Cooking Keto with Kristie

Low-carb substitute for Sweet Potato Casserole

sweet potato casserole
Please forgive the very unattractive photo. I just created this recipe and was trying to get it to you before the holiday. 🙂

No matter how you slice it, a sweet potato isn’t gonna be a great keto option, especially when you want to enjoy other foods for Thanksgiving. That’s why I’m calling this recipe a substitute without any cutesy faux tato names.

When it comes to taste and texture, pumpkin is a pretty good substitute for sweet potatoes, but it isn’t perfect because pumpkin still has 5 grams total carbs in ½ cup. To lower the carbs, I started ‘stretching’ the pumpkin with low carb ingredients like cream cheese, whey protein isolate, butter, and an egg, all of which add bulk, contribute minimal carbs, add some protein and/or fat, and don’t overpower the flavor.

Speaking of flavor, I used a lot of vanilla and a little cinnamon. If your traditional sweet potato casserole uses a lot of spices, feel free to bling this out with the flavors you love best. We like minimal spices, so I kept it simple this time.

Let me know if you put this on your holiday table. I’d love to have your feedback! 

Low-carb substitute for sweet potato casserole
Makes 12 servings

8 ounces cream cheese, softened
1 15-ounce can pumpkin
1/3 cup whey protein isolate or egg white protein powder
1/3 cup Sukrin gold or other brown sugar substitute
1 stick (4 ounces), melted butter
1 large egg
1 teaspoon cinnamon
1/4 teaspoon salt
2 teaspoons vanilla extract

1/2 cup pecan halves
1/3 cup hazelnut flour (or almond flour)
1/4 cup oat fiber
1/2 teaspoon cinnamon
1/8 teaspoon salt
2 tablespoons Sukrin gold
2 ounces melted butter

Preheat oven to 350 degrees.

Use a hand mixer to whip the cream cheese and pumpkin until fluffy. Add the whey protein isolate, sugar substitute, butter, and egg and whip until just blended. Beat in the cinnamon, salt, and vanilla extract.

Pour the mixture into a greased 9” square pan or into two 8” round pie tins.

Make the topping using a food processor. Combine all ingredients and pulse briefly to make a coarse crumb. If you don’t have a food processor, chop the pecans and combine all ingredients with a spatula or wooden spoon until combined.

Sprinkle the topping mixture evenly over the casserole.

Bake for 20-25 minutes or until just set.

Optional:  Top with chopped Keto marshmallows using the recipe in Growing Up Keto. If you want the marshmallows to toast, reduce the amount of gelatin to 4 tablespoons. You will need to make the marshmallows in advance and slice into smaller pieces like a miniature marshmallow.  Top the casserole with them and then bake an additional 5-10 minutes or until browned to your liking.

sweet potato casserole

4 replies »

  1. I am so excited to try this and I love that you didn’t use cauliflower to replace the potato texture. I tried a recipe with cauliflower and pumpkin last year and it was very disappointing. Thx Kristie!

  2. I served this on Thanksgiving and it was a big hit! It’s delicious. We have enjoyed the leftovers cold with a little dab of whipped cream. It’s a side dish and dessert in the same dish. Thanks, Kristie. This recipe is a keeper.

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