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 one of our easiest low carb sweet potato recipes. This is the perfect side dish for your Thanksgiving dinner table, your Christmas holiday get together, or your New Year’s celebration. So feel free to pair this amazing low carb side with pork, turkey, or chicken. This keto sweet potato casserole is so pretty your guests will love how it smells and tastes. 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, and 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
Happy Holidays are amazing with this low carb “Sweet potato” mash side.

Net carbs in sweet potato

Low carb sweet potato recipe? Yep. You can do this. These sweet potato casserole of mashed sweet potato have only have 5.3 net carbs per serving. Compare that to 17 net carbs in a simple roasted sweet potato or baked sweet potato. Yes, 17 ! That’s why I decided to make a keto version of this sweet potato casserole. 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.

Low carb sweet potato recipes

In case you haven’t looked at a calendar lately, the holidays are fast approaching. Don’t you just love all of those high carb foods we enjoy during Thanksgiving, Christmas, and New Years celebrations? 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 like sweet potato pie.

This simple healthy sweet potato casserole dish is a good, Atkins-friendly recipe which is the perfect substitute for sweet potatoes. My kids actually like it as sweet potato toast. They aren’t living the low carb lifestyle like their mom, so they can eat bread. Ah youth !

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
Sweet and tasty, low carb sweet potato mash.

Keto sweet potato casserole recipe tips

Yes, there isn’t any sweet potatoes in this “sweet potato casserole”. But you and your holiday guests will never know there aren’t any sweet potato in this recipe. The mashed cauliflower and pumpkin combine to taste just like sweet potato puree without nearly the sugar net carbs.

One of the secrets to the flavor in this recipe is caramelizing the xylitol sweetener. It gives it an almost maple syrup and brown sugar taste. This works just like sugar you’ll add two tablespoons of xylitol to a small pan and heat it. Just remember to stir the mixture once in awhile until the xylitol melts and turns golden. Do not let it burn! Watch it really carefully.

Healthy sweet potato recipes

Without the sugar of the sweet potato, this recipe is much healthier than the original. Just like the net carbs (aka sugar) in a white potato and traditional mashed potatoes, a sweet potato has lots of sugar. A traditional sweet potato hash with marshmallow has tons of unhealthy sugar. It’s been studied that sugar rich diets contribute to obesity.

Adjust the sweetness and spices in this recipe to your own taste. As always, use whole nutmeg and grate it yourself. The flavor is amazing. This side dish is quick and easy. You can have it go from pan to the dining table 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.

Try making this sweet potato pecan holiday casserole recipe for your Thanksgiving table, Christmas dinner, or your New Years celebration.

Low Carb Sweet Potato Mash Is Quick and Easy.. Tastes Just Like Sweet Potatoes!
Perfect for Thanksgiving, Christmas, and New Years low carb sweet potato mash side dish!

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


  • 8 ounces cauliflower
  • 1/2 cup pumpkin
  • 3 tablespoon unsalted butter
  • 2 tablespoons heavy cream
  • 3 tablespoons xylitol caramelized
  • Pinch of salt
  • Pinch of freshly ground black pepper.
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1/4 teaspoon ginger
  • 1/4 teaspoon nutmeg


  • 1/4 cup chopped pecans
  • 2 tablespoons xylitol
  • 1 teaspoon butter


  • 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
Creamy and tasty !
low carb sweet potatoes just 4 carbs | lowcarb-ology.com
Yummy !

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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