Are sweet potatoes ok on a keto diet?

Not really. Sweet potatoes are high in carbs—one medium-sized sweet potato has around 23g of net carbs , which can easily exceed the daily carb limit for keto (typically 20–30g). While nutritious, they’re not keto-friendly in regular servings. That’s why this Keto Sweet Potato Casserole uses cauliflower and pumpkin as low-carb stand-ins to mimic the same taste and texture.

Does boiling sweet potatoes remove carbs?

Boiling sweet potatoes does not remove carbohydrates. It can reduce some of the resistant starch and sugars slightly, but the total net carb count remains high . For those on a keto diet, the difference is negligible. It’s best to skip sweet potatoes altogether and opt for low-carb alternatives—like in this keto casserole.

How many carbs are in a sweet potato casserole?

A traditional sweet potato casserole can contain 25–35g of net carbs per serving , especially with added sugar, brown sugar, or marshmallows. In contrast, this Keto Sweet Potato Casserole contains only 5g net carbs per serving , making it a smart choice for staying in ketosis during the holidays.

How do you reduce carbs in sweet potatoes?

You can reduce the impact by limiting portion size and avoiding added sugars. But the most effective way is to replace sweet potatoes entirely. In keto recipes, ingredients like cauliflower, pumpkin puree, or even mashed turnips work well. Our Keto Sweet Potato Casserole uses cauliflower and pumpkin to keep carbs low while preserving all the flavor.

Keto Sweet Potato Casserole – The Best Low-Carb Holiday Side (2025)

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!

Ingredients

Scale

- 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

Instructions

team cauliflower and blend with pumpkin, spices, and sweetener.
Pour into a greased baking dish.
Mix topping ingredients and sprinkle over the base.
Bake at 350°F (175°C) for 25–30 mins until golden and bubbly.
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