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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 keto 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.
I like to use monk fruit allulose blend, which tastes like sugar, has zero net carbs, and doesn’t add any weird texture to this keto sweet potato casserole.
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. It would be the perfect pairing with an herb roasted turkey or air fryer turkey breast.
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. Then try keto green bean casserole next!
Tools To Make Keto Sweet Potato Casserole
Tap the links below to see the items used to make this recipe.
- Large Mixing Bowl – These are my go-to mixing bowls. I love that this set comes with so many variations in size.
- Baking Sheets – You will need two baking sheets to roast your vegetables. This is the baking sheet I use in my kitchen.
- Food Processor – This food processor will work great for pureeing your vegetables.
Healthy Low Carb Sweet Potato Casserole Recipe
Healthy Low Carb Keto Sweet Potato Casserole Recipe
This keto sweet potato casserole recipe is actually a butternut squash cauliflower casserole, but tastes like the real sweet potatoes! Making healthy low carb sweet potato casserole is quick and easy.
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Veggies
Topping
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Roasting
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Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with foil (greased lightly) or parchment paper.
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In a large bowl, toss together the cubed butternut squash, cauliflower florets, a tablespoon of melted butter, salt, cinnamon, and black pepper.
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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.)
Topping
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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.
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Add the sweetener, cinnamon, and salt. Stir in the butter until the mixture is crumbly.
Assembly
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When the vegetables are done roasting, remove them from the oven, but don't turn it off.
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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.
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Stir the sweetener and remaining tablespoon of melted butter into the puree. Taste and adjust salt and pepper if desired.
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Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
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Roast the casserole in the oven for about 20 minutes, until the top is golden.
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Recipe Notes
Serving size: 1/2 cup
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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134 Comments
Caitlin
0I normally would not leave a bad review, but this was just not a good recipe. The cauliflower taste was so strong that I had to completely remake the puree, and my husband still wouldn’t eat it. It didn’t really remind me of sweet potato pie. After 25 years of vlc eating, you’d think I would learn. I have been told that you have very good recipes, so I will try another one soon.
Jan
0Hello. Excited to make this for Christmas dinner. I have Besti Monk Fruit Allulose but cannot find the brown version. I do have Swerve Brown and was wondering if you think that would be a good brown option? Thanks!
Wholesome Yum D
0Hi Jan, If you can’t find Besti Brown make sure you use my Sweetener Conversion Chart to guarantee you are using the correct amount.
JulieJOY!
0I made this for Thanksgiving, and it was a BIG HIT with keto and non-keto eaters alike. My husband has this thing where he says, “I don’t like vegetables masquerading themselves as something else,” so I knew I was taking a chance on him. I called it a “butternut squash casserole” so he knew that part upfront. After he told me he liked it because the veggie base of it wasn’t too sweet. Later, he asked me what was in it. I confessed that it did contain cauliflower. He didn’t complain 🙂 BTW, I tasted the veggie base after roasting and blending it, and I could taste the cauliflower. After it sat in the fridge overnight and then got baked in the mid-afternoon, there was no tell-tale cauli taste. Woo hoo! I am DEFINITELY keeping this on the holiday menu!
Sherry
0I made this recipe as an alternative to traditional sweet potato casserole. It was a hit with everyone,no leftovers on this dish! I did a trial run with the recipe and the only change I made was use a little more butternut squash and a little less cauliflower. Thank you for a great recipe for sweet potato casserole!
Lisa
0I am wondering if boiling the cauliflower will produce a softer result for puréing. Is there another reason (less cauliflower taste…) for roasting this particular vegetable? Thank you for your consideration, I am really looking forward to making this recipe for Thanksgiving!
Maya | Wholesome Yum
0Hi Lisa, I prefer the flavor of roasting, but you can boil it if you prefer.
Carrie K
0Hi Maya! Looks amazing and want to try it, but wondering if this can be used with frozen riced cauliflower? Or you just tried it with fresh (raw) cauliflower? Thanks!
Wholesome Yum D
0Hi Carrie, I have never tried riced cauliflower in this recipe.
Tanya
0Have you tried it yet with frozen riced cauliflower?
Wholesome Yum D
0Hi Tanya, I have never tried that.
Wendy Smith
0This dish is soooooo delicious, I had to stop myself going back for seconds! Yummm!
I didn’t have Pecans so I used Brazil nuts which was just as good but it made the fat contend higher. Beautiful flavour, you wouldn’t know it wasn’t the real deal and the crunchy nut topping is outstanding.
Alicia
0This looks great! Could you use frozen vegetables and just steam them first or does the roasting really add something? Thank you!
Wholesome Yum D
0Hi Alicia, You could definitely use the frozen vegetables in this recipe.
Janene
0Looking forward to trying. Can I use Lankanto Monkfruit sweetener? If so, powdered or granulated and would it be the same amount? Thanks!
Maya | Wholesome Yum
0Hi Janene, I don’t recommend using Lakanto because the texture can turn out gritty. It doesn’t dissolve completely the way Besti does and can crystallize.
Misty Heitman
0I am curious. Why did you add cauliflower and not just more butternut squash? What does that do?
Maya | Wholesome Yum
0Hi Misty, This reduces the carbs to keep it keto friendly. Using only butternut squash, the carbs would be pretty high.
Brian H
0Hello Maya! Could this be prepared and even cooked the day before and reheated the next day with equal deliciousness?! Thanks in advance!
Wholesome Yum D
0Hi Brian, It will be best made fresh but you can also make it ahead of time and reheat it.
Barbara
0Do you think it’d be alright to leave the cauliflower out and just use the squash?
Wholesome Yum D
0Hi Barbara, It would work, but the carbs would be higher.
Rose
0Family members who are off of sugar loved this recipe at Thanksgiving, then again for Christmas. It is definitely a favorite that I will make throughout the year.
Johnny Jones
0The title says “sweet potato” but the main ingredient is squash??????????
Wholesome Yum D
0Hi Johnny, Sweet potatoes are very high in carbs, so this is an alternative that tastes just like sweet potatoes.
Michael
0I made this as a pie (using the Almond Flour Pie Dough recipe and leaving out the garlic) and learned a few things. First, it fits a 9” pie perfectly. Second, regardless of whether you make it as a pie or casserole, definitely purée the squash and cauliflower well. I didn’t have a food processor handy and I thought I wanted it chunkier anyway, so I used a potato masher and blended it well. The problem is the chunks of cauliflower give too much of a distinct taste of cauliflower, so the result was less like sweet potatoes and more like what it was…butternut squash and cauliflower. Maybe increase the proportion of squash to cauliflower too. Third, as a pie, it needed a bit more sweetness and cinnamon. Fourth, the topping may seem like a lot for a 9” pie, but use it all. It really brings the necessary sweetness and texture, and the pecans are great with the filling. All in all, a good recipe that just needs a few tweaks to make it into a sweet pie.
Sandra
0Everyone really liked this at Thanksgiving dinner.
Nancy
0Loved this recipe today for our first keto Thanksgiving. I did not add the cauliflower because my hubs very much doesn’t like it, and I couldn’t figure out how to sneak it in without him knowing, LOL! It was delicious with just the squash. I will be making this again! Thanks for the recipe!
Sally Rigsby
0This is SO good and I don’t like cauliflower but you don’t taste it in here. I put the butternut squash in my Instant Pot for 3 min. NR and the skin peels right off and the squash is soft enough to cube but not mush. Going to blend then freeze. Defrost before Thanksgiving, top and cook.
Gail
0Leaving out the cauliflower will change the calorie and carb count. It is a delicious dish with cauliflower!
Sharon
0….??? it says to ckick on the image below.. and I’ve been up and down a few times and can’t seem to see where/how to view the video for the sweet potato casserole.. help!
Wholesome Yum M
0Hi Sharon, Check your browser settings to make sure you are not viewing the website in ‘Reader Mode’ or in an RSS feed. The videos are not viewable with these functions turned on.
AndyJ
0So I thought this was delicious as I made it for Thanksgiving this year. So much that I want to make it again just for normal meals. I followed the recipe exactly. Why people omit the cauliflower I don’t know . That helps lowering the carb count in the same size serving. But I see some inconsistencies that I’m hoping you can help clear up. You mention using two tablespoons of butter divided and only mixing in one tablespoon with the veggies? What do you do with the other tablespoon? The topping also says to use two tablespoons of butter and to stir the melted butter in. Is it supposed to be two tablespoons of butter for the whole recipe split between the veggies and the topping? Also, the metric measurements say to use 198g of pecans for the topping, but the instructions say to pulse 64g of pecans into a powder and chop the remaining 192g of pecans. That is 256g of pecans. So should it be 198g divided or 256g divided? If you can clear that up I would appreciate it.
Wholesome Yum M
0Hi Andy, Thanks for your questions! The two divided tablespoons of butter listed in the “Veggies” section are used in Roasting Step 2 and Assembly Step 3. The 2 tablespoons of butter in the topping are used in Topping Step 2. Also, the total amount of pecans needed is 256 grams, divided. I have updated this in the recipe card, thank you!
DEIDRE STEPHENSON
0I made this recipe without the cauliflower and it was wonderful. I used allulose, sugar free maple syrup and a splash of Bourbon to mimic the family SPC. I topped with keto candied pecans. YUM! Thanks for the inspiration.! It’s a keeper.
Doris
0What a waste of expensive ingredients. I didn’t expect it to be like real sweet potatoes but I did think it would be edible. I have liked all the recipes I have tried from this site but this one is just bad. Thank goodness I halved the recipe only had to throw away half of my money.
Linda Sanders
0I just made this for Thanksgiving tomorrow. I left out the cauliflower. It is fabulous! So easy! Can’t wait to eat it tomorrow!
Shawna
0Hello! What is your suggestion for making this and then freezing/refrigerating? I would need to make it Sunday yet wouldn’t be able to eat until Thursday 🙁
Wholesome Yum M
0Hi Shawna, You can prep the steps on Sunday and then assemble on Thursday. Try roasting the veggies, and pureeing with the spices. Once the puree cools, transfer it to a freezer-safe container and store until Wednesday. Wednesday it will need to be moved to the fridge overnight to thaw. The topping can be prepped the day before and kept in an airtight container overnight. On Thursday, assemble the sweet potatoes in a casserole dish, top with the nut mixture, and bake for 20 minutes. I hope this helps!
Lynn
0Just made this as a practice run for Thanksgiving. Excellent recipe, though next time I’ll omit the cauliflower, as it tastes a bit too strong here. No one would guess this isn’t sweet potatoes. Thank you so much for the recipe.
Veronica
0This has replaced my traditional Thanksgiving sweet Potato pie! Whole family loves it!