This easy keto sweet potato casserole is the perfect low-carb side dish for the holidays. It’s rich, creamy, and full of cozy fall flavors—just like the classic version, but without all the carbs. Made with a smooth blend of cauliflower and pumpkin puree, this delicious casserole is a great alternative to traditional sweet potatoes. It’s perfect for Thanksgiving, Christmas, or any comfort food dinner!
Topped with caramelized pecans, this healthy low-carb sweet potato casserole tastes just like the classic—without the carbs. There’s no added sugar and no actual sweet potatoes, but the creamy texture and cozy flavor are spot on. You’d never guess it’s sugar-free and keto-friendly!
Imagine a creamy “sweet potato” filling made from cauliflower and pumpkin, topped with a crunchy pecan layer, then baked until golden and bubbly. It’s the perfect comfort dish for your holiday table.
During the holidays, I love making this casserole along with favorites like keto pumpkin pie, pecan pie, cranberry muffins, low carb apple pie, and chocolate cake.
- 1 Are Sweet Potatoes Keto-Friendly?
- 2 What Is Sweet Potato Casserole?
- 3 Why Are You Going To Love This Low Carb Sweet Potato Casserole Recipe
- 4 Keto Sweet Potato Casserole Ingredients
- 5 How To Make This Keto Sweet Potato Casserole
- 6 Serving Suggestions
- 7 Storing Leftovers
- 8 How To Reheat The Leftovers
- 9 Substitutions and Variations
- 10 Frequently Asked Questions
- 11 More Keto Side Dishes
- 12 Keto Sweet Potato Casserole
Are Sweet Potatoes Keto-Friendly?
Unfortunately, sweet potatoes aren’t a good fit for a keto lifestyle since they’re pretty high in carbs and sugar. According to the USDA, just one cup of sweet potatoes (about 144g) has around 26g of total carbs, 4g of fiber, and 5.5g of sugar—which can add up quickly if you’re trying to stay in ketosis.
But the good news? There are great low-carb alternatives that mimic the taste and texture of sweet potatoes—without all the carbs. In this recipe, we’re using cauliflower and pumpkin puree to recreate that creamy, cozy filling, and trust me, it works like a charm.
What Is Sweet Potato Casserole?
Sweet potato casserole is a classic holiday side dish, especially popular at Thanksgiving. It’s usually made with mashed sweet potatoes, mixed with a bit of sugar and warm spices like cinnamon or nutmeg. Then it’s topped with marshmallows, nuts, or both and baked until golden and bubbly. It’s sweet, cozy, and pairs perfectly with turkey, ham, or any festive main dish.
Why Are You Going To Love This Low Carb Sweet Potato Casserole Recipe
- Made with just a few simple, low-carb ingredients – no complicated steps or fancy tools needed.
- Only 5g net carbs per serving – enjoy without worrying about your macros.
- Tastes just like the real thing – rich, creamy, and full of that classic holiday flavor.
- Sugar-free and gluten-free – perfect for anyone following keto, low carb, or gluten-free lifestyles.
- Great make-ahead dish – ideal for busy holiday cooking.
- Crowd favorite – even non-keto guests will ask for seconds!
- Pairs perfectly with savory mains like turkey, ham, or roast chicken.
Keto Sweet Potato Casserole Ingredients
To make this cozy and delicious casserole, you’ll need just a handful of simple, low-carb ingredients. Here’s what you’ll need:
For the “Sweet Potato” Filling:
- Pumpkin Puree – a great low-carb substitute for sweet potatoes. It adds that natural sweetness and vibrant color we love.
- Cauliflower – steamed and mashed, it creates that creamy texture similar to mashed potatoes or sweet potatoes.
- Butter – adds richness and flavor. Use either unsalted or salted based on your preference.
- Eggs – help bind everything together and give the casserole a nice structure.
- Spices – warm spices like cinnamon, nutmeg, ginger, and cloves give that classic fall flavor.
- Sweetener – use your favorite powdered keto sweetener for a smooth blend. Allulose, erythritol, or monk fruit blends work great.
For The Pecan Topping
- Pecans – chopped and toasted for a crunchy topping.
- Brown Sweetener – adds that classic caramelized taste.
- Butter – helps the topping brown beautifully and adds flavor.
How To Make This Keto Sweet Potato Casserole
One of the best parts about this recipe—aside from how good it tastes—is how simple it is to make! Just follow these easy steps:
- Preheat your oven to 400°F (200°C).
- Prep the cauliflower: Wash and chop it into small florets. Place on a baking sheet and roast for about 20-25 minutes, or until fork-tender.
- Make the filling: Add the roasted cauliflower, pumpkin puree, butter, eggs, spices, and sweetener to a food processor. Blend until smooth and creamy.
- Assemble: Spread the creamy mixture evenly into a 9×13-inch casserole dish.
- Make the topping: In a bowl, mix together the chopped pecans, brown sweetener, and melted butter until everything is well coated.
- Top and bake: Sprinkle the pecan topping over the filling and bake for 20-30 minutes, or until golden and bubbling around the edges.
- Let it cool slightly before serving. Enjoy!
Serving Suggestions
This keto sweet potato casserole is super versatile. You can enjoy it as a side dish or even as a low-carb dessert—especially during the holidays!
- Serve it as a side with roasted turkey, ham, or chicken. It’s a perfect match for your Thanksgiving or Christmas dinner.
- Pair with savory mains like pork chops, meatloaf, or grilled sausages for a comforting meal.
- Enjoy as dessert – it’s sweet and cozy enough to enjoy as a treat after dinner, especially if you love fall flavors.
No matter how you serve it, this casserole is sure to impress!
Storing Leftovers
- Fridge – Store any leftovers in an airtight container in the refrigerator for up to 5 days. Just reheat in the microwave or oven until warm.
- Freezer – You can freeze the unbaked casserole for up to 1 month. When you’re ready to enjoy it, bake straight from frozen in a preheated oven at 350°F (175°C) for about 45–50 minutes, or until the top is golden and the center is heated through.
How To Reheat The Leftovers
Oven – Preheat your oven to 350°F (175°C). Place the leftovers in an oven-safe dish and bake for about 10–15 minutes, or until heated through.
Microwave – Transfer a portion to a microwave-safe plate and heat in 30-second intervals, stirring between each, until warm.
Both methods work great depending on how much you’re reheating!
Substitutions and Variations
- Butternut Squash – Swap out pumpkin puree for roasted butternut squash. Just chop it into cubes and roast until soft before blending.
- Pumpkin Pie Spice – Use a ready-made pumpkin pie spice mix instead of individual spices for convenience.
- Dairy-Free Option – Replace the butter with coconut oil for a dairy-free version that’s still rich and flavorful.
- Nuts – Don’t like pecans? Try chopped walnuts, almonds, or hazelnuts for a different crunch.
- Marshmallow Topping – For a fun twist, top with sugar-free keto marshmallows before baking.
- Small Food Processor? – No problem! Just blend the filling in batches if needed.
Frequently Asked Questions
Is Cauliflower Keto-Friendly?
Sure, with only 2.9g net carb per one cup, cauliflower is a delicious vegetable that is great for a keto diet. And the best part is that you can use it to make many delicious keto recipes.
Do I Have To Roast The Cauliflower?
Roasting gives the cauliflower a deeper flavor and removes excess moisture. But if you’re short on time, you can steam or boil it—just be sure to drain it really well to avoid a watery casserole.
Can I Leave Out The Eggs?
Eggs help hold everything together, but you can leave them out if needed. The casserole will still be creamy but slightly looser in texture.
Can I Use Frozen Cauliflower Rice?
You can! Just steam or sauté it until tender, then drain well and blend with the other filling ingredients.
More Keto Side Dishes
Keto Sweet Potato Casserole
Description
Ingredients
- 1 medium head of cauliflower chopped into florets
- 1 cup pumpkin puree
- ⅓ cup sweetener
- 3 large eggs
- 4 tbsp butter melted
- 1 tsp cinnamon
- 1 tsp nutmeg
- ½ tsp ground ginger
- ¼ tsp cloves
- ½ tsp salt
Instructions
- Preheat the oven to 400°F / 200°C.
- Roast the cauliflower: In a large bowl, toss the cauliflower florets with 1 tablespoon of melted butter and a pinch of salt. Spread them in a single layer on a baking sheet. Roast for about 15 minutes, or until fork tender. Remove from the oven and let cool slightly.
- Prepare the topping: In a medium bowl, mix together the chopped pecans, brown sweetener, butter, and cinnamon. Set aside.
- Make the filling: Add the roasted cauliflower, pumpkin puree, sweetener, eggs, butter, cinnamon, nutmeg, ginger, and cloves to a food processor. Blend until smooth and creamy.
- Assemble the casserole: Spread the cauliflower and pumpkin mixture evenly into a 9×13-inch casserole dish. Smooth the top with a spatula, then sprinkle the pecan topping over the top.
- Bake for 20 minutes, or until the topping is golden and slightly crispy.
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.