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Get It NowThe 2 Secret Ingredients That Made My Keto Sweet Potato Casserole
This keto sweet potato casserole might be one of the most unique keto recipes I’ve created for the holidays. I brought it to Thanksgiving with my extended family one year, and after me telling them there were no potatoes involved, everyone was asking how I made it. If you’re low carb or just trying to make lighter Thanksgiving recipes this year, here’s why this one is worth including:
- 2 secret veggies make a sweet, creamy texture – I tested a few combos, and roasted squash with cauliflower blended into the smoothest base. It turned out creamy, sweet, and buttery — it reminds me of mashed sweet potatoes, but not quite as thick and with much less starch.
- Sweet, crunchy pecan topping – The topping is all mouthwatering cinnamon-pecan crunch, a lot like the one I use for my real sweet potato casserole. It bakes up crisp and golden, with a candied brown sugar flavor… and no actual sugar.
- Family approved – After everyone loved this dish at Thanksgiving, I did a repeat test run on my husband, mom, and daughter. Even my then-toddler went back for seconds.
- Keto friendly and gluten free – At just 5 grams net carbs per serving, you can easily fit this low carb sweet potato casserole into your macro goals. It’s also got only 146 calories and lots of veggies.
If you’re looking for a cozy holiday side dish that will leave you feeling great and tastes a lot like the classic everyone loves, this keto sweet potato casserole checks all the boxes. Make it with me!
“Family 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.”
-Rose
Ingredients & Substitutions
Here I explain the best ingredients for my keto sweet potato casserole recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Veggies – I used a combination of butternut squash and cauliflower to get that sweet, creamy texture, and (yes) that very orange color. I opted for about 50/50 to keep the carbs low, but some readers have told me they preferred a little less cauliflower and more squash. Just keep in mind it’ll raise the carbs a bit. You can also add other root vegetables or winter squash, such as rutabaga, turnips, pumpkin, or delicata squash, but they can affect the color and carb count.
- Besti Monk Fruit Allulose Blend – This is my go-to for a silky smooth texture in this keto sweet potato casserole, with no aftertaste. Many other keto sweeteners can crystallize and make it gritty. Plain allulose will work, though, I just recommend using a little more. Or if you want more of a brown sugar vibe, use the same Besti Brown sweetener I put in the topping (below).
- Unsalted Butter – If you need a dairy-free option, my top recommendation is butter-flavored coconut oil so you don’t miss out on the flavor. However, avocado oil or regular coconut oil also works.
- Olive Oil, Sea Salt, and Black Pepper – For roasting. Avocado oil works fine, too.
- Cinnamon – Just enough to bring out the sweetness in the squash. You can also add a pinch of nutmeg or cloves, or a splash of vanilla, but I usually keep it simple.
- Pecans – I use a mix of finely ground and chopped pecans to get that classic crumble texture. You could even swap in walnuts, but I love the flavor pecans add here. You’ll also need more cinnamon, salt, and pepper for the topping.
- Besti Brown Monk Fruit Allulose Blend – This gives the topping that sweet brown sugar flavor, without any sugar or carbs. It melts beautifully and helps the crumble get golden and crisp. Regular Besti works, but the brown one really takes it up a notch.
How To Make Keto Sweet Potato Casserole
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Roast the vegetables. Toss the butternut squash and cauliflower with olive oil, cinnamon, salt, and pepper. Spread the veggies on baking sheets and roast until they’re soft and golden.
- Make the crumble. Pulse some of the pecans into a powder and chop the rest. Stir them together with Besti brown sweetener, cinnamon, salt, and melted butter, until crumbly.
- Puree the vegetables. Once they’re done roasting, blend them with Besti and butter, until smooth and creamy. Adjust the seasoning if needed.
- Assemble the casserole. Spread the puree into a baking dish. (I use the larger one from this set and it’s the perfect size.) Smooth out the top and sprinkle the crumble evenly over it.
- Bake until golden. Pop the keto sweet potato casserole in the oven, until the dish is hot and the topping is golden.
My Tips For Flavor & Texture
- Try to keep the squash and cauliflower pieces close in size. I cut them into 1-inch cubes for the squash and cauliflower florets a bit larger than that, since the cauliflower cooks a little faster.
- Roast the vegetables to a very soft texture. If they are crisp-tender, your low carb sweet potato casserole won’t taste as much like sweet potatoes. Getting the veggies super soft is key to make the base nice and creamy.
- For a nice caramelized flavor, give the vegetables plenty of space. I use two pans like this for this reason, and love that they fit in the oven side by side. But if you’d rather keep it all on one pan, an extra-large baking sheet like this works, too.
- Once pureed, taste to check the salt and sweetness. Ideal salt can vary depending on your preference and how sweet your squash was to begin with. And if it leans too much toward a cauliflower taste, I add a little more Besti and/or cinnamon.
- I don’t recommend a full-size baking dish, unless you scale up the recipe. As written, the ideal size is the larger dish from this set. I also love that it’s pretty enough for serving. If you have a bigger crowd or just want to use a bigger 9×13 dish, 1.5X or even double the recipe.
- Don’t have a food processor? I have and love this one for grinding half the nuts to a powder quickly (plus dozens of other kitchen tasks — I’ve used it multiple times a week for the past 10 years), but you can chop by hand if needed.
- Want a more authentic flavor and texture in exchange for a few extra carbs? Add a small sweet potato to the base. You can roast it together with the vegetables.
Keto Sweet Potato Casserole
My keto sweet potato casserole has a sweet, creamy base with 2 secret ingredients, topped with a crunchy pecan crumble. Just 5g net carbs!
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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, olive oil, cinnamon, salt, and 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 Besti brown sweetener, cinnamon, and salt. Stir in the melted 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. While they're still hot, transfer the vegetables to a food processor or high-power blender. Add Besti and butter. Puree until smooth. (If the veggies don't fit at once, you may need to puree in batches and just stir at the end.) Adjust salt and pepper to your taste.
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Transfer the puree into a medium casserole dish (the larger one from this set is the perfect size). Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
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Bake the keto sweet potato casserole in the oven for 15-20 minutes, until the top is golden brown.
Did You Like It?
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Maya’s Recipe Notes
Serving size: 1/2 cup
- Tips: Check out my recipe tips above to help you get the best texture and flavor in your keto sweet potato casserole.
- Storage: Keep leftovers in the fridge for up to 4-5 days. I prefer to leave them in the same baking dish and just cover, because it’s difficult to transfer to another container without mixing up the topping.
- Meal prep: You can assemble this dish entirely 1-2 days in advance, and just bake the day-of. It’ll still taste fresh!
- Reheat: Warm it up in the oven at 350 degrees F. You can also microwave individual portions.
- Freeze: This casserole freezes pretty well for up to 3 months. The pecans soften a bit, but I think it’s still delicious.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Sweet Potato Casserole
Serving Ideas
Now that your keto sweet potato casserole is ready, here are some of my favorite ways to serve it:
- Centerpieces – I usually serve this casserole alongside my Thanksgiving turkey or spatchcock turkey. You can also serve it for Christmas with pineapple glazed ham or roasted pork tenderloin.
- More Sides – Some of our favorites are keto green bean casserole, mashed cauliflower with keto gravy, warm keto biscuits, and sugar free cranberry sauce.
- Fall Salads – Round out your meal with my Thanksgiving salad or brussels sprout salad. Or choose from my other keto salad recipes!
152 Comments
Shannon Rubado
0Made this as a test for Thanksgiving and it’s AMAZING! Never would have thought!
I added a little vanilla extract to the purée and left out the garlic salt in the topping.
Delish! Thank you!
I can’t atop eating it!
Maya | Wholesome Yum
0I am so happy to hear that, Shannon! Have a great day!!
Margaret L Large
0Can I make this and the green bean casserole the day before and refrigerate then finish the topping the next day?
Maya | Wholesome Yum
0Hi Margaret, Yes, definitely!
Gloria Moore
0Butternut squash is also great instead of sweet potatoes.
https://www.tasteofhome.com/article/buttercup-squash/
Maya | Wholesome Yum
0I love butternut squash too, Gloria!
Karen Smith McDonald
0Can this be made and frozen?
Maya | Wholesome Yum
0Hi Karen, Yes, that should work!
Jenn
0Hi. This recipe sounds great! But do you have any suggestions to sub in for the pecans in the topping? We have a family allergy to watch, and wanted to possibly exchange the pecans instead of just omitting them. Thanks!!
Maya | Wholesome Yum
0Hi Jenn, You could try pumpkin seeds or sunflower seeds if you have a nut allergy.
Liz
0This sounds amazing. Can it be made ahead of time minus the topping and frozen until needed?
Maya | Wholesome Yum
0Hi Liz, Yes, absolutely!
Marcelle
0This looks awesome and I am definitely making it for this Thanksgiving, but I am confused about something. You mentioned in an earlier comment that 1/8 of the recipe is one serving but the recipe card says it makes 16 servings. So I’m confused about the nutritional info. Is that for 1/16 or 1/8 of the casserole?
Wholesome Yum L
0Hi Marcelle, sorry for the confusion. There are 16 servings in the recipe and it will be approximately 1/2 cup per serving.
Misty
0Hi!! I am southern and black so sweet potatoes are a big thing for my family around the holidays. I usually make sweet potato pies and my sister makes the sweet potato casserole (we LOVE sweet potatoes) but I Now focus on the keto way of eating. Wondering if this can be altered into a sweet potato pie? What are your thoughts? I am definitely passing this on to her for this year! Thanks for sharing your delicious recipes!
Maya | Wholesome Yum
0You are welcome, Misty!
Ari
0Any thoughts on making it into a pie???
Janice
0I have some frozen cauliflower rice…do you think that would sub for the whole cauliflower?
Wholesome Yum D
0Hi Janice, That should work, just make sure you get all the water out of the cauliflower rice so the casserole isn’t too watery.
Maya | Wholesome Yum
0Hi Ari, Sorry, I haven’t tried that yet! Let me know if you experiment with it.
Shannon
0Hi, I’ve seen and tried recipes that combine carrots with sweet potatoes. Could adding or subbing carrots, which have some natural sweetness, work with this recipe? Plz and thx!
Maya | Wholesome Yum
0Hi Shannon, Yes, you could try replacing some of the butternut squash with pureed carrots. Both are on the starchier side but the casserole turns out pretty low carb when combined with the cauliflower.
Christie
0This turned out great! I left the garlic out of the topping just to be safe, and only added a tad to the base. I doubled the recipe and I had a small sweet potato on hand so I just added it (I steamed it for 10 mins then cut it up like the others and roasted with them). Thanks for sharing this wonderful recipe, my family really enjoyed it!
Maya | Wholesome Yum
0Thank you, Christie! I’m glad your family enjoyed it!
Carol Dean
0You could really taste the chemical aftertaste of the sugar substitute. Glad I tried it on family first. What a waste of time & ingredients.
Mollie
0Do you talk like this to people with whom you are face to face? Who hurt you? Why so adversarial? You did not deserve the gracious reply you received. I hope no one ever talks to you this way – disrespectfully, unkindly, and unnecessarily, that is.
Maya | Wholesome Yum
0Hi Carol, Sorry that you didn’t like it. Which sweetener did you use? There are no chemicals in the ones I use and I don’t detect an aftertaste. But, you can always use a different sweetener that you like better.
Jenny
0Would you be able to assemble this the day before and then cook it the morning of?? Thank you!
Maya | Wholesome Yum
0Hi Jenny, Yes, you can! Just do the last roasting step in the “Assembly” section before serving – everything else can be ahead.
Shelli
0I was going to make this for Thanksgiving and bought all the ingredients before looking at the nutrition information. For anyone on a Keto diet, this one serving could take up their entire daily allowed carbs. I’ve decided to just trash the idea of making this dish.
Maya | Wholesome Yum
0Hi Shelli, This has 5 grams net carbs per serving, so can definitely fit into a keto diet. Hope you’ll give it a try!
Karen Garza
0There seems to be a couple of errors in the recipe. Should it really be 4 pounds not 4 cups of squash? I used 4 cups and barely had 4 servings. Also, the recipe list includes cinnamon for the squash mixture but doesn’t mention the addition in the recipe instructions. Which is correct? Thank you!
Maya | Wholesome Yum
0Hi Karen, Thank you for asking! It’s 4 cups of squash, not 4 pounds. A head of cauliflower is also about 4 cups, so you end up with about 8 cups of veggies prior to pureeing. This gets reduced to about 4-6 cups after pureeing. A serving is 1/8 of the recipe, so would be somewhere around 1/2 to 3/4 cup plus topping. Of course the number of servings someone would have would be impacted by other factors, like what else is served, how hungry you are, etc. I apologize for skipping the cinnamon in the first part of the instructions – this is now fixed.
Carol
0I made this for Thanksgiving and it was a HUGE hit. And I plan to reprise it for Christmas with a larger crowd. 5 Stars *****
Camila monsalve
0Hi I was just wondering why you have for the assembly part in number 2, to add remaining sweetener and butter, when that was already said in the toppings part. Sorry all that confused me!
Maya | Wholesome Yum
0Sorry if it’s confusing! There are separate ingredient lists for the veggies and the topping. Initially you use 1 tablespoon of the butter from the Veggies ingredients list to roast the veggies. From that same Veggies list, you’ll still have another tablespoon of butter remaining and the 2 packets of sweetener that weren’t used yet. While the veggies are roasting and you’re making the topping, you would use the butter and sweetener amounts from the Toppings ingredients list (8 packets sweetener and 2 tablespoons butter) to use in the topping. Then when you’re assembling, after pureeing the veggies you’d stir in what you had left of the butter and sweetener from the Veggies list (1 tablespoon butter and 2 packets sweetener that I mentioned you still had left). Hope this helps!
Paula
0Does roasting the veggies give them a different taste or is it okay to steam the cauliflower?
Maya | Wholesome Yum
0Yes, roasting does give veggies more flavor than steaming. But, the recipe would still work if you want to steam them.
Christa
0Hi Maya! I’m excited to try your recipe! Can this be made the night before (sans topping) and finished up the following day?
Maya | Wholesome Yum
0Thank you, Christa! Yes, absolutely!
Erin
0Could you sub honey instead of packets of sweetener? Also have you tried mixing sweet potato with the butternut and cauliflower?
Thanks!
Maya | Wholesome Yum
0A granular sweetener would probably give you the closest consistency to the recipe as it is, but honey would probably also work. I haven’t tried it. The main difference would be the texture (and of course it wouldn’t be sugar-free), but I think it would still taste great. The pecan topping would be more sticky if you use honey, but that’s not necessarily a bad thing, just something to be aware of. The ingredients list includes sweetener equivalents for how much to use if you’re not using the packets. But, you can add in as much as you like to taste, since you’re not working with raw ingredients by the time the sweetener is added.
I haven’t tried mixing in sweet potato, but there should be no issues with adding that in. You’ll want to make sure it’s fully cooked before pureeing with the other ingredients, and one thing to keep in mind is it may need longer in the oven than the other veggies if you roast it. You could also just boil the sweet potato separately instead before you puree everything together.
Elisabeth
0Why the garlic? This sounded awesome until I saw garlic!
Maya | Wholesome Yum
0Garlic adds flavor that many people like, but you can definitely omit it if it’s not for you. It’s not necessary for the consistency of the recipe, though.
Barbara Turner
0This looks delicious. However, I took the liberty of looking up your relation and found this:
https://www.google.com/search?q=What+would+the+proper+address+for+second+cousin%27s+parent%27s+be%3F
Maya | Wholesome Yum
0Haha, thanks for clearing that up! The chart in the first result is pretty helpful.
Christina
0Great recipe here! Any thought of subbing pumpkin for sweet potato? You mentioned wanting it to be “lower carb” and surprisingly pumpkin (at least the organic versions pureed in the can that I have come across) are fairly low in “net” carbs. Just a thought.
Maya | Wholesome Yum
0Thank you! There is actually no sweet potato in this – it’s cauliflower and butternut squash. You could use pumpkin instead of the butternut squash if you’d like, I think it will be similar.
Marina
0Hey girl, so I’m doing Whole30 now incidentally ending around Thanksgiving with a couple people at work. So these recipes are really well-timed. Are you generally Paleo and lo-carb? I never knew that. Or do you just like cooking healthy foods?
Maya | Wholesome Yum
0Thanks! I’m not fully paleo since I eat dairy regularly, but do create many recipes that are. I’m generally low carb most of the time, with my pregnancy being a temporary exception. 🙂
Marina
0Great recipe but not whole30 due to the sweetener. Perhaps adding dates or figs instead would work out skipping the sweetener all together?
Maya | Wholesome Yum
0I’ve seen versions of whole 30 that allow a natural sweetener like this (as long as it’s not for an unapproved recipe like cupcakes, of course), but still a good point. The recipe would also work without a sweetener, but wouldn’t resemble sweet potatoes as much. If you opt to forego the sweetener, I would probably add more salt and/or other spices you like to make it more savory. Figs or dates sound like a great idea to add back some of the sweetness in that case.
Jane Vanderburg
0Where is the recipe?
Maya | Wholesome Yum
0Hi Jane, The recipe is on the recipe card at the bottom of the post. If you are on mobile, you may need to tap the large “tap to read more” button to see it. Hope this helps!
Linda
0This looks so delicious, and I love the low-carb factor. Thanks for sharing at Gluten-Free Recipe Fix!
Taryn
0I love the idea to use part cauliflower and part butternut squash. This is going on my holiday cooking list!
Katrin
0You really have come up with a great combination of flavours here, Maya. I cannot wait to try this recipe. Thanks!
Sarah
0Oh, this looks perfect!! What a great idea to use squash in place of the sweet potatoes! And I love adding cauliflower to all kinds of things!
Kim | Low Carb Maven
0We have family like that too, you don’t know exactly how you all fall out on the family tree, but none of that matters. I would be proud to serve this beautiful dish at my table. Enjoy your holidays.
Stacey
0This sounds so perfect for Turkey Day. I may need to find or make low carb marshmallows to melt on top of this.
Adriana
0I am so excited to try this!
Georgina
0Oh yum! I love butternut squash! The addition of pecans sounds great!