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It’s official, Thanksgiving is less than a month away! Where has the time gone? Are you thinking about what holiday side dishes you’re going to make yet? If you’re like me, you may be looking for a way to make a healthy sweet potato casserole, but don’t want all the carbs. How about a low carb sweet potato casserole recipe, hmm?
I know, I know… it’s not even Halloween yet! Why am I talking about Thanksgiving already? Well, I’ll bet you’ve already figured out what you’re doing for Halloween, so on the blog it’s on to planning for the next holiday. After you hear about the low carb holiday side dish I’ve got for you today, you’ll see why!
My (extended) family has a holiday tradition of getting together at my second cousin’s parents’ house for Thanksgiving Day. I have yet to get a firm consensus for what their relationship to me is supposed to be. Third cousins? Second cousins once removed? We don’t have a large family, so even if they aren’t super close to me by blood, they’ve always been Aunt and Uncle to me growing up. Every November, my uncle prides himself in making the most perfect Thanksgiving turkey, while others contribute with salads and sides.
Last Thanksgiving, I brought my havarti dill mashed cauliflower to our gathering and made everyone guess what it was. Some people thought it could be mashed potatoes, others figured out that it was mashed cauliflower, but ultimately it didn’t matter. Both groups gobbled it right up.
This year, I’ve made it a goal to low-carb-ify (new word right here, yeah!) another classic holiday side dish: Low Carb Sweet Potato Casserole with Pecan Crust! Which is now my version of a healthy sweet potato casserole.
Of course, actual sweet potatoes are too starchy for a low carb diet, but there’s no need to miss out. It turns out that roasted butternut squash and cauliflower make the perfect stand-ins. They just need a little sugar-free sweetener added to make them as sweet as sweet potatoes.
That’s where Whole Earth Sweetener Nature Sweet® packets fit right in. They are a blend of non-GMO erythritol, chicory root fiber, stevia leaf extract, monk fruit extract, and a little fructose. While I would prefer for it to be without fructose, the amount in the packets is very small. The main ingredient is erythritol, which I’m a big fan of. They are typically intended to be used for sweetening beverages, but I figured, why not use them as a low carb sweetener in a recipe? (You can also use plain erythritol, or any other sweetener you like, in this recipe and adjust the amount to taste.)
This pecan-crusted butternut squash and cauliflower casserole was the delicious result. I’m still calling it “low carb sweet potato casserole”, even sans the actual sweet potatoes, because it’s the perfect replacement. The bulk of it is just like silky smooth, buttery sweet potatoes, and the topping is all mouthwatering cinnamon-pecan crunch.
I went through a couple of iterations to get the recipe just right. By the last one, I honestly thought it was – dare I say it? – better than sweet potatoes. Even though sweet potatoes do have some health benefits, this “healthy sweet potato casserole” has even more, sans the carbs.
If you do want to make a casserole that uses actual sweet potatoes, try Gluten-free Vegan Sweet Potato Casserole from A Mind “Full” Mom. It uses maple syrup, but you could swap that with the homemade sugar-free maple syrup that I like to make.
Just in case, I did a final test run on my husband, mom, and daughter. They all couldn’t get enough. Let me tell you, a nineteen-month-old isn’t going to pretend to like something just to be nice! She couldn’t stop eating this sweet (but sugar-free) low carb sweet potato casserole. That’s a sign, right there.
So, what are you making this Thanksgiving? Now you can officially cross that question off your list. Seriously, a healthy potato casserole with pecan crust is the side dish you need.
Healthy Low Carb Sweet Potato Casserole Recipe:
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Healthy Low Carb Sweet Potato Casserole Recipe - Sugar Free
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- 4 cups Butternut squash (peeled, cubed)
- 1 medium head Cauliflower (chopped into florets)
- 2 tbsp Butter (measured solid, divided into 2 parts, and then melted; can use avocado oil or ghee for dairy-free)
- 1 tsp Cinnamon
- 3/4 tsp Garlic salt
- 1/2 tsp Black pepper
- 2 packets Whole Earth Sweetener Nature Sweet (or 4 tsp sweetener of choice)
RECIPE TIPS in the post above! VIDEO + nutrition info + recipe notes below!
Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with foil (greased lightly) or parchment paper.
- In a large bowl, toss together the cubed butternut squash, cauliflower florets, a tablespoon of melted butter, garlic salt, cinnamon, and black pepper.
Arrange the vegetables in a single layer on the lined baking sheets. Roast in the oven for about 30-35 minutes, rotating the pans halfway through, until both are very soft and golden. (If your pans don't fit in the oven side by side, you can try a single larger pan or roast them in batches, but either way make sure veggies are in a single layer.)
Meanwhile, pulse 1/2 cup (64 g) pecans in a food processor until a powder forms. (Don't overmix or you'll make nut butter. If there are a few larger pieces left, that's fine.) Chop the remaining 1 1/2 cups (192 g) pecans. Place both in a small bowl.
- Add the sweetener, cinnamon, and garlic salt. Stir in the butter until the mixture is crumbly.
- When the vegetables are done roasting, remove them from the oven, but don't turn it off.
Puree the veggies in a food processor or high-power blender, until smooth. (You may need to do this in batches if they don't all fit at once). Transfer the puree into a 2 quart (1.9 L) ceramic or glass casserole dish.
- Stir the sweetener and remaining tablespoon of melted butter into the puree. Taste and adjust salt and pepper if desired.
- Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
Roast the casserole in the oven for about 20 minutes, until the top is golden.
Serving size: 1/2 cup
Video Showing How To Make Low Carb Sweet Potato Casserole:
Click or tap on the image below to play the video. It's the easiest way to learn how to make Low Carb Sweet Potato Casserole!
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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