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
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3 tablespoons unsalted butter
-
3 oz cream cheese
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2 large eggs
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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
Transfer to a dish
Transfer the mash mixture into the prepared casserole dish, smoothing the top.
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
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.
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.
This fooled my husband completely!! He thought it was the real thing and I had to show him the recipe.
Expected to like the pecan topping most but the filling is where it's at. Wish they'd gone heavier on the spices, a quarter teaspoon of nutmeg just disappears into that much pumpkin once it's baked. I bumped both on my second batch and it clicked. Four stars: texture really got me and it's closer than I expected. Just needs more spice.
Can I use fresh cauliflower rice instead of frozen, or does it need to be the frozen kind?
Fresh works, just dry it out in a skillet first. I do 7-10 minutes over medium heat until there's no steam. Frozen is a little more forgiving because the moisture's already been cooked out.
Only have butternut squash puree, not pumpkin. Will the extra moisture mess with the filling?
Works fine with butternut squash, just give it a squeeze through a towel first if it seems watery, Maria. Flavor goes a bit more earthy than pumpkin but it still works.
still tastes like autumn, even in summer. four stars.
Pumpkin definitely doesn't know it's summer!
Ha, apparently not. Going on the Thanksgiving list too.
350 is right, 375 torches the topping.
The pecan topping needs 375. Brown sugar substitutes caramelize way faster than real sugar, and once those nuts go dark they turn bitter quick. I always check around the 25 minute mark, not when the timer goes off. Outer edge just starting to color? Pull it. Carryover does the rest.
Didn't realize the substitute caramelizes that much faster. Checking at 25 next time, not when it goes off.
116 calories per serving, batch six, and I still double-check the number every time because the pecan topping makes this feel heavier than it is. What I changed on batch three: a third egg in the filling. The texture shift is real. Slices cleaner cold, holds together when you scoop it warm, actually feels like casserole now. Two eggs gets you something mousse-like out of the oven (not bad, but not quite casserole), and the third fixes it. Cold leftovers straight from the fridge the next morning beat the same-day version, which I did not expect. Still not touching the pecan topping, figured that out early. Four stars on the original, higher now.
Third egg makes sense. Two eggs with that much pumpkin and cream cheese leans mousse rather than casserole, and you've just given me the fix I've been ignoring. The cold-next-day thing tracks too, the texture firms up in a way the warm version doesn't.
Brought this to a dinner last weekend as a side without saying anything about it being keto. A couple people assumed it came from a store, not a home kitchen. The pecan topping really sells it, that crunch and the cinnamon smell coming off it when I set it on the table. One woman there has been cooking low-carb for her husband for years and nearly made me recite every ingredient when I mentioned the net carbs. The 2.2g per serving genuinely caught her off guard. I use this kind of dish to see if a recipe holds up outside my own kitchen, and this one did without any explanation needed.
Store-bought is the real test. An experienced low-carb cook not seeing 2.2g coming is the one reaction that actually means something.
I was pretty skeptical about cauliflower rice standing in for sweet potato because cauliflower has that distinct smell when it cooks and I was sure it would come through in the final dish. But once it's blended with the pumpkin and cream cheese, you genuinely cannot detect it. The filling came out with this smooth, almost velvety texture that I was not expecting at all. The pecan topping gets this toasty, caramelized crunch in the oven that I kept picking at before I even served it. Made it on a Sunday just to test the concept, not holding my breath. Now I keep thinking about how good it would be come fall when I actually want something warm and cozy on the table. Really glad I pushed past the initial doubt on this one.
That dry skillet step is everything, I go the full 7-10 minutes and you can watch the steam come off before it ever touches the pumpkin.
Made this on Sunday because I had pumpkin puree sitting in the pantry and my daughter keeps asking for sweet potatoes. She's 9 and she knows what a real sweet potato casserole tastes like, so I was ready for a fight. She ate her portion, went quiet for a minute, then came back and scooped up what was left in the dish before anyone else could get to it. That's a review. The pecan topping is SO good, that buttery crunch against the creamy filling is what got me too.
Quiet nine-year-old going back for seconds says everything. The pecan topping is usually what gets the skeptics.
I'll be honest, I was skeptical that cauliflower and pumpkin were going to pass as sweet potato casserole. Those are pretty different things. But I made the filling, spread it in the dish, added the pecan topping, and when it came out of the oven I sat there genuinely confused about how close it tasted. The cinnamon and nutmeg in the base really do the heavy lifting for that cozy fall flavor. Already planning to make it again when my mom visits in a few weeks.
Jessica, that confused reaction is exactly what I tested for. I didn't stop tweaking until I hit it myself. Your mom is going to have the same look.
Squeeze the cauliflower dry after steaming. I mean really wring it out in a kitchen towel until it stops releasing liquid. The filling was way less watery and actually held its shape after baking instead of spreading. I also toasted the pecans for 5 minutes before mixing them into the topping and the nuttiness got noticeably more intense against the cinnamon. Four stars for now because that dryness step should really be in the recipe, but with those two tweaks this is one of the better holiday-style sides I've made on keto.
Five minutes on the pecan toast is right, sometimes I go six for more color. Adding the dryness step to the recipe notes too, fair call.
The pecan topping is genuinely the best part of this, buttery and caramelized at the edges, and I'd double it next time without hesitation. The filling is good but the cauliflower comes through more than I expected, especially reheated the next day. Still making it again, just bumping the pumpkin puree and pulling it a minute or two early.
Reheated cauliflower gets louder. More pumpkin is the right fix. Double the topping, always.
Tried two other keto casseroles before this and they both tasted too... healthy. The pumpkin with those buttery cinnamon pecans on top is what makes this one actually work.
The pumpkin is what sells it, not the cauliflower. I've made versions without it and they taste closer to mashed cauliflower than casserole. The pecan crumble is the closer.
Toasted the pecans dry in a cast iron pan before mixing them into the topping, and it was not a subtle difference. That deeper, almost smoky crunch layered on top of the cinnamon butter filling made me want to eat it straight out of the dish. I also ran the cauliflower in the food processor about 45 seconds past where I thought it was done, and the texture shifted completely, just this smooth, almost buttery base that stopped reading as cauliflower. My first batch was good. These two tweaks make it the version I keep. Going to try a drop of vanilla extract in the pecan mix next time and see if that pushes it even further.
Dry-toasting in cast iron makes a real difference. I've had vanilla in the filling but not the pecan layer specifically. Report back.