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Keto “Sweet Potato” Casserole

Louise Hendon | November 5
Keto “Sweet Potato” Casserole

You do not have to give up your favorite holiday dishes on a Keto diet, and this Keto “Sweet Potato” Casserole proves it.

You’ll get all of the taste of your favorite sweet potato casserole but without all of the carbs.

And even better, all of the ingredients are readily available in most grocery stores and online retailers. So, you won’t have to worry about buying hard-to-find ingredients that cost a small fortune.

And did I mention that even your non-Keto family members will love this recipe?

How I Made This Keto

Sweet potatoes aren’t Keto because of their relatively high net carb count. So, to get all of the sweet potato taste but without all of the carbs, I had to get a little creative and I’m pretty pleased with the results.

I used a combination of butternut squash and cauliflower as the primary substitutes for sweet potatoes, and the pairing is perfect.

And if you have time, you can roast the butternut squash instead of steaming it for an even richer flavor. Just toss them in a bit of avocado oil and roast them in a 400 F (200 C) degree oven for about 30 to 35 minutes until tender.

Then, I added granulated erythritol to help sweeten the dish to give the butternut squash and cauliflower a sweeter taste that is similar to sweet potatoes. Of course, you can always adjust the sweetness according to your taste.

To keep the recipe dairy-free, I used unsweetened almond milk to help with the blending of the sweet potatoes and cauliflower. However, unsweetened coconut milk can be used instead of almond milk.

And no sweet potato casserole is complete without the crunchy pecan topping!

I used a mixture of chopped pecans, granulated erythritol for sweetness, and a combination of cinnamon and nutmeg to give the dish a traditional holiday flavor. However, if you don’t have nutmeg, you can leave it out or use pumpkin pie spice instead.

Other Keto Holiday Side Dish Recipes

And if you want other Keto holiday side dish recipes to enjoy, then you are in the right place! Here are just a few that you can enjoy this holiday season:

And if you want even more holiday recipe ideas, take a look at my favorite Keto Thanksgiving Recipes – Your Complete Dinner Planned Out!

But no holiday meal would be complete without a few desserts, and my Keto Pumpkin Pie Recipe, Keto Mini Chocolate Pumpkin Pie, and Keto Pecan Pie Recipe are the perfect ending to any holiday meal!

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Keto “Sweet Potato” Casserole


  • Author: Louise Hendon
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Side

Description

Delicious holiday “sweet potato” casserole made with butternut squash and cauliflower and topped with a cinnamon pecan topping!


Ingredients

  • 2 ½ cups (12 oz or 350 g) diced butternut squash
  • 1/2 head cauliflower (11 oz or 300 g), broken into small florets
  • 1/4 cup (48 g) granulated erythritol
  • 1 teaspoon (2 g) cinnamon powder
  • 1/2 teaspoon (1 g) ground nutmeg
  • 2 Tablespoons (30 ml) unsweetened almond milk (or more, if needed)
  • 1 teaspoon (5 ml) vanilla extract

For the pecan topping:

  • 1/4 cup (38 g) chopped pecans
  • 2 Tablespoons (24 g) granulated erythritol
  • 1/2 teaspoon (1 g) cinnamon powder
  • 1/2 teaspoon (1 g) ground nutmeg

Instructions

  1. Preheat the oven to 350 F (175 C). Grease a medium-size casserole dish and set aside.
  2. In a small bowl, combine the chopped pecans with the granulated erythritol, cinnamon, and nutmeg. Set aside until ready to use.
  3. Place the butternut squash and cauliflower in a large pan with a 1/2-inch (1.25 cm) of water. Bring the water to a boil, cover and steam for 10 to 15 minutes until the vegetables are tender. Drain well. (Alternatively, use a microwave or Instant Pot to steam the vegetables.)
  4. Place the steamed vegetables, granulated erythritol, cinnamon, nutmeg, almond milk, and vanilla extract in a food processor or blender and combine until smooth. If the mixture is too thick, add additional almond milk, 1 Tablespoon (15 ml) at a time, until desired consistency is reached.
  5. Spoon the butternut squash mixture in the prepared casserole dish and evenly sprinkle with the pecan topping.
  6. Place the casserole dish in the oven and bake for 20 to 30 minutes until golden.
  7. Remove the casserole from the oven and let cool for a few minutes before serving.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs per serving: 7 g

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 79
  • Sugar: 3 g
  • Fat: 3 g
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Protein: 2 g
Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.