Keto Sweet Potato Casserole
Published November 5, 2025 • Updated March 9, 2026
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This keto sweet potato casserole tastes just like the classic holiday favorite, only without the carbs. I use pumpkin and cauliflower instead of the starchy originals, then top everything with buttery cinnamon pecans for a cozy, low-carb side that I think tastes even better.
My Thanksgiving table has to include the classics: mashed cauliflower, green bean casserole, and keto stuffing, because it just wouldn’t feel like the holiday without them. I spent years trying to recreate the casserole my family has made every November since I was a kid. The traditional version was off limits, and every low-carb substitute I tried fell flat. Then I found the answer, and it was 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 everything from tasting overly sweet. When you blend them together with cream cheese, eggs, butter, cinnamon, and nutmeg, you get a creamy, rich filling that’s shockingly close to the original. It fooled my husband, and he’s not easy to fool when it comes to Thanksgiving classics.
The real secret is how I handle the cauliflower. I cook frozen cauliflower rice in a completely dry skillet for 7-10 minutes until every bit of moisture evaporates. That step eliminates the cauliflower smell and flavor entirely. Once it’s dry and fluffy, it blends right into the pumpkin without anyone knowing it’s there. I’ve had guests try to guess the ingredients more than once, and nobody has landed on cauliflower.
I’ve also tested half butternut squash in place of the pumpkin, and it gives the same warm, slightly sweet result. So if you can’t find canned pumpkin or just prefer squash, that’s a solid backup. Either way, each serving comes in at just 7 grams of total carbs and 2 grams net, making this one of the lightest keto side dishes on any holiday table.
A lot of classic recipes pile marshmallows on top, but I went with a buttery pecan crumble instead. The pecans give you that same crunchy, sweet contrast without the sugar. After testing both side by side, I actually prefer the pecan topping. There’s something about warm cinnamon and toasted nuts together that works better with the pumpkin base than a sticky marshmallow layer ever did.
One thing I didn’t expect: the broiler step at the end makes a huge difference. I used to skip it, thinking it was optional. But those 1-2 minutes under the broiler give the pecans a toasty, almost caramelized crunch that takes the whole dish up a level. Don’t skip it.
If you’re building out a full holiday spread, pair this with cranberry pecan brussels sprouts or a loaded cauliflower casserole. I usually make 2-3 sides the day before and reheat, so I’m not stuck in the kitchen all morning.
How to make this casserole
Each serving has just 7 grams of total carbs and 2 grams net, and the whole recipe is naturally gluten-free. I’ve made it dairy-free by swapping the butter for coconut oil and using coconut cream instead of the cream cheese. My dairy-free version needs about 3 extra minutes in the oven to set up fully, but the texture stays creamy.
I blend everything until completely smooth so there are no chunks in the filling. If your food processor struggles with the volume, work in two batches. The filling should pour easily into the dish, not plop.
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Keto Sweet Potato Casserole Ingredients
1 (12oz) bag frozen cauliflower rice -
1 cup pumpkin puree
-
3 tablespoons unsalted butter
-
3 oz cream cheese
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2 large eggs
-
2 tablespoons heavy whipping cream
-
3 tablespoons brown sugar substitute
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1/2 teaspoon ground cinnamon
-
1/4 teaspoon ground nutmeg
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1/4 teaspoon salt
Pecan Topping Ingredients
-
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
Step by Step Instructions
Step by Step Instructions
Preheat oven
Preheat oven to 350 °F. Grease a medium casserole dish (e.g., 8 × 8 or similar) with butter.
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.
- 12 oz bag frozen cauliflower rice
Make the filling
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.
- 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
Make pecan topping
Prepare the topping: In a small bowl, mix pecans, melted butter, brown-sugar substitute, and cinnamon. Sprinkle evenly over the mash.
- 1/3 cup chopped pecans
- 2 tablespoons unsalted butter, melted
- 1 tablespoon brown sugar substitute
- 1/2 teaspoon ground cinnamon
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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Get My Macros + Recipes →Frequently Asked Questions
Can I use butternut squash instead of pumpkin?
I've actually tested this with half butternut squash in place of the pumpkin, and it gives the same warm, slightly sweet result. If you go full butternut squash, the flavor gets a little more earthy, which I still like, but the pumpkin version is my go-to. Either way, cook the squash until very soft before blending so you get that smooth, creamy base.
Can I make this casserole without eggs?
I've made it egg-free by using 2 tablespoons of ground flaxseed mixed with 5 tablespoons of water as a binder. The texture is slightly less firm than the egg version, but it still holds together and tastes great. For fully vegan, also swap the butter for coconut oil and use dairy-free cream cheese. My egg-free version sets up better after it cools for about 10 minutes before slicing.
Can I freeze this casserole?
I freeze this all the time, especially around the holidays when I'm prepping weeks in advance. I assemble everything but leave off the pecan topping (it gets soggy if frozen). Wrap tightly in plastic wrap and foil, and it keeps for up to two months. Thaw overnight in the fridge, add the topping, and bake as directed.
What sweetener works best for this recipe?
I use a brown sugar substitute made with erythritol or allulose because it gives that caramelized, molasses-like flavor in both the filling and the pecan topping. Allulose is my preference since it doesn't crystallize, but erythritol works fine too. Plain granulated sweeteners will do the job if brown sugar subs aren't available, you'll just miss that deeper, toasty sweetness.
What can I use instead of cauliflower?
I've tried mashed turnips as a swap and they work, though the flavor is a bit more savory. The reason I stick with cauliflower is my dry-skillet method: cooking the rice for a full 7-10 minutes removes almost all the moisture and smell, so you genuinely can't taste it in the finished dish. If cauliflower is a dealbreaker for you, turnips are your best bet.
Can I make this casserole dairy free?
I've done this dairy-free by swapping the butter for coconut oil and using coconut cream in place of the cream cheese. The texture stays creamy and the coconut flavor is subtle enough that it doesn't compete with the pumpkin and spices. My dairy-free version needs about 3 extra minutes of baking to set up fully.
Why doesn't this casserole have marshmallows?
Most traditional versions use marshmallows on top, but I went with a buttery pecan crumble instead. Each marshmallow has about 4 grams of carbs, and I found that the pecan topping gives you that same crunchy, sweet contrast without the sugar. After testing both, I actually prefer the pecan version even outside of keto.
Can I add ginger or cloves to this recipe?
I keep this recipe at cinnamon and nutmeg because that combination gives the most classic holiday casserole flavor. But I've added a pinch of ground ginger (about 1/8 teaspoon) a few times and it works well if you like a little warmth. Cloves are strong, so if you try them, keep it to a tiny pinch or they'll take over the whole dish.
My husband has a whole thing about sweet potato casserole. He was halfway through his before I mentioned the cauliflower and pumpkin. He just nodded. Good enough for me.
Tried steaming fresh florets instead of frozen rice and the mash came out way smoother. Takes longer to get the moisture out in the skillet, but the texture in the casserole is cleaner. Worth it if you have fresh on hand.
Sweet potato casserole was the dish I thought I was giving up for good when I started keto. Made this last Sunday, and when that pecan topping came out of the oven smelling like brown sugar and cinnamon, I got a little weepy. Just really grateful this exists.
That smell gets me every time. The brown sugar sub caramelizes on those pecans and I'd eat just the topping with a spoon, the casserole is almost secondary at that point.
Made this Sunday and my sister (who has exactly zero interest in keto) kept picking at the pecan topping after dinner asking what was in it. She was convinced I used real sweet potato. The pumpkin and cauliflower blend so smooth you'd never know.
Non-keto people are the hardest ones to fool. The dry skillet step is what makes it blend that smooth (microwaved frozen cauliflower stays too watery and you can tell).
Sweet potato casserole was one of those dishes I genuinely mourned when I went keto two years ago. Not some big occasion, just that specific bite of filling with the pecan crunch on top. I made this on a cold Sunday expecting a pale imitation, and the pumpkin and cauliflower base got so close I had to read the ingredient list twice. The pecan topping sealed it. There are foods I thought were just gone, and this one came back.
made it for thanksgiving. pumpkin + cauliflower actually works
Love this! The pumpkin adds a little extra sweetness that works really well. I've done half butternut squash before too and it's the same vibe.
The broiled pecan topping is everything.
The broiler step makes such a difference. I used to skip it but the extra crisp on those pecans is worth the two minutes.