Easy low carb sweet potato mash is so good with a fraction of the carbs of real sweet potatoes! from lowcarb-ology.com

Low Carb Sweet Potato Mash with Pecan Topping

Named a top Diabetes Healthy Holiday Recipe 2015 ?by Healthline! Creamy and buttery, this low carb sweet potato mash with pecan topping has just 5 net carbs per serving.The candied pecan topping makes this easy recipe the perfect side dish for pork, turkey, or chicken. So pretty you can easily serve it at holiday parties. Pumpkin and cauliflower stand in for the higher carb sweet potatoes.?The images and nutritional info have been updated from the original October 2013 publishing date.

For this recipe you’ll need: cauliflower, pumpkin puree, butter, heavy cream, xylitol, salt, pepper, cinnamon, cloves, ground ginger, nutmeg, pecans

If you are in a hurry click here to go straight to the low carb sweet potato mash recipe.

This low carb sweet potato mash is creamy and delicious with a candied pecan topping. From Lowcarb-ology.com

Low carb sweet potato recipe? Yep. You can do this. These “sweet potatoes” only have 5.3 net carbs per serving. Compare that to 17 net carbs in the real thing. All the flavor and a fraction of the carbs?

Yes please!

Actually you could probably get the carbs lower if you need to. Just leave off the pecan topping.

In case you haven’t looked at a calendar lately the holidays are fast approaching and with them all of those high carb foods we love. Well this year things can be different because this year you can stick to your low carb lifestyle without feeling like you have missed out on the good stuff.

This simple dish is a good, Atkins-friendly substitute for sweet potatoes.

Low carb sweet potato mash has a candied pecan topping. Perfect for the holidays! From Lowcarb-ology.com

One of the tricks to the flavor in this dish is caramelizing the xylitol. This works just like sugar ??you’ll add two tablespoons of xylitol to a small pan and heat it, stirring once in awhile until the xylitol melts and turns golden. Do not let it burn! Watch it really carefully.

Adjust the sweetness and spices to your own taste and, as always, use whole nutmeg and grate it yourself. The flavor is amazing. This side dish is quick and easy?? you can have it in your mouth in less than 20 minutes. Yes, it has cauliflower but you won’t be tasting it. You need it for the bulk and texture. The pumpkin gives natural sweetness and color.

Hey, have I steered you wrong yet? Try making this before next week because next week I am going to dress this dish up holiday style and use it to adapt my?famous bourbon sweet potato pecan holiday casserole. You do not want to miss that!

Low Carb Sweet Potato Mash Is Quick and Easy.. Tastes Just Like Sweet Potatoes!


Low Carb Sweet Potato Mash Recipe

Here’s that low carb sweet potato mash recipe!

Easy low carb sweet potato mash is so good with a fraction of the carbs of real sweet potatoes! from lowcarb-ology.com
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Low Carb Sweet Potato Mash

Pumpkin and cauliflower stand in for the sweet potatoes in this easy dish. Sweet, rich, and buttery these "sweet potatoes" will stand in nicely for the higher carb version. The candied pecans add texture and crunch. 5.3 net carbs per serving.
Course holiday side, Side Dish
Cuisine American - low -carb, Holiday
Keyword mashed potatoes, sweet potato
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 3 servings
Calories 235kcal
Author Marye




  • Cook the cauliflower in a little water in a covered pan until it is very soft.
  • Drain well.
  • Add the cauliflower, pumpkin, butter, cream, salt, and spices to a food processor.
  • Meanwhile add the xylitol to a heavy pan. Melt it over medium heat, stirring once in awhile until it is a liquid.
  • Watching it carefully, and stirring occasionally, continue to heat the xylitol until it turns golden brown.
  • Set aside for a minute or two to cool slightly.
  • Pulse the ingredients in the food processor until mushy.
  • Add the caramelized xylitol.
  • Process until smooth and creamy.
  • If it is too watery you can put the mixture back into the pan and cook off some of the liquid.
  • Put in bowl and set aside.


  • Melt the xylitol in a small saucepan until it is liquid.
  • Stir in the chopped pecans.
  • Stir to coat the pecans.
  • Add the butter and stir until well blended.
  • Let cool slightly.
  • Spoon over the "sweet potatoes" before serving


Calories: 235kcal | Carbohydrates: 7g | Protein: 2g | Fat: 23g | Saturated Fat: 11g | Cholesterol: 47mg | Sodium: 40mg | Potassium: 329mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2185IU | Vitamin C: 38.2mg | Calcium: 37mg | Iron: 0.7mg
The Best Diabetes-Friendly Holiday Recipes



Old Images

Low Carb Faux Sweet Potatoes

low carb sweet potatoes just 4 carbs | lowcarb-ology.com

18 thoughts on “Low Carb Sweet Potato Mash with Pecan Topping”

  1. This looks beyond amazing! I tend to spend all of my money on food, specifically soup (I can eat it all day, every day, and any time of the year). I haven?t heard of some of your ingredients but would love to try this recipe for sure!

  2. A friend of mine buys chicken kotlets from a Persian store in LA area and she says they are amazing. Will share your recipe with her. Although your recipe is with turkey, I?m sure she?ll be thrilled to be able to make it herself. Thanks for the recipe ????

  3. 5 stars
    I’m excited about this. I was going to have to cook 2 different sweet potato dishes and 2 different mashes; one mashed potatoes and the other mashed califlour. My kids are traditional and don’t want me to change any recipes because I’m on a keto diet. So this will kill two birds with one stone for myself. Sounds like my kids will love this too if they give it a chance. For a sweetener I think I’ll use Lakanto brown sugar and I’m going to try carmelizing Lakanto maple syrup.. Maybe the syrup will thicken a bit?

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