the good bacteria in your microbiome.

Butter, A Special Note

Are you confused about butter? Because there are about 37 different butter substitutes out there. But there’s nothing like the original cream + salt. Seriously. I’m here to say: Eat butter! Why? Because it tastes good. And, it’s a good source of fat-soluble vitamins (A&D), has Vitamin K to move calcium into your bones, helps create a gut-healing effect in the microbiome, and it’s a healthy fat. Most of my clients come to me having to perform some type of elimination, and for the majority, high-quality butter isn’t something they need to eliminate. I love love love Kerrygold Butter. You’ll be a convert, trust me. Even my most sensitive clients can tolerate this butter when they can’t other brands.

Try Sweet Potatoes with Apples and Onions as a side dish to any quick dinner. (And let me know what you think!)

sweet potatoes with apples and onions

Sweet Potatoes with Apples and Onions

This side dish is ready in 15 minutes and tastes just like fall. Prep time is only 5 minutes and it's something you can walk away from and multitask. Bonus: Your house will smell like apples and cinnamon all day long!
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Prep Time 5 mins
Cook Time 15 mins
Course Side Dish
Cuisine American
Servings 4
Calories 166 kcal


  • 2 Sweet Potatoes, cut into cubes
  • 2 Apples (any cooking apple), cut into cubes
  • 1 Onion, sliced
  • 2 tbsp Butter or Ghee, separated
  • ¼ tsp Salt
  • ¼ tsp Cinnamon


  • Heat 1 Tbsp of butter in saute pan or cast-iron skillet over medium-hi heat until butter melts.
  • Add sweet potatoes, sprinkle with salt. Cover to allow them to steam. Stir occasionally for 5 minutes.
  • Add 1 Tbsp of butter, apples, and cinnamon. Uncovered, stir occasionally for 5 minutes allowing apples to soften.
  • Add onion. Stir occasionally until onions soften and begin to carmelize, about an additional 5 minutes.


Serving: 1g | Calories: 166kcal | Carbohydrates: 29g | Protein: 2g | Fat: 6g | Cholesterol: 15mg | Sodium: 159mg | Fiber: 5g | Sugar: 14g | Vitamin A: 9449IU | Vitamin C: 6mg | Calcium: 38mg
Keyword Dairy Free, Gluten Free, Whole 30
Tried this recipe?Let us know how it was!

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I'm Liz, Nutritional Therapy Practitioner and Food Sensitivity Expert.

I love how food connects us. Family ice cream nights. Thanksgiving dinner. Popcorn at the movies. Lunch with my girls. It wasn't always like that for me. There was a time I felt so sick, I couldn't enjoy any of those things.


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