Keto Sweet Potato Casserole: The Best Low-Carb Holiday Side Dish

Keto Sweet Potato Casserole is more than a low-carb recipe—it’s a way to relive holiday traditions without breaking your diet. I grew up watching my grandmother make sweet potato casserole every Thanksgiving. It was creamy, spiced just right, and topped with golden pecans. But after going keto, I thought I had to give it up.

That’s when I created this Keto Sweet Potato Casserole. Made with mashed cauliflower and pumpkin puree, it captures the same comforting texture and flavor—without the carbs. With a crunchy pecan topping and rich cinnamon-spice notes, this casserole is now a holiday favorite in my own home.

Whether you’re following a low-carb diet or just want a healthier twist, this Keto Sweet Potato Casserole is perfect for your table.

Don’t miss our Quick Keto Pizza Sauce: The Best Low-Carb Pizza Sauce Recipes & Store-Bought Picks for more festive keto sides.

What Is Keto Sweet Potato Casserole?

Understanding the Keto Twist on a Classic Dish

Keto Sweet Potato Casserole offers a low-carb twist on the classic holiday favorite. Traditionally, this comfort food features mashed sweet potatoes sweetened with brown sugar and topped with marshmallows or nuts. Delicious, sure—but with an overload of carbs.

Keto Sweet Potato Casserole: The Best Low-Carb Holiday Side Dish

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• Author: mahlzine
• Total Time: 45 minutes
• Yield: 8 servings 1x

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Description

This easy keto sweet potato casserole is the perfect low-carb side dish for the holidays. It’s rich, creamy, and full of cozy fall flavors—just like the classic version, but without all the carbs. Made with a smooth blend of cauliflower and pumpkin puree, this delicious casserole is a great alternative to traditional sweet potatoes. It’s perfect for Thanksgiving, Christmas, or any comfort food dinner!

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Ingredients

Scale 1x2x3x

• • 1 head cauliflower (steamed & drained)

  • 1 cup pumpkin puree

  • 2 tbsp butter

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • ¼ tsp nutmeg

  • 1–2 tbsp keto sweetener

  • Salt to taste

Pecan Topping:

¾ cup chopped pecans

2 tbsp almond flour

2 tbsp butter (melted)

1 tbsp sweetener

½ tsp cinnamon

Pinch of salt

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Instructions

1. team cauliflower and blend with pumpkin, spices, and sweetener.

2. Pour into a greased baking dish.

3. Mix topping ingredients and sprinkle over the base.

4. Bake at 350°F (175°C) for 25–30 mins until golden and bubbly.

6. Cool slightly and serve warm.

• Prep Time: 15 min
• Cook Time: 30 min

Nutrition

• Calories: 130kcal
• Sugar: 1g
• Sodium: 90mg
• Fat: 10g
• Carbohydrates: 7g
• Fiber: 2g
• Protein: 3g

The keto version cleverly skips the sweet potatoes and swaps in mashed cauliflower blended with pumpkin puree, plus all those warm holiday spices like cinnamon, nutmeg, and a hint of vanilla. The result? A creamy, flavor-rich filling that’s shockingly close to the real thing, minus the sugar bomb.

You still get the luscious base and the golden topping, but now it’s totally sugar-free, grain-free, and fits into a ketogenic lifestyle. That’s the beauty of keto swaps—you keep the comfort without the carb crash.

Why Traditional Sweet Potato Casseroles Aren’t Keto

Sweet potatoes may be nutritious, but they’re definitely not keto-friendly. One medium sweet potato can pack more than 23 grams of net carbs, which is enough to derail ketosis for many people. When you add sugar, maple syrup, and marshmallows into the traditional recipe, the carb count skyrockets.

This is where keto ingenuity steps in. Cauliflower brings the bulk and texture, pumpkin adds the earthy sweetness, and the right blend of spices ties it all together. The goal isn’t just to reduce carbs—it’s to recreate the flavors and feelings people associate with the original dish. And with this version, you’ll get all the nostalgia without the nutritional baggage.

Are Sweet Potatoes Keto-Friendly?

Why Sweet Potatoes Don’t Fit Keto

Sweet potatoes are healthy in many ways—they’re high in fiber, vitamin A, and antioxidants—but they’re also high in carbs. A medium sweet potato has about 23g of net carbs, which is more than most keto dieters can eat in a full day.

That’s why classic sweet potato casseroles don’t fit into a keto diet.

Smart Substitutes for Keto Sweet Potato Casserole

To keep the cozy flavor without the carbs, this Keto Sweet Potato Casserole uses mashed cauliflower and pumpkin puree. They’re low in net carbs and blend into a creamy, rich filling that mimics sweet potatoes beautifully.

These keto swaps let you enjoy the dish you love—without spiking your carbs or breaking ketosis.

Keto Sweet Potato Casserole Ingredients

Keto “Sweet Potato” Filling: Cauliflower + Pumpkin Magic

The heart of this Keto Sweet Potato Casserole lies in its clever low-carb filling. Instead of actual sweet potatoes, we blend steamed cauliflower and unsweetened pumpkin puree to create that smooth, creamy texture. When spiced with cinnamon, nutmeg, and a splash of vanilla, the flavor is rich, sweet, and deeply comforting—just like the original.

Here’s what you’ll need:

• 1 medium head cauliflower (steamed and well-drained)
• 1 cup pumpkin puree (unsweetened)
• 2 tablespoons butter (or coconut oil for dairy-free)
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• Salt to taste
• 1–2 tablespoons keto sweetener (monk fruit or erythritol)

This blend makes the base of the casserole creamy, cozy, and low-carb—without sacrificing flavor.

Topping Options: Pecans, Almond Flour, and Keto Crunch

A crunchy topping takes this Keto Sweet Potato Casserole from good to unforgettable. We skip the marshmallows and instead use chopped pecans tossed with melted butter, almond flour, and a sprinkle of sweetener. Once baked, it forms a golden, crisp layer that adds rich texture and buttery flavor.

Topping Ingredients:

• ¾ cup chopped pecans
• 2 tablespoons almond flour
• 2 tablespoons melted butter
• 1 tablespoon keto sweetener
• ½ teaspoon cinnamon
• Pinch of salt

You can also mix things up with crushed walnuts, coconut flakes, or sugar-free marshmallows if you’re feeling festive.

This topping gives that iconic caramelized crunch—without a single gram of added sugar.

How To Make Keto Sweet Potato Casserole

Step-by-Step Preparation Method

Making Keto Sweet Potato Casserole is simple and satisfying—just a few easy steps to create a dish that feels like home. Here’s how to bring this cozy side to life:

1. Steam the Cauliflower
   Wash and chop one medium head of cauliflower. Steam it until fork-tender (about 8–10 minutes). Drain well to avoid extra moisture, which can make the casserole watery.
2. Blend the Filling
   In a food processor, combine the steamed cauliflower, 1 cup unsweetened pumpkin puree, 2 tablespoons melted butter, 1–2 tablespoons keto sweetener, 1 teaspoon cinnamon, ¼ teaspoon nutmeg, and a pinch of salt. Blend until smooth and creamy. Taste and adjust seasoning if needed.
3. Preheat and Pour
   Preheat your oven to 350°F (175°C). Spread the filling evenly in a greased casserole dish.
4. Make the Topping
   In a small bowl, mix ¾ cup chopped pecans, 2 tablespoons almond flour, 2 tablespoons melted butter, 1 tablespoon keto sweetener, ½ teaspoon cinnamon, and a pinch of salt. Stir until crumbly.
5. Assemble and Bake
   Sprinkle the pecan topping over the filling. Bake for 25–30 minutes or until golden and bubbly.
6. Cool and Serve
   Let the casserole sit for 5–10 minutes before serving. The flavors settle and the topping gets perfectly crisp.

Cooking Tips for the Perfect Texture & Taste

• Drain well: Steamed cauliflower holds water. Press out moisture with a clean kitchen towel before blending.
• Taste as you go: Adjust spices and sweetener to suit your preference.
• Go dairy-free: Use coconut oil instead of butter for a rich, dairy-free version.
• Want it sweeter? Add a few drops of liquid stevia or a touch more monk fruit to the filling.

The result? A creamy, golden-topped Keto Sweet Potato Casserole that tastes like it came from Grandma’s kitchen—without the carbs.

Low-Carb Sweet Potato Casserole Variations

Marshmallow-Like Keto Toppings (Optional Ideas)

If you’re someone who misses the traditional marshmallow topping, don’t worry—you can still enjoy that soft, sweet bite without going off track. While regular marshmallows are packed with sugar, there are a few keto-friendly alternatives that let you keep the vibe of the original Keto Sweet Potato Casserole intact.

• Sugar-Free Marshmallows: Brands like Max Mallow or ChocZero offer keto marshmallows sweetened with erythritol or monk fruit. Toast them on top for a gooey finish.
• Coconut Fluff: For a dairy-free alternative, beat coconut cream with powdered erythritol and a touch of vanilla. Dollop it after baking.
• Cream Cheese Swirl: Mix softened cream cheese with sweetener and swirl it over the top before baking for a rich, cheesecake-style surprise.

Each variation adds a special twist while keeping net carbs low—and your taste buds happy.

Dairy-Free, Nut-Free, and Egg-Free Alternatives

One of the best things about this Keto Sweet Potato Casserole is how customizable it is. You can adapt it to fit almost any dietary restriction without sacrificing flavor or texture.

Here are some easy swaps:

Want even more flavor? Try mixing in a dash of pumpkin pie spice, or a touch of orange zest for a bright, fresh twist.

Whether you’re cooking for food sensitivities or just want to switch things up, this casserole is flexible enough to adapt—and still stay deliciously keto.

Carb Content & Nutritional Info

How Many Carbs Are in a Keto Sweet Potato Casserole?

When it comes to staying in ketosis, carb control is everything. That’s why this Keto Sweet Potato Casserole is carefully designed to keep net carbs low—without compromising on taste or texture.

Here’s what you’re getting in one serving (based on a standard 8-serving dish):

With only 5g net carbs per serving, this casserole fits comfortably into most keto meal plans—even if you’re aiming for under 20–25g of carbs per day.

Comparison Table: Traditional vs. Keto Versions

Let’s break it down side by side to see the difference:

Swapping sweet potatoes for cauliflower and pumpkin doesn’t just lower the carb count—it transforms the entire dish into a keto-friendly, guilt-free indulgence.

This Keto Sweet Potato Casserole lets you enjoy the holiday magic without compromising your goals or kicking yourself out of ketosis.

How To Store & Reheat This Casserole

Best Practices for Refrigerating and Freezing

Leftovers? You’re in luck. This Keto Sweet Potato Casserole stores beautifully, making it a great make-ahead option for holidays or meal prep.

To refrigerate:

• Let the casserole cool completely before storing.
• Transfer it to an airtight container or wrap the dish tightly with foil or plastic wrap.
• Store in the refrigerator for up to 5 days.

To freeze:

• You can freeze the unbaked casserole for up to 1 month.
• Assemble everything, cover tightly with plastic wrap and foil, then freeze.
• When ready to bake, place directly into a preheated 350°F (175°C) oven. Bake for 45–50 minutes or until hot and bubbly.

These tips help maintain that creamy texture and crispy pecan topping, even after storing.

Reheating Without Ruining the Texture

Reheating the right way brings back all the magic of fresh-baked Keto Sweet Potato Casserole. Here’s how to do it:

In the oven:

• Preheat to 350°F (175°C).
• Place the casserole in an oven-safe dish, cover with foil, and bake for 10–15 minutes.
• Uncover for the last few minutes to re-crisp the topping.

In the microwave:

• Transfer a single portion to a microwave-safe plate.
• Heat in 30-second bursts, stirring gently in between, until warm.

Pro tip: Add a pat of butter before reheating to revive the creamy richness.

Whether you’re warming a full pan or just a scoop, these methods ensure your leftovers taste just as amazing as the first bite.

What To Serve With Keto Sweet Potato Casserole

Holiday Pairings: Keto Mains That Match Perfectly

When it comes to the holidays, this Keto Sweet Potato Casserole makes a show-stopping side dish. Its rich, creamy texture and warm spiced flavor pair beautifully with hearty main courses. Whether you’re celebrating Thanksgiving, Christmas, or just enjoying a cozy fall meal, here are some keto-friendly proteins to serve alongside:

• Roast Turkey – Classic and juicy, this lean protein balances the casserole’s richness.
• Glazed Keto Ham – Use a sugar-free glaze to keep it low carb and festive.
• Stuffed Pork Tenderloin – Herbed stuffing and a buttery crust create the perfect savory contrast.
• Keto Roast Chicken – Simple, crispy-skinned, and full of flavor.
• Prime Rib or Ribeye – If you want a luxurious touch, pair it with this high-fat, keto-approved cut.

Each main dish complements the sweet-savory profile of your casserole while keeping your carb count in check.

Sweet vs. Savory Serving Ideas

While most people think of sweet potato casserole as a side, this Keto Sweet Potato Casserole can easily double as a keto dessert—especially with a marshmallow-like topping or extra cinnamon.

Savory Serving Suggestions:

• Finish with a drizzle of browned butter and garnish with a few sprigs of fresh thyme.
• Serve with a side of roasted Brussels sprouts or keto green bean casserole.

Sweet Dessert Twist:

• Add sugar-free whipped cream or toasted coconut flakes.
• Pair it with a cup of cinnamon tea or keto hot chocolate.

Whether you keep it savory or dress it up as dessert, this dish holds its own as a keto comfort food star.

Conclusion: A Keto Sweet Potato Casserole to Remember

Keto Sweet Potato Casserole lets you bring the warmth of tradition to your holiday table—without breaking your low-carb goals. From the creamy, spiced filling to the crisp, buttery pecan topping, this dish satisfies both your cravings and your macros.

Whether you’re hosting a Thanksgiving feast or just looking for a cozy weeknight side, this keto casserole delivers rich flavor, nostalgic comfort, and guilt-free indulgence. Even if sweet potatoes are off the menu, you can still have the experience—just keto-style.

Discover great ideas like Quick Keto Pizza Sauce: The Best Low-Carb Pizza Sauce Recipes & Store-Bought Picks to expand your keto menu today.

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