Keto Sweet Potato Casserole
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.
12
Servings
116
Calories
10.4g
Fat
2.3g
Protein
2.2g
Net Carb
7.6g
Total Carbs
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.
Are sweet potatoes keto?
Now, let’s talk about why traditional sweet potatoes don’t make the keto cut. 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 following a ketogenic diet that limits 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 low carb “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 strict keto or watching your carbs. 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 keto sweet potato casserole might just steal the spotlight from the turkey this year.
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Keto Sweet Potato Casserole Ingredients
1 (12oz) bag frozen cauliflower rice
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1 cup pumpkin puree
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3 tablespoons unsalted butter
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3 oz cream cheese
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2 large eggs
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2 tablespoons heavy whipping cream
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3 tablespoons brown sugar substitute
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1/2 teaspoon ground cinnamon
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1/4 teaspoon ground nutmeg
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1/4 teaspoon salt
Pecan Topping Ingredients
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1/3 cup chopped pecans
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2 tablespoons unsalted butter, melted
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1 tablespoon brown sugar substitute
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1/2 teaspoon ground cinnamon
Keto Sweet Potato Casserole Directions
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Preheat oven
Preheat oven to 350 °F. Grease a medium casserole dish (e.g., 8 × 8 or similar) with butter.
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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.
Ingredients
- 12 oz bag frozen cauliflower rice
Quick Tip
Can use fresh cauliflower rice too. Just cook using the same method to get all the moisture out of the cauliflower. -
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.
Ingredients
- 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
Quick Tip
Taste and adjust: if you’d like it sweeter or spicier, add a little more brown sugar substitute or cinnamon. -
Transfer to a dish
Transfer the mash mixture into the prepared casserole dish, smoothing the top.
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Make pecan topping
Prepare the topping: In a small bowl, mix pecans, melted butter, brown-sugar substitute, and cinnamon. Sprinkle evenly over the mash.
Ingredients
- 1/3 cup chopped pecans
- 2 tablespoons unsalted butter, melted
- 1 tablespoon brown sugar substitute
- 1/2 teaspoon ground cinnamon
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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.
Quick Tip
Let cool before serving.
