Free shipping on all orders over $45!

Easy Keto Sweet Potato Casserole Recipe

by Pam Berg

There are many recipes that have us reminiscing about our childhood and holiday meals at grandma’s house. These memories include favorites such as sweet potato casserole and green bean casserole. These side dishes bring us back to our youth, but, unfortunately, they have a high carb count.

Did you know that you can make a healthy sweet potato casserole? To be completely transparent, it won’t have sweet potatoes in it, but you probably won’t even notice.

Are Sweet Potatoes OK on a Keto Diet?

Sweet potatoes are not a low carb or keto food so people eating keto avoid them.

Many people enjoy the traditional sweet potato casserole that involves adding butter, brown sugar and marshmallows to an already high carbohydrate food.

Our sweet potato casserole recipe doesn’t use sweet potatoes but no one will complain when you show up with this as your Thanksgiving side dish.

Low-Carb Sweet Potato Casserole Recipe

  • Prep time: 20-25 minutes

  • Cook Time: 30-35 minutes

  • Total time: 60 minutes

Ingredients for Vegetable Portion

  • 4 cups butternut squash (peeled, cubed)

  • 1 medium head cauliflower (chopped into florets)

  • 2 tbsp unsalted butter

  • 1 tsp cinnamon

  • 1/2 tsp sea salt

  • 1/2 tsp black pepper

  • 2 tbsp Keto Goods Fiber Yum Syrup

Ingredients for Topping

Instructions

  1. Preheat the oven to 400 degrees. Line two baking sheets with foil and spray with non-stick spray.

  2. Toss the cubed squash, cauliflower florets, 1 tablespoon of melted butter, and seasonings in a mixing bowl.

  3. Pour veggies into a pan. Veggies must be in a single layer on the pan and roast for 30-35 minutes. When done, veggies should be soft (“fork tender”) and golden brown.

  4. While the veggies cook, make the topping.

  5. Use a food processor or blender to crush 1/2 cup pecans to powder. The remaining 1 1/2 cup of pecans should be chopped.

  6. Put both crushed and chopped pecans into a small bowl, add the remainder of the ingredients and mix well.

Assembling the Casserole

  1. When the vegetables are done roasting, remove them from the oven.

  2. Puree veggies in a food processor or blender until smooth. Blend in batches.

  3. Transfer puree into a 2-quart baking dish or casserole dish sprayed with non-stick spray.

  4. Stir Fiber Yum syrup and a tablespoon of melted butter into the puree. Add salt and black pepper to taste.

  5. Sprinkle pecan topping over the top.

  6. Roast for 20 minutes or so. The top of the low-carb sweet potato casserole will be golden brown.

Nutritional Information

A 1/2 cup serving is about 140 calories and 3 net carbs.

What is a Keto Friendly Alternative to Sweet Potatoes?

Since sweet potatoes have a lot of carbohydrates, many people who eat keto look for low carb alternatives. Two common substitutions for yams are pumpkin puree and squash.

Back to Recipes