Low Carb Sweet Potato Casserole

By November 1, 2010 November 1st, 2019 cauliflower, dairy free, gluten free, side dish, Thanksgiving, vegetarian

Testimony of the Day

“Hello Maria,
I won’t take much of your time. Just wanted you to know I have become a keto adapted lady and my life has improved in every way possible. Thank you. You are one of Gods gifts to the world. (if only more would listen)! I have referred your books to everyone I know and most of them have purchased them on kindle! After a few months of “Keto-Adapted”.” -Emily

sweet potato
Way to go Emily! You look amazing!
To get your copy of “Keto-Adapted’, click HERE!
sweet potato

Low Carb SWEET “POTATO” CASSEROLE

Thanksgiving wouldn’t be complete without my mom’s sweet potato casserole. I thought of an interesting twist to lower the calories and carbs… See you don’t have to gain the estimated 15 pounds from Thanksgiving to New Years and still enjoy comfort food!

 

sweet potato

 

Sweet Potato Casserole
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 3 cups mashed cauliflower
  • 1 cup pumpkin (or more...if you want a deeper color)
  • ¼ cup Swerve (or erythritol and ¼ tsp stevia glycerite)
  • 2 eggs, beaten
  • ½ cup unsweetened almond milk (or heavy cream)
  • ½ tsp fine grain sea salt
  • ⅓ cup butter, melted (or coconut oil if dairy free)
  • 1 tsp vanilla extract
  • TOPPING:
  • ½ cup Swerve (or erythritol and ¼ tsp stevia glycerite)
  • ½ cup almond flour or almond meal
  • ⅓ cup butter, melted
  • 1 cup chopped pecans
Instructions
  1. Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower in a food processor and blend until very smooth.
  2. In a mixing bowl, combine the cauliflower, pumpkin, Swerve, eggs, almond milk, salt, ⅓ cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish.
  3. To prepare the topping, combine the Swerve, almond flour, ⅓ cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10
Notes
NUTRITIONAL COMPARISON:
1 cup Sweet Potato = 180 calories, 41 carbs, 7 fiber
1 cup Pumpkin = 30 calories, 7 carbs, 1 fiber
1 cup Cauliflower = 28 calories, 5 carbs, 2.8 fiber

Traditional Sweet Potato Casserole = 407 calories, 68.6g carbs, 2g fiber
"Healthified" Casserole = 268 calories, 26.2g fat, 4.4g protein, 6.9g carbs, 2.5 fiber (88% fat, 6% protein, 10% carbs)
 

TESTIMONY OF THE DAY

I met Christine when I did a book signing in Florida this past winter! Doesn’t she look great???

“Hi Maria! Today was my magic day! I don’t own a scale, but on a hunch, I weighed myself at Publix and I am at goal weight!

108 lbs gone…from a size 24W to a size 10. And I think my body still wants to shed a bit more! When I met you in Florida, I told you that you’d changed my life. And you did!

My body and my spirit have healed, and I’m at peace with who and where I am. Thank you from the bottom of my heart for all you do to help others.

You have a gift, and you truly do change lives, not only through your recipes and knowledge, but also through the stories you share of your journey. May all the blessings you continually share with others come back to you 100- fold! ” Christine

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

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Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".

34 Comments

  • Stacy says:

    Could you use the “Just like brown sugar” here in either the casserole or topping? I seem to be allergic to stevia. Can you generally replace the stevia glycerite with the sugar not or just like sugar items or even erythritol? Thank you so much, I have an autoimmune disease and gluten intolerance, and your site has wonderful recipes and information.

  • Thank you for your kind words!

    Yep, Just Like Brown Sugar would work great! And yep, whenever you see Truvia , use the same amount of JLS.

    Happy eating!

  • Erin says:

    I made this for Thanksgiving and it was a hit! So tasty and no one believed it wasn’t actually sweet potatoes, I have enjoyed all of your recipes I’ve tried so far but this is definitely a favorite. 🙂

  • Thanks Erin!

    You totally made my night!

  • Josie says:

    Hi Maria,
    Would you give me permission to print this recipe on my blog post for Thanksgiving? I blog on using mindfulness to manage a low carb lifestyle for Type 2 diabetes, http://www.mindfullymanagingdiabetes. I’d love to give full credit to you and your site, which is my favorite one for food and nutritional understanding.
    As I plan on sending the post out for the holiday, I hope to hear back from you before.

  • Anonymous says:

    Merry Christmas, Maria and family and others reading.

    Made this and we enjoyed it as an accompaniment to our shrimp and filet.

    Thanks again for another interesting and very good recipe, Maria.
    Philis

  • Anonymous says:

    Maria,
    Why not real sweet potatoes or yams in this recipe. Are the carbs in yams just to much foe even an occaional indulgence?
    Glenn

    • Hi, Yes they are just too much for me. Just look at the nutritional comparison! 🙂
      Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
      “Healthified” Casserole = 190 calories, 5.3 carbs, 2.5 fiber

      Over 66g of net carbs would become 16.5 teaspoons of sugar in our blood. A normal blood sugar is 1 teaspoon of sugar.

  • AG says:

    Do you think this recipe would still work subbing egg whites for the whole eggs? Thanks! LOVE YOUR BLOG- and can’t wait to try this recipe!

  • How many heads of cauliflower does it take to make 3 cups of mashed? Thanks for your fabulous recipes!!

  • Laura says:

    I made this for Thanksgiving, and it was delicious! Can’t wait for leftovers. Thanks for this healthified recipe because sweet pototoes were one of my favorite things.

  • Dan Bernitt says:

    I made a nut-free version of this that turned out wonderfully. Such a hit.

    2 10-oz packages of frozen cauliflower
    1 can pumpkin puree
    1/4 cup erythritol
    1 egg
    1 cup heavy cream
    1/2 Celtic sea salt
    1 tsp vanilla extract

    And the topping use 1/2 cup erythritol, 2 tablespoons coconut flour, 1/2 cup butter, and 1 cup of chopped pumpkin seeds.

    Thanks, Maria! Your recipes make eating keto during the holidays much easier and more joyful.

  • Cindy says:

    Hi Maria – I made the nut free version with pumpkin seeds which was absolutely delicious. I’m wondering where I went wrong…my blood sugar spiked incredibly high after consuming one serving. I had it along with baked basa (no breading) with a tiny amount of green beans and broccoli.

    • cemmerich says:

      How much of this did you have? The serving size is 10 per recipe. The cauliflower and pumpkin carbs can add up so I would keep the serving size of this pretty small. 🙂

      • Cindy says:

        Well, I did endulge a little…maybe 1 cup serving I didn’t really measure definitely not more than 1 1/2 cups. The recipe states: “Healthified” Casserole = 190 calories, 5.3 carbs, 2.5 fiber. Do you think the Swerve might have played a role? Oh and I used ground up pumpkin seeds in the topping. I was so disappointed my readings were as high as if I had eaten sweet potatoes. Thank you anyway I will have a tiny amount next time. BTW my husband says this dish is so good it’s like ice cream to him.

        • cemmerich says:

          I recalculated the totals above. This is a pretty old recipe and I have a better calculator now. The serving size is about 3/4 of a cup. So you probably got about 14 grams carbs. That would be ok for most people, but if you have metabolic syndrome, that can be too much. 🙂

          • Cindy from Canada says:

            Yup that would set me over the top. Thanks for recalculating – smaller portion next time for sure. 🙂

  • Miya Kunin says:

    I am wondering what makes pumpkin an ok/non starchy food compared to other winter squash or yams, or sweet potatoes?

    • cemmerich says:

      It has some to do with carb counts. Pumpkin is 20g of carbs with 7g fiber per cup. Sweet potato is 59g carbs and 4g fiber. I would use this recipe in a maintenance mode for keto (and in moderation). 🙂

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  • Karen says:

    I have Suriname Gold. Can that be used anywhere in this recipe?

  • Brandi F says:

    Is the ‘pumpkin’ in the recipe a pumpkin pie filling or a puree’?

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