If you are staying away from sweet potatoes due to how high they are in carbs, then please try this great Mock Keto Sweet Potato Casserole Recipe.
It not only has a pecan topping, but it has the same smooth texture as any other sweet potato casserole, while still remaining Gluten-Free and Grain-Free.
Sweet potato casserole is normally served with full chicken or turkey dinner as one of the family’s loved side dishes. To be completely honest it’s not my favorite but I’m probably not what you call “the norm”. I know, I’m sorry guys!
For those of you who are big sweet potato casserole fans but can’t eat it because of your low carb lifestyle look no further, this “mock” low carb sweet potato casserole recipe is gonna be on your dinner table before you know it.
Like it said it’s “mock” keto sweet potato casserole. What does that mean exactly?
It means that instead of sweet potatoes I used a combination of butternut squash, cauliflower, and pumpkin. Now it might sound odd to you….cauliflower?
Weirdly enough when mixed with the butternut squash, pumpkin, some good old fall spices, and a low carb sweetener, it really all works well nicely. And don’t forget the sweet pecan topping….that just pulls the whole dish together in my opinion.
It’s comparable to our Keto Butternut Squash Casserole and equally as delicious!
What is a Sweet Potato Casserole?
Sweet potato casserole is a classic side dish that is typically served with a roasted turkey and all the other delicious recipes that come with turkey dinner.
A sweet potato casserole is made by mashing sweet potatoes with brown sugar and spices, then top it with marshmallows and or nuts. After it’s been assembled it’s baked until the marshmallows start to turn golden.
Are Sweet Potatoes Low Carb?
You may be wondering if it’s OK to eat sweet potatoes on a low carb diet, or specifically a Keto diet. Unfortunately, sweet potatoes are not a low carb food we can enjoy.
I’m not saying that they aren’t great, cause I have always loved a good sweet potato, and especially some sweet potato fries, but they are just too high in carbs.
To give you an exact number: 1 cup of sweet potatoes has 27g of carbs, 4g fiber, and 6g sugar.
So when counting carbs it’s just too high. However, if you are cooking for those who are not eating low carb then sweet potatoes are a great option due to their other health benefits.
How Many Carbs in Keto Sweet Potato Casserole?
Because this keto sweet potato casserole does not have any actual sweet potatoes it’s much lower in carbs than a traditional one. Even though butternut squash isn’t the lowest in carbs either, it’s still lower than sweet potatoes.
I want to share a comparison with you to show you the difference:
- 1 serving of a Traditional Sweet Potato Casserole can have as low as 25 NET CARBS but can have much more than that.
- 1 serving of our Keto Sweet Potato Casserole has 5.1 NET CARBS.
So rather than going overboard with a traditional sweet potato casserole that’s loaded with carbs, you can serve our low carb sweet potato casserole recipe instead and still be able to indulge in more delicious side dishes and a fantastic keto cocktail.
What Ingredients are in Low Carb Sweet Potato Casserole?
CASSEROLE INGREDIENTS:
Butternut Squash – Instead of using sweet potatoes I chose to use butternut squash. It gives you the same color and texture as sweet potatoes but with fewer carbs.
Cauliflower – Turns out cauliflower is the perfect addition when mixed with butternut squash to mimic sweet potatoes.
Pumpkin – Canned pumpkin is perfect in this recipe. Gives nice flavor and texture to the dish.
Spices – Combination of cinnamon, salt, pepper, and nutmeg.
Butter – Melted butter is used to roast the veggies, and then add a little more once the veggies have been pureed.
Low Carb Sweetener – I used Lakanto Golden Monkfruit. It adds just the right amount of sweetness.
TOPPING INGREDIENTS:
Butter – Melted butter is what holds all the topping ingredients together.
Pecans – Chop the pecans either by hand or in a food processor. You can use a different nut if you prefer.
Spices – Combination of cinnamon and nutmeg.
Low Carb Sweetener – Again I used Lakanto Golden Monkfruit. You can use any other granulated low carb sweetener or brown sugar substitute.
Are Sweet Potatoes Healthy?
While being high in carbs, sweet potatoes are still considered to be a healthy root vegetable. They are high in fiber and full of antioxidants which can promote a healthy brain and gut.
Sweet potatoes are rich in beta-carotene which helps to support good vision and supports your immune system.
Are Yams and Sweet Potatoes the Same Thing?
Sweet potatoes and yams are often referred mistaken for each other, but the truth is they are not the same thing at all, they are 2 different root vegetables.
Sweet Potatoes – They have thin smooth skin and flesh that ranges from light yellow to dark orange. Sweet potatoes have a naturally sweet flavor to them, hence their name.
Yams – Real yams are more like a russet potato in both flavor and texture. They have tough brown skin that looks almost like tree bark. They are starchier and dry and are often found in both Caribbean and West African cooking.
How to Make the Best Keto Sweet Potato Casserole
Follow my instructions on how to make the best keto sweet potato casserole recipe.
STEP 1: Preheat the oven to 400 degrees.
STEP 2: Peel and chop the butternut squash into small chunks. Start by cutting off the ends and peeling the squash.
Next, cut the butternut squash in half and scoop out all the seeds.
Then cut it into cubes.
For more details, see our guide to peeling and cutting butternut squash.
STEP 3: Next, cut the cauliflower into equal-sized pieces. Start by cutting it in half and in into florets.
STEP 4: Place the chopped butternut squash and cauliflower in a large bowl. Add 1 tbsp melted butter, 1 tsp cinnamon, ½ tsp black pepper, and ½ tsp nutmeg. Be sure to get all the veggies coated well.
STEP 5: Place them on a baking sheet and roast for 20 minutes.
STEP 6: In a food processor add the pecans and pulse until they are roughly chopped. You don’t want them chopped too fine.
STEP 7: Transfer the chopped pecans to a small bowl. Add 1 ½ tsp cinnamon, ¼ tsp nutmeg, and ¼ cup golden monk fruit sweetener, and stir together. Add in 2 tbsp of melted butter and mix.
When you are done mixing the pecan topping, set it aside for a few minutes.
STEP 8: Once the veggies are done roasting place half of them in the food processor. Pulse a few times, then add the remaining veggies and pulse them again.
STEP 9: Add the canned pumpkin, and continue to pulse until you reach a smooth consistency.
STEP 10: Scoop the mixture into a baking dish. Add 2 tbsp of butter and 2 tbsp of golden monk fruit sweetener.
Stir the mixture together making sure the butter melts and the sweetener is mixed in.
Taste, and add seasoning if necessary. Smooth out the top of the casserole then set aside.
STEP 11: Add the pecan streusel topping over the mock sweet potato puree.
STEP 12: Bake at 350 degrees for 15-20 minutes.
When the top gets a little crispy, it’s done, just be careful not to burn it.
The mixture of the butter and the nuts can cause it to burn quickly. It should only take about 15-20 to reheat the casserole, seeing that the filling is already cooked.
Best Tips
- For the sweetener, I prefer to use Lakanto Golden Monkfruit, but any granulated low carb sweetener will work just fine including Swerve Brown Sugar.
- If you are looking to lower the carb content, even more, you can lower the butternut squash and up the cauliflower instead.
- Instead of using just cinnamon and nutmeg, you can use our Homemade Pumpkin Pie Spice.
- For a dairy-free low carb sweet potato casserole, replace the butter with vegan butter instead.
- Store leftover in the fridge for 3-4 days.
- Frozen cauliflower rice can be used in the replacement of the fresh cauliflower.
- For the pecan streusel topping, you can replace the pecans with walnuts, almonds, or use a combo of all three.
- You can use keto marshmallows on top if you’d like.
- For the best results, I use a food processor, but you can use a high-powered blender instead.
- Freeze the casserole unbaked for up to 1 month.
How to Thicken Sweet Potato Casserole?
You will see that this keto sweet potato casserole recipe is naturally pretty thick. When you puree the roasted cauliflower and butternut squash the texture is dense so you shouldn’t have to thicken it.
In fact, in order to make it creamier and smoother, that’s one reason I added the canned pumpkin.
Something to keep in mind is that if you add too much butter when roasting the veggies, that when it comes time to pureeing them it could make it too runny. So that’s why I keep it to only 1 tbsp of melted butter when roasting.
Different Variations of Low Carb Sweet Potato Casserole
Looking for some variations to this low carb sweet potato casserole? Here are a few ideas you can try.
Toppings Options
I chose to use chopped pecans to make a streusel topping. But you can use a different kind of nut if you would prefer.
Walnuts or Almonds would both taste really good. And you could always do a combination of other nuts too.
You could also use a different sweetener. I used Lakanto Golden Monkfruit, it is a 1:1 replacement to regular sugar and has a little maple taste to it.
Instead of using that one, you can use any other low carb sweetener including, Lakanto Classic White Sugar, Xylitol, Swerve, or another one that is your favorite.
Can I Use Marshmallows?
Marshmallows are the classic topping on sweet potato casseroles. Thankfully, you still can add them to your keto sweet potato casserole.
However, you can’t add just any ole bag of marshmallows that you buy from the local grocery store. Instead, you can make homemade sugar-free marshmallows. We don’t have a recipe yet for them, but I promise it’s on the list!
Other Diets This Recipe is Good For
Gluten-Free: Completely gluten-free, including the pecan streusel topping!
Dairy-Free/Vegan: This is a great recipe, but because it contains butter it doesn’t make it a vegan option. That can be easily fixed by replacing the butter with vegan butter.
When making it vegan it also means it’s dairy-free as well.
What to Serve with Sweet Potato Casserole?
Ok, so what should you serve with a low sweet potato casserole? Here are several things I recommend:
- Cauliflower Mashed Potatoes
- Keto Gravy
- Homemade Keto Stuffing
- Keto Creamed Spinach
- Keto Green Bean Casserole
These are just some things I could quickly come up with….but you could serve this keto sweet potato casserole with lots of other recipes as well.
How to Store Keto Sweet Potato Casserole
It’s best to store the leftover keto sweet potato casserole in an airtight container in the refrigerator. The leftovers will stay fresh for 3-4 days.
How to Reheat
To reheat your leftover low carb sweet potato casserole 2 different ways.
- Place it in the microwave for 60-90 seconds. Cover it with a lid or paper towel to prevent it from splattering all over the microwave.
- Bake it in the oven at 350 degrees for about 10-15 minutes. If you cover it with foil it will keep the heat in and will help prevent it from drying out.
Can You Freeze Sweet Potato Casserole?
Freezing casseroles are great including this low carb sweet potato casserole. You can assemble the casserole ahead of time, cover it with foil, and then freeze it. It can stay in the freezer for up to a month.
When ready to bake, pull it out of the freezer and place it in the oven. It may take a bit longer in the oven since it’s frozen.
If you have already baked the casserole and have leftovers that’s ok too. You can place the leftovers in a freezer-safe container and freeze it for a couple of months.
More Keto Side Dishes
If you’re in the mood for some other Keto-friendly side dishes then try our:
- Cheesy Keto Broccoli Casserole
- Roasted Butternut Squash
- Keto Fried Cabbage
- Keto Brussel Sprouts
- Baked Zucchini Casserole
All of them are Keto-friendly and low carb, and will have your friends raving!
Print
Healthy Keto Sweet Potato Casserole
- Total Time: 55 minutes
- Yield: 16 Servings (1/2 Cup Per Serving) 1x
Description
If you are staying away from sweet potatoes due to how high they are in carbs, then please try this great mock Keto Sweet Potato Casserole Recipe. It not only has a pecan topping, but it has the same smooth texture as any other sweet potato casserole, while still remaining Gluten-Free and Grain-Free.
Ingredients
Sweet Potato Filling:
- 3 cups butternut squash
- 4 cups chopped cauliflower
- 1 ½ cup canned pumpkin
- 1 tsp cinnamon
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp nutmeg
- 3 tbsp butter, (divided 1 tbsp, 2 tbsp)
- 2 tbsp golden monkfruit
Pecan Streusel Topping:
- 2 tbsp butter, melted
- 1 ½ cups chopped pecans
- 1 ½ tsp cinnamon
- ¼ tsp nutmeg
- ¼ cup golden monkfruit
Instructions
- Preheat the oven to 400 degrees.
- Peel and chop the butternut squash into small chunks. Then cut the cauliflower into equal-sized pieces.
- Place the chopped butternut squash and cauliflower in a large bowl. Add 1 tbsp melted butter, 1 tsp cinnamon, ½ tsp pepper, and ½ tsp nutmeg. Stir together making sure all the veggies get coated in seasoning.
- Place on a baking sheet and bake for 20 minutes, or until the veggies are soft.
- In a food processor add the pecan and pulse until roughly chopped. Don’t chop too fine.
- Transfer the chopped pecans to a small bowl. Add 1 ½ tsp cinnamon, ¼ tsp nutmeg, and ¼ cup golden monkfruit, then stir. Add in 2 tbsp melted butter and stir again. Set aside.
- Once the veggies are done roasting place half of them in the food processor. Pulse a few times, then add the remaining veggies and continue pulsing.
- Add the canned pumpkin and pulse until you reach a smooth consistency.
- Scoop the mixture into a baking dish. Add 2 tbsp butter and 2 tbsp golden monkfruit sweetener. Stir the mixture together, taste to see if you need to add more spices or sweetener. Set aside.
- Add the pecan streusel topping over the vegetable puree.
- Bake at 350 degrees for 15-20 minutes.
Notes
5.1 NET CARBS PER SERVING
For the sweetener, I prefer to use Lakanto Golden Monkfruit, but any granulated low carb sweetener will work just fine including Swerve Brown Sugar.
If you are looking to lower the carb content, even more, you can lower the butternut squash and up the cauliflower instead.
Instead of using just cinnamon and nutmeg, you can use our Homemade Pumpkin Pie Spice.
For a dairy-free low carb sweet potato casserole, replace the butter with vegan butter instead.
Store leftover in the fridge for 3-4 days.
Frozen cauliflower rice can be used in the replacement of the fresh cauliflower.
For the pecan streusel topping, you can replace the pecans with walnuts, almonds, or use a combo of all three.
You can use keto marshmallows on top if you’d like.
For the best results, I use a food processor, but you can use a high-powered blender instead.
Freeze the casserole unbaked for up to 1 month.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Side Dishes
- Method: Baking
- Cuisine: American
Holly
Tuesday 19th of November 2024
Hello Ladies, can you shed some light on why this casserole calls for black pepper? It seems like a sweeter profile and I know some people use black pepper in sweet recipes but I’m not sure how it works here. I’m wondering if you can describe the taste profile of the filling for me. I’m very familiar with cauliflower, butternut squash and pumpkin. I use all of them in many applications. Just haven’t done them together yet.
I have made several of your recipes and they’re always really good. your onion rings are better than the onion rings. I grew up with! SOOOO GOOD
This recipe is for a crowd, so I just want to make sure. Would you say the topping is crispy similar to a crisp topping with flour or starch or just crunchy from the nuts?
Thanks in advance!