This healthy low carb sweet potato casserole with a crunchy pecan topping is a family favorite for any holiday menu. Our easy keto sugar free sweet potato casserole has just 6 g net carbs so even those on a keto diet can enjoy it on the holiday table.
Are Sweet Potatoes Keto?
Technically no food is keto. Ketosis is a nutritional state and it requires a very low amount of carbs per day to get your body into ketosis.
The amount of total carbs per day will vary between each person. Some can enjoy 50 total carbs per day while others need to reduce to 20 or less total carbs per day to get into ketosis.
Fresh sweet potatoes are often really large in size, over 100 grams or more. Actual sweet potatoes that are organic are a more appropriate smaller size.
One small sweet potato of about 80 grams in weight has about 16.6 grams of carbs, which for someone who is only eating 20 grams of carbs per day is too much. This amount in one sitting may also spike blood sugar and cause cravings for more.
Personally for me, when it comes to a whole food like sweet potato, a smaller amount can be enjoyed without issues or being kicked out of ketosis.
This is the best sweet potato casserole you will find made low carb and keto friendly because we actually use real sweet potato, not like some keto recipes you will see using pumpkin puree, or butternut squash instead to replicate this favorite Thanksgiving recipe.
We cut the carbs down by adding cauliflower to the sweet potato puree which no one will even notice in this favorite holiday side dish!
Carbs in Traditional Sweet Potato Casserole
For a ½ cup of a sweet potato casserole with brown sugar and pecans from BJ's market, has 47 grams of carbs!! That's way too high for anyone on a low carb diet and especially too high for anyone on a keto diet.
Carbs in our Low Carb Sweet Potato Casserole Recipe
I made our healthy sweet potato casserole for Thanksgiving day with my family. The holiday table has always had a sweet potato casserole with marshmallows which one of my brothers love.
But I really wanted to make an easier sweet potato recipe that didn't require me to also make some keto marshmallows.
Our sweet potato filling is a fantastic low-carb recipe that still has all the flavors and color of a sweet potato casserole, but has no added sugar, and reduces the total carbs by half.
This is also a perfect side dish to serve to guests during the holiday season who may have dietary needs, like being dairy free.
You can make this great recipe dairy free or vegan by swapping the butter with coconut oil if needed. I didn't use any heavy cream as it really doesn't need it at all to make it creamy in texture.
Our low carb version of a creamy sweet potatoes casserole has 9 grams of total carbs, with 3 grams of dietary fiber which makes it just 6 g net carbs per serving. All the rest of the nutritional information is in the printable recipe card at the bottom of this post.
Can I use another low carb sweetener?
If you don't like Monk Fruit sweetener or can't buy it where you live, you can really choose any low-carb sweetener you like and just taste and adjust as needed or leave out a sweetener all together if you prefer.
For a similar flavor and taste to an original recipe for classic sweet potato casserole for Thanksgiving dinner, the sweet potato mixture always has some form of sugar to sweeten the sweet potato mixture. So personally, I wouldn't remove the sweetener but it is up to you!
Holiday Keto Recipes
Here are some of our favorite holiday dishes that can be enjoyed for Thanksgiving, Christmas or anytime you feel like it!
No Bake Low Carb Keto Cranberry Holiday Cheesecake
Low Carb Keto Sweet Potato Casserole
Low Carb Keto Sweet Potato Casserole with Pecans
Ingredients
- 12 ounces sweet potatoes peeled, diced ( about 2 small)
- 16 ounces cauliflower florets ( 1 small head)
- 2 tablespoon extra virgin olive oil
- 4 tablespoon salted butter melted, or coconut oil if you prefer for dairy free or vegan butter
- ½ teaspoon salt
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon ginger
- ½ teaspoon ground cloves
- 1 tablespoon Monk Fruit Allulose Brown sugar substitute
- 3 small eggs
Pecan Topping
- 1 cup chopped pecans
- 2 tablespoon salted butter melted or coconut oil for dairy free
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg
- 2 tablespoon Monk Fruit Allulose Brown sugar sub
Instructions
- Preheat oven to 400 degrees F. Place cauliflower florets and diced sweet potato onto a large baking sheet pan. Drizzle with extra virgin olive oil. Bake for 30 minutes or until fork tender. Reduce temperature to 350 degrees F.
- Place baked florets and sweet potato into a food processor and pulse to process until smooth or add to a large bowl and hand mixer or use a potato masher to smash until smooth. Add in the remaining ingredients, except eggs. Process to fully combine then taste mixture to see if it's sweet enough or needs more salt. Then add eggs and process to combine.
- Spread mixture into an 8 by 8 or 2 quart baking dish. Set aside.
- Add the pecan topping ingredients together in a small bowl and stir to coat fully. Sprinkle this topping over the sweet potato cauliflower. Cover with aluminum foil and bake for 20 minutes then uncover and bake for 10 more minutes until golden brown. Enjoy warm topped with melted butter if desired.
- Store covered or in an airtight container in the fridge for up to 5 days. Can be frozen for up to 3 months.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
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