Free Printable: Low Carb & Keto Food List

• The 2 Secret Ingredients That Made My Keto Sweet Potato Casserole
• Ingredients & Substitutions
• How To Make Keto Sweet Potato Casserole
• My Tips For Flavor & Texture
• Keto Sweet Potato Casserole Recipe card
• Serving Ideas
• Recipe Reviews

The 2 Secret Ingredients That Made My Keto Sweet Potato Casserole

This keto sweet potato casserole might be one of the most unique keto recipes I’ve created for the holidays. I brought it to Thanksgiving with my extended family one year, and after me telling them there were no potatoes involved, everyone was asking how I made it. If you’re low carb or just trying to make lighter Thanksgiving recipes this year, here’s why this one is worth including:

• 2 secret veggies make a sweet, creamy texture – I tested a few combos, and roasted squash with cauliflower blended into the smoothest base. It turned out creamy, sweet, and buttery — it reminds me of mashed sweet potatoes , but not quite as thick and with much less starch.
• Sweet, crunchy pecan topping – The topping is all mouthwatering cinnamon-pecan crunch, a lot like the one I use for my real sweet potato casserole . It bakes up crisp and golden, with a candied brown sugar flavor… and no actual sugar.
• Family approved – After everyone loved this dish at Thanksgiving, I did a repeat test run on my husband, mom, and daughter. Even my then-toddler went back for seconds.
• Keto friendly and gluten free – At just 5 grams net carbs per serving, you can easily fit this low carb sweet potato casserole into your macro goals . It’s also got only 146 calories and lots of veggies.

If you’re looking for a cozy holiday side dish that will leave you feeling great and tastes a lot like the classic everyone loves, this keto sweet potato casserole checks all the boxes. Make it with me!

“Family members who are off of sugar loved this recipe at Thanksgiving, then again for Christmas. It is definitely a favorite that I will make throughout the year.”

-Rose

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my keto sweet potato casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Veggies – I used a combination of butternut squash and cauliflower to get that sweet, creamy texture, and (yes) that very orange color. I opted for about 50/50 to keep the carbs low, but some readers have told me they preferred a little less cauliflower and more squash. Just keep in mind it’ll raise the carbs a bit. You can also add other root vegetables or winter squash, such as rutabaga , turnips , pumpkin, or delicata squash , but they can affect the color and carb count.
• Besti Monk Fruit Allulose Blend – This is my go-to for a silky smooth texture in this keto sweet potato casserole, with no aftertaste. Many other keto sweeteners can crystallize and make it gritty. Plain allulose will work, though, I just recommend using a little more. Or if you want more of a brown sugar vibe, use the same Besti Brown sweetener I put in the topping (below).
• Unsalted Butter – If you need a dairy-free option, my top recommendation is butter-flavored coconut oil so you don’t miss out on the flavor. However, avocado oil or regular coconut oil also works.
• Olive Oil , Sea Salt, and Black Pepper – For roasting. Avocado oil works fine, too.
• Cinnamon – Just enough to bring out the sweetness in the squash. You can also add a pinch of nutmeg or cloves, or a splash of vanilla, but I usually keep it simple.
• Pecans – I use a mix of finely ground and chopped pecans to get that classic crumble texture. You could even swap in walnuts, but I love the flavor pecans add here. You’ll also need more cinnamon , salt , and pepper for the topping.
• Besti Brown Monk Fruit Allulose Blend – This gives the topping that sweet brown sugar flavor, without any sugar or carbs. It melts beautifully and helps the crumble get golden and crisp. Regular Besti works, but the brown one really takes it up a notch.

How To Make Keto Sweet Potato Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Roast the vegetables. Toss the butternut squash and cauliflower with olive oil, cinnamon, salt, and pepper. Spread the veggies on baking sheets and roast until they’re soft and golden.
2. Make the crumble. Pulse some of the pecans into a powder and chop the rest. Stir them together with Besti brown sweetener, cinnamon, salt, and melted butter, until crumbly.

1. Puree the vegetables. Once they’re done roasting, blend them with Besti and butter, until smooth and creamy. Adjust the seasoning if needed.
2. Assemble the casserole. Spread the puree into a baking dish. (I use the larger one from this set and it’s the perfect size.) Smooth out the top and sprinkle the crumble evenly over it.
3. Bake until golden. Pop the keto sweet potato casserole in the oven, until the dish is hot and the topping is golden.

My Tips For Flavor & Texture

• Try to keep the squash and cauliflower pieces close in size. I cut them into 1-inch cubes for the squash and cauliflower florets a bit larger than that, since the cauliflower cooks a little faster.
• Roast the vegetables to a very soft texture. If they are crisp-tender, your low carb sweet potato casserole won’t taste as much like sweet potatoes. Getting the veggies super soft is key to make the base nice and creamy.
• For a nice caramelized flavor, give the vegetables plenty of space. I use two pans like this for this reason, and love that they fit in the oven side by side. But if you’d rather keep it all on one pan, an extra-large baking sheet like this works, too.
• Once pureed, taste to check the salt and sweetness. Ideal salt can vary depending on your preference and how sweet your squash was to begin with. And if it leans too much toward a cauliflower taste, I add a little more Besti and/or cinnamon.
• I don’t recommend a full-size baking dish, unless you scale up the recipe. As written, the ideal size is the larger dish from this set . I also love that it’s pretty enough for serving. If you have a bigger crowd or just want to use a bigger 9×13 dish, 1.5X or even double the recipe.
• Don’t have a food processor? I have and love this one for grinding half the nuts to a powder quickly (plus dozens of other kitchen tasks — I’ve used it multiple times a week for the past 10 years), but you can chop by hand if needed.
• Want a more authentic flavor and texture in exchange for a few extra carbs? Add a small sweet potato to the base. You can roast it together with the vegetables.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Puree:

• 4 cups Butternut squash (peeled, cubed) ▢
• 1 medium-head Cauliflower (chopped into florets) ▢
• 2 tbsp Olive oil ▢
• 1 tsp Cinnamon ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 tbsp Besti Monk Fruit Allulose Blend (or Besti Brown Monk Fruit Allulose Blend for brown sugar flavor) ▢
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee) ▢

Topping:

• 2 cups Pecans (divided into 1 1/2 cups and 1/2 cup) ▢
• 3 tbsp Besti Brown Monk Fruit Allulose Blend ▢
• 1 tsp Cinnamon ▢
• 1/8 tsp Sea salt ▢
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Roasting:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with foil (greased lightly) or parchment paper.
2. In a large bowl, toss together the cubed butternut squash, cauliflower florets, olive oil, cinnamon, salt, and pepper.
3. Arrange the vegetables in a single layer on the lined baking sheets. Roast in the oven for about 30-35 minutes , rotating the pans halfway through, until both are very soft and golden. (If your pans don’t fit in the oven side by side, you can try a single larger pan or roast them in batches, but either way make sure veggies are in a single layer.)

Topping:

1. Meanwhile, pulse 1/2 cup (64 g) pecans in a food processor until a powder forms. (Don’t overmix or you’ll make nut butter. If there are a few larger pieces left, that’s fine.) Chop the remaining 1 1/2 cups (192 g) pecans. Place both in a small bowl.
2. Add Besti brown sweetener, cinnamon, and salt. Stir in the melted butter until the mixture is crumbly.

Assembly:

1. When the vegetables are done roasting, remove them from the oven, but don’t turn it off. While they’re still hot, transfer the vegetables to a food processor or high-power blender . Add Besti and butter. Puree until smooth. (If the veggies don’t fit at once, you may need to puree in batches and just stir at the end.) Adjust salt and pepper to your taste.
2. Transfer the puree into a medium casserole dish (the larger one from this set is the perfect size). Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
3. Bake the keto sweet potato casserole in the oven for 15-20 minutes , until the top is golden brown.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to help you get the best texture and flavor in your keto sweet potato casserole.
• Storage: Keep leftovers in the fridge for up to 4-5 days. I prefer to leave them in the same baking dish and just cover, because it’s difficult to transfer to another container without mixing up the topping.
• Meal prep: You can assemble this dish entirely 1-2 days in advance, and just bake the day-of. It’ll still taste fresh!
• Reheat: Warm it up in the oven at 350 degrees F. You can also microwave individual portions.
• Freeze: This casserole freezes pretty well for up to 3 months. The pecans soften a bit, but I think it’s still delicious.

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Sweet Potato Casserole

Serving Ideas

Now that your keto sweet potato casserole is ready, here are some of my favorite ways to serve it:

• Centerpieces – I usually serve this casserole alongside my Thanksgiving turkey or spatchcock turkey . You can also serve it for Christmas with pineapple glazed ham or roasted pork tenderloin .
• More Sides – Some of our favorites are keto green bean casserole , mashed cauliflower with keto gravy , warm keto biscuits , and sugar free cranberry sauce .
• Fall Salads – Round out your meal with my Thanksgiving salad or brussels sprout salad . Or choose from my other keto salad recipes !

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Sweet Potato Casserole

My keto sweet potato casserole has a sweet, creamy base with 2 secret ingredients, topped with a crunchy pecan crumble. Just 5g net carbs!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/pecan-roasted-better-than-sweet-potato-casserole-low-carb-paleo/

Ingredients

Puree:

• 4 cups Butternut squash (peeled, cubed)
• 1 medium-head Cauliflower (chopped into florets)
• 2 tbsp Olive oil
• 1 tsp Cinnamon
• 1/2 tsp Sea salt
• 1/2 tsp Black pepper
• 1 tbsp Besti Monk Fruit Allulose Blend (or Besti Brown Monk Fruit Allulose Blend for brown sugar flavor)
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee)

Topping:

• 2 cups Pecans (divided into 1 1/2 cups and 1/2 cup)
• 3 tbsp Besti Brown Monk Fruit Allulose Blend
• 1 tsp Cinnamon
• 1/8 tsp Sea salt
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee)

Instructions

Roasting:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with foil (greased lightly) or parchment paper.
2. In a large bowl, toss together the cubed butternut squash, cauliflower florets, olive oil, cinnamon, salt, and pepper.
3. Arrange the vegetables in a single layer on the lined baking sheets. Roast in the oven for about 30-35 minutes , rotating the pans halfway through, until both are very soft and golden. (If your pans don’t fit in the oven side by side, you can try a single larger pan or roast them in batches, but either way make sure veggies are in a single layer.)

Topping:

1. Meanwhile, pulse 1/2 cup (64 g) pecans in a food processor until a powder forms. (Don’t overmix or you’ll make nut butter. If there are a few larger pieces left, that’s fine.) Chop the remaining 1 1/2 cups (192 g) pecans. Place both in a small bowl.
2. Add Besti brown sweetener, cinnamon, and salt. Stir in the melted butter until the mixture is crumbly.

Assembly:

1. When the vegetables are done roasting, remove them from the oven, but don’t turn it off. While they’re still hot, transfer the vegetables to a food processor or high-power blender . Add Besti and butter. Puree until smooth. (If the veggies don’t fit at once, you may need to puree in batches and just stir at the end.) Adjust salt and pepper to your taste.
2. Transfer the puree into a medium casserole dish (the larger one from this set is the perfect size). Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
3. Bake the keto sweet potato casserole in the oven for 15-20 minutes , until the top is golden brown.

Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to help you get the best texture and flavor in your keto sweet potato casserole.
• Storage: Keep leftovers in the fridge for up to 4-5 days. I prefer to leave them in the same baking dish and just cover, because it’s difficult to transfer to another container without mixing up the topping.
• Meal prep: You can assemble this dish entirely 1-2 days in advance, and just bake the day-of. It’ll still taste fresh!
• Reheat: Warm it up in the oven at 350 degrees F. You can also microwave individual portions.
• Freeze: This casserole freezes pretty well for up to 3 months. The pecans soften a bit, but I think it’s still delicious.

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• The 2 Secret Ingredients That Made My Keto Sweet Potato Casserole
• Ingredients & Substitutions
• How To Make Keto Sweet Potato Casserole
• My Tips For Flavor & Texture
• Keto Sweet Potato Casserole Recipe card
• Serving Ideas
• Recipe Reviews

The 2 Secret Ingredients That Made My Keto Sweet Potato Casserole

This keto sweet potato casserole might be one of the most unique keto recipes I’ve created for the holidays. I brought it to Thanksgiving with my extended family one year, and after me telling them there were no potatoes involved, everyone was asking how I made it. If you’re low carb or just trying to make lighter Thanksgiving recipes this year, here’s why this one is worth including:

• 2 secret veggies make a sweet, creamy texture – I tested a few combos, and roasted squash with cauliflower blended into the smoothest base. It turned out creamy, sweet, and buttery — it reminds me of mashed sweet potatoes , but not quite as thick and with much less starch.
• Sweet, crunchy pecan topping – The topping is all mouthwatering cinnamon-pecan crunch, a lot like the one I use for my real sweet potato casserole . It bakes up crisp and golden, with a candied brown sugar flavor… and no actual sugar.
• Family approved – After everyone loved this dish at Thanksgiving, I did a repeat test run on my husband, mom, and daughter. Even my then-toddler went back for seconds.
• Keto friendly and gluten free – At just 5 grams net carbs per serving, you can easily fit this low carb sweet potato casserole into your macro goals . It’s also got only 146 calories and lots of veggies.

If you’re looking for a cozy holiday side dish that will leave you feeling great and tastes a lot like the classic everyone loves, this keto sweet potato casserole checks all the boxes. Make it with me!

“Family members who are off of sugar loved this recipe at Thanksgiving, then again for Christmas. It is definitely a favorite that I will make throughout the year.”

-Rose

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my keto sweet potato casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Veggies – I used a combination of butternut squash and cauliflower to get that sweet, creamy texture, and (yes) that very orange color. I opted for about 50/50 to keep the carbs low, but some readers have told me they preferred a little less cauliflower and more squash. Just keep in mind it’ll raise the carbs a bit. You can also add other root vegetables or winter squash, such as rutabaga , turnips , pumpkin, or delicata squash , but they can affect the color and carb count.
• Besti Monk Fruit Allulose Blend – This is my go-to for a silky smooth texture in this keto sweet potato casserole, with no aftertaste. Many other keto sweeteners can crystallize and make it gritty. Plain allulose will work, though, I just recommend using a little more. Or if you want more of a brown sugar vibe, use the same Besti Brown sweetener I put in the topping (below).
• Unsalted Butter – If you need a dairy-free option, my top recommendation is butter-flavored coconut oil so you don’t miss out on the flavor. However, avocado oil or regular coconut oil also works.
• Olive Oil , Sea Salt, and Black Pepper – For roasting. Avocado oil works fine, too.
• Cinnamon – Just enough to bring out the sweetness in the squash. You can also add a pinch of nutmeg or cloves, or a splash of vanilla, but I usually keep it simple.
• Pecans – I use a mix of finely ground and chopped pecans to get that classic crumble texture. You could even swap in walnuts, but I love the flavor pecans add here. You’ll also need more cinnamon , salt , and pepper for the topping.
• Besti Brown Monk Fruit Allulose Blend – This gives the topping that sweet brown sugar flavor, without any sugar or carbs. It melts beautifully and helps the crumble get golden and crisp. Regular Besti works, but the brown one really takes it up a notch.

How To Make Keto Sweet Potato Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Roast the vegetables. Toss the butternut squash and cauliflower with olive oil, cinnamon, salt, and pepper. Spread the veggies on baking sheets and roast until they’re soft and golden.
2. Make the crumble. Pulse some of the pecans into a powder and chop the rest. Stir them together with Besti brown sweetener, cinnamon, salt, and melted butter, until crumbly.

1. Puree the vegetables. Once they’re done roasting, blend them with Besti and butter, until smooth and creamy. Adjust the seasoning if needed.
2. Assemble the casserole. Spread the puree into a baking dish. (I use the larger one from this set and it’s the perfect size.) Smooth out the top and sprinkle the crumble evenly over it.
3. Bake until golden. Pop the keto sweet potato casserole in the oven, until the dish is hot and the topping is golden.

My Tips For Flavor & Texture

• Try to keep the squash and cauliflower pieces close in size. I cut them into 1-inch cubes for the squash and cauliflower florets a bit larger than that, since the cauliflower cooks a little faster.
• Roast the vegetables to a very soft texture. If they are crisp-tender, your low carb sweet potato casserole won’t taste as much like sweet potatoes. Getting the veggies super soft is key to make the base nice and creamy.
• For a nice caramelized flavor, give the vegetables plenty of space. I use two pans like this for this reason, and love that they fit in the oven side by side. But if you’d rather keep it all on one pan, an extra-large baking sheet like this works, too.
• Once pureed, taste to check the salt and sweetness. Ideal salt can vary depending on your preference and how sweet your squash was to begin with. And if it leans too much toward a cauliflower taste, I add a little more Besti and/or cinnamon.
• I don’t recommend a full-size baking dish, unless you scale up the recipe. As written, the ideal size is the larger dish from this set . I also love that it’s pretty enough for serving. If you have a bigger crowd or just want to use a bigger 9×13 dish, 1.5X or even double the recipe.
• Don’t have a food processor? I have and love this one for grinding half the nuts to a powder quickly (plus dozens of other kitchen tasks — I’ve used it multiple times a week for the past 10 years), but you can chop by hand if needed.
• Want a more authentic flavor and texture in exchange for a few extra carbs? Add a small sweet potato to the base. You can roast it together with the vegetables.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Puree:

• 4 cups Butternut squash (peeled, cubed) ▢
• 1 medium-head Cauliflower (chopped into florets) ▢
• 2 tbsp Olive oil ▢
• 1 tsp Cinnamon ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1 tbsp Besti Monk Fruit Allulose Blend (or Besti Brown Monk Fruit Allulose Blend for brown sugar flavor) ▢
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee) ▢

Topping:

• 2 cups Pecans (divided into 1 1/2 cups and 1/2 cup) ▢
• 3 tbsp Besti Brown Monk Fruit Allulose Blend ▢
• 1 tsp Cinnamon ▢
• 1/8 tsp Sea salt ▢
• 2 tbsp Unsalted butter (melted; or avocado oil or ghee) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Roasting:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with foil (greased lightly) or parchment paper.
2. In a large bowl, toss together the cubed butternut squash, cauliflower florets, olive oil, cinnamon, salt, and pepper.
3. Arrange the vegetables in a single layer on the lined baking sheets. Roast in the oven for about 30-35 minutes , rotating the pans halfway through, until both are very soft and golden. (If your pans don’t fit in the oven side by side, you can try a single larger pan or roast them in batches, but either way make sure veggies are in a single layer.)

Topping:

1. Meanwhile, pulse 1/2 cup (64 g) pecans in a food processor until a powder forms. (Don’t overmix or you’ll make nut butter. If there are a few larger pieces left, that’s fine.) Chop the remaining 1 1/2 cups (192 g) pecans. Place both in a small bowl.
2. Add Besti brown sweetener, cinnamon, and salt. Stir in the melted butter until the mixture is crumbly.

Assembly:

1. When the vegetables are done roasting, remove them from the oven, but don’t turn it off. While they’re still hot, transfer the vegetables to a food processor or high-power blender . Add Besti and butter. Puree until smooth. (If the veggies don’t fit at once, you may need to puree in batches and just stir at the end.) Adjust salt and pepper to your taste.
2. Transfer the puree into a medium casserole dish (the larger one from this set is the perfect size). Smooth the top with a spoon or spatula. Sprinkle the pecan crumble topping over the casserole.
3. Bake the keto sweet potato casserole in the oven for 15-20 minutes , until the top is golden brown.

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Maya’s Recipe Notes

Serving size: 1/2 cup

• Tips: Check out my recipe tips above to help you get the best texture and flavor in your keto sweet potato casserole.
• Storage: Keep leftovers in the fridge for up to 4-5 days. I prefer to leave them in the same baking dish and just cover, because it’s difficult to transfer to another container without mixing up the topping.
• Meal prep: You can assemble this dish entirely 1-2 days in advance, and just bake the day-of. It’ll still taste fresh!
• Reheat: Warm it up in the oven at 350 degrees F. You can also microwave individual portions.
• Freeze: This casserole freezes pretty well for up to 3 months. The pecans soften a bit, but I think it’s still delicious.

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Keto Sweet Potato Casserole

Serving Ideas

Now that your keto sweet potato casserole is ready, here are some of my favorite ways to serve it:

• Centerpieces – I usually serve this casserole alongside my Thanksgiving turkey or spatchcock turkey . You can also serve it for Christmas with pineapple glazed ham or roasted pork tenderloin .
• More Sides – Some of our favorites are keto green bean casserole , mashed cauliflower with keto gravy , warm keto biscuits , and sugar free cranberry sauce .
• Fall Salads – Round out your meal with my Thanksgiving salad or brussels sprout salad . Or choose from my other keto salad recipes !