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.

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.

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 Recipe

Here’s that low carb sweet potato mash recipe!

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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

Ingredients

• 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

Topping

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

US Customary – Metric

Instructions

• 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.

Topping

• 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

Nutrition

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

Healthline

Old Images