Keto Sweet Potato Casserole

Prep: 10 min Cook: 40 min Total: 50 min Servings: 12
Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published November 5, 2025 • Updated February 3, 2026

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This keto sweet potato casserole tastes just like the classic holiday favorite, only without the carbs. I swap in a blend of pumpkin and cauliflower for the sweet potatoes, then top it with buttery pecans for a cozy, low-carb side dish that honestly tastes even better than the real thing.

My Thanksgiving table always has to include the classics – keto mashed potatoes, green bean casserole, and warm, buttery rolls because it just wouldn’t feel like Thanksgiving without them. I’ve been on a mission for years to create a keto version of sweet potato casserole that actually tastes like the real deal…and I finally cracked it. Turns out, the answer was combining two vegetables that don’t seem to belong together: pumpkin and cauliflower. Pumpkin brings that natural sweetness and silky texture, while cauliflower tones it down with a mild, earthy flavor that keeps it from tasting overly sweet. When you blend them together with cream cheese, eggs, butter, and a few cozy Thanksgiving spices, you get a creamy, rich base that’s shockingly close to the real thing. In fact, it fooled my husband and he’s not easy to fool when it comes to Thanksgiving classics. Close-up view of the pecan topping and golden surface of the sliced keto sweet potato casserole, highlighting its texture and cinnamon-sugar appearance.

Are sweet potatoes keto?

Now, let’s talk about why traditional sweet potatoes don’t work here. While they’re packed with nutrients, they’re also high in carbohydrates. One small sweet potato (around 80 grams) contains roughly 16–17 grams of total carbs, and about 13–14 grams net. For most people limiting carbs to 20–30 grams per day, one serving of sweet potatoes can quickly eat up your entire carb budget and likely kick you out of ketosis. That’s why this recipe uses low-carb stand-ins that mimic the flavor and texture without all the carbs.  

How to make keto sweet potato casserole

My “sweet potato” casserole delivers the same creamy, slightly sweet base and that buttery, nutty topping everyone expects from the classic dish. Each serving has just 7 grams of total carbs and 2 grams net carbs, making it easy to enjoy even if you’re watching your carbs closely. Plus, it’s naturally gluten-free and can easily be made dairy-free by swapping the butter and cream cheese for coconut oil and dairy-free alternatives.

It’s one of those dishes that checks every box: nostalgic, indulgent, and holiday-table-worthy. You can even make it ahead of time to keep your Thanksgiving prep stress-free. Trust me, this casserole will steal the spotlight from the turkey this year.

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Keto Sweet Potato Casserole

Prep 10m Cook 40m Total 50m 12 servings

Keto Sweet Potato Casserole Ingredients

  • 1 (12oz) bag frozen cauliflower rice
  • 1 cup pumpkin puree
  • 3 tablespoons unsalted butter
  • 3 oz cream cheese
  • 2 large eggs
  • 2 tablespoons heavy whipping cream
  • 3 tablespoons brown sugar substitute
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt

Pecan Topping Ingredients

  • 1/3 cup chopped pecans
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon brown sugar substitute
  • 1/2 teaspoon ground cinnamon

Step by Step Instructions

Step by Step Instructions

1
Preheat oven

Preheat oven to 350 °F. Grease a medium casserole dish (e.g., 8 × 8 or similar) with butter.

A square baking pan greased with butter, ready for batter.
2
Prepare cauliflower rice

To prepare cauliflower rice, heat a non-stick skillet over medium heat. Pour frozen cauliflower rice into the dry skillet. Stirring occasionally, cook over medium heat until the majority of the moisture has evaporated from the cauliflower and it is fluffy, about 7-10 minutes. Remove from heat.

Cauliflower rice sautéing in a black nonstick skillet.
Tip Can use fresh cauliflower rice too. Just cook using the same method to get all the moisture out of the cauliflower.
Ingredients for this step
  • 12 oz bag frozen cauliflower rice
3
Make the "sweet potato" puree

In a food processor or blender, combine the steamed cauliflower, pumpkin purée, butter, cream cheese, eggs, heavy cream, sweetener, cinnamon, nutmeg, and salt. Blend until smooth and creamy.

A mixing bowl filled with a blended orange pumpkin-cauliflower batter.
Tip Taste and adjust: if you’d like it sweeter or spicier, add a little more brown sugar substitute or cinnamon.
Ingredients for this step
  • 1 cup pumpkin puree
  • 3 tablespoons unsalted butter
  • 3 oz cream cheese
  • 2 large eggs
  • 2 tablespoons heavy whipping cream
  • 3 tablespoons brown sugar substitute
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
4
Transfer to a dish

Transfer the mash mixture into the prepared casserole dish, smoothing the top.

The prepared casserole batter spread evenly in the greased baking dish.
5
Make pecan topping

Prepare the topping: In a small bowl, mix pecans, melted butter, brown-sugar substitute, and cinnamon. Sprinkle evenly over the mash.

Casserole topped with a textured brown pecan crumble layer before baking.
Ingredients for this step
  • 1/3 cup chopped pecans
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon brown sugar substitute
  • 1/2 teaspoon ground cinnamon
6
Bake

Bake for 25-30 minutes until the topping is lightly golden and everything is warmed through. Switch to broil and move dish under the top rack in the oven to broil on high for 1-2 minutes, watch carefully. Broil until lightly toasted.

Fully baked keto sweet potato casserole cooling on a wire rack.
Tip Let cool before serving.
Nutrition Per Serving
116 Calories
10.4g Fat
2.3g Protein
2.2g Net Carbs
7.6g Total Carbs
12 Servings
Nutrition disclaimer

The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Top-down image of the casserole sliced into 9 pieces with a jar of brown sugar substitute and mini pumpkins in the background.

Carbs in traditional sweet potato casserole

Traditional sweet potato casserole might be a holiday favorite, but it’s definitely not low in carbs. A typical serving made with mashed sweet potatoes, brown sugar, and marshmallows can pack anywhere from 30 to 45 grams of total carbs per serving, depending on how it’s prepared. Even before adding the sugary toppings, one small sweet potato alone contains about 16–17 grams of total carbs. Once you mix in sugar, syrup, or marshmallows, the carb count skyrockets, making it tough to fit into this way of eating. That’s why recreating this classic with ingredients like pumpkin and cauliflower is such a win. You still get the cozy, nostalgic flavor without all the sugar and starch.

Storage information & make ahead tips

Make ahead instructions

One of the best things about this keto sweet potato casserole, besides how good it tastes, is how easy it is to make ahead. You can prepare the filling and topping up to two days in advance, then cover and refrigerate until you’re ready to bake. When it’s time to serve, just let it sit at room temperature for about 30 minutes before baking so it heats evenly. This make-ahead method is perfect for holidays when oven space is at a premium and you’re juggling multiple dishes at once.

Storage information

If you want to get even further ahead, this casserole freezes beautifully. Assemble it completely (but leave off the pecan topping so it stays crisp), then wrap tightly in plastic wrap and aluminum foil. It can be frozen for up to two months. When you’re ready to enjoy it, thaw overnight in the refrigerator, add the pecan topping, and bake as directed. Leftovers can also be stored in the fridge for up to 4 days and reheated in the oven or microwave, just long enough to warm through without drying out.
Keto Sweet Potato Casserole

Frequently Asked Questions

Can I make this casserole dairy free?

Yes! Simply swap the butter for coconut oil and use a dairy-free cream cheese alternative or full-fat coconut cream. The texture stays creamy, and the flavor is still rich and comforting. To make vegan, omit the eggs.

What can I use instead of cauliflower?

If you don’t love cauliflower, you can try mashed turnips or rutabaga. They’re still lower in carbs than sweet potatoes but add a similar mild flavor to balance the pumpkin. But I encourage you to make the recipe as is since my method for cooking the cauliflower rice helps to get that cauliflower flavor and smell from the dish.

What sweeteners work best for this recipe?

I like to use an erythritol or allulose-based brown sugar replacement to give it that classic caramelized flavor in the filling and topping, but you can use plain granulated sugar-free sweeteners as well.

About the Author
Annie Lampella, Pharm.D.

Annie Lampella, Pharm.D.

Annie is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis, she has over 14 years of experience developing family-friendly keto recipes based on the science of human metabolism.

Learn more about Annie View My Cookbook

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