We have made the impossible happen with the Healthy Sweet Potato Casserole Thanksgiving side dish! You won’t believe what we used to create not only the perfect color, but also consistency and taste. We also top it off with a perfectly balanced pecan, cinnamon syrup so you won’t feel like you’re missing out on anything this year! Watch me make it below and share this incredible side dish with your family.
Our Favorite Thanksgiving Recipes
This has by far become my favorite Thanksgiving recipe. We use cauliflower and pumpkin puree to replicate the taste and color of a sweet potato casserole, and boy do we hit it spot on. I’m more of a crumble topping woman, but Matt suggested a syrup and I’m so glad he did! You can use the syrup just like gravy so you can use a little or a lot. Some of our other favorite Thanksgiving recipes are our cranberry sauce, and pumpkin cheesecake bites! No matter your craving we’ve got you covered, and we always have more to come!
Healthy Casseroles For Thanksgiving!
Casseroles are not only be one of the easiest dishes to make, but are also always a win at the dinner table every time! Combining all the ingredients and transferring to a casserole dish before baking to perfection seems easy enough, especially on one of the busiest days of the year, Thanksgiving! This sweet potato casserole is an absolute must this year, but we also highly recommend our low carb green bean casserole for some color and additional veggies!
Healthy Sweet Potato Casserole with Pecan Sauce
We decided to put this recipe out as early as possible since you might be as skeptical as Matt was at first. Now you have enough time to make a small test batch to see if it’s serve worthy (and trust us, we don’t put out recipes that aren’t serve worthy) prior to Thanksgiving. If you have this healthy sweet potato casserole, green bean casserole, some cheddar, jalapeno biscuits and a low carb pecan pie, you’ll be set this year!
Nutrition – Casserole (1 serving)Calories: 80Fat: 5.7gProtein: 2.7gCarbs: 5.3g Fiber: 1.7g Net Carbs: 3.6gRecipe can be quickly added to MyFitnessPal – Search “KetoConnect – Healthy Sweet Potato Casserole”
Nutrition – Syrup (1 serving)Calories: 170Fat: 19gProtein: 1.2g Carbs: 1.6gFiber: 1.2gNet Carbs: 0.4gRecipe can be quickly added to MyFitnessPal – Search “KetoConnect – Pecan Cinnamon Syrup”
Healthy Sweet Potato Casserole
Ingredients:
Casserole
- 1 large head cauliflower
- 1 cup 100% pumpkin puree
- 2 large eggs
- 4 tbsp butter, melted
- 6 tbsp Low Carb Sugar Substitute
- 1 tsp Pink Himalayan Salt
- 1/2 tsp vanilla extract
Instructions:
- Preheat the oven to 400 degrees.
- Chop the head of cauliflower into florets and put inside a large saucepan. Add water to submerge all the cauliflower and bring to a boil. Cook through for 20 minutes in total, until the cauliflower is fork tender.
- Drain the cauliflower and add it to a processor. If your processor is small you may need to puree it in batches. As you pulse the cauliflower will work its way up the sides at which point you should stop, take off the lid and push it back down using a spatula. Do this 2-3 times until smooth.
- Once all the cauliflower is smooth add in the pumpkin and pulse until combined and uniform in color and consistency.
- Add the eggs, melted butter, erythitol, salt and vanilla extract and pulse until smooth and everything is combined.
- Pour all the mixture into a 9×13 casserole dish and bake for 20 minutes.
Notes
Pecan Cinnamon Syrup
Ingredients:
- 1/2 cup coconut oil
- 1/2 tbsp ground cinnamon
- 1/2 cup ground pecans
- 40 drops liquid stevia
Instructions:
- Make the sauce: Add the coconut oil to a small saucepan over medium heat. Once melted add the cinnamon, ground pecans (you can also roughly chop them) and stevia. Combine using a spatula. Serve immediately while still hot.
- Note: If you don’t have already pre-ground pecans you can pulse them in a grinder or a blender to achieve the ground consistency or you can chop them up to your desired size.
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Made this for Thanksgiving. It was absolutely delicious.
OMG!!! This was the best keto recipe I ate on Thanksgiving Day!
Making this for Thanksgiving
I made this recipe for Thanksgiving and it was a huge hit with those of us eating keto. I will make it throughout the year and for the next family get together. So so yummy!!!
Can the cauliflower be substituted for something else? Like squash? My husband can’t have anything in the cauliflower family.
Made this last night as a side for a med-rare ribeye. It was soooo tasty. We didn’t have pecans for the topping but it doesn’t need it. I’m not a fan of just erythritol so I halved it and added about 5-10drops of stevia. SOOOOO GOOD!! This will be a holiday dish for sure!
Has anyone frozen this? I’m curious if I could make a batch and split it into servings for the freezer.
I’m sure it would be okay in the freezer. It might change the texture a little bit when reheating.
How much Cauliflower is this if I were to use Frozen?
I would look up how many grams or ounces a large cauliflower head is and use that amount.
I can’t stop telling my husband how amazing this is as I’m on my third serving!! He’s lactose intolerant and can’t have any but I was thinking of making it again this weekend with coconut oil in place of butter and adding some butter flavoring? Do you think it’ll work and do you have any idea on how much to use of each? THANKS again for creating this masterpiece!!! I’m definitely putting your book on my Christmas list thanks to this ♥️
I think you could just use the same amount of butter as it calls for the coconut oil. I am not sure of the butter flavoring, you can just use however you want.
I have to admit I was skeptical at first but I made it and it is amazing!!! Thank you !!!
I made this yesterday, and it was great. I didn’t feel like going to the work of making the sauce, so I simply sprinkled brown sugar Swerve on the top near the end of baking it. I also subbed 4T of brown sugar Swerve and 2T of regular Swerve for the sweetening in the casserole. I will definitely be making this again!
I couldn’t find the serving size on the syrup. How many servings per recipe please. Thank you!!!
It should be the same servings as the casserole.
Can the syrup be made in advance and reheated?