I can’t believe it’s not a keto sweet potato cauliflower casserole? With the amazing flavor of sweet potatoes and a touch of sweetness, a great keto holiday dish! All from pumpkin puree and cauliflower.
Miss sweet potatoes? I sure do!
Keto sweet potatoes aren’t really a thing because of the high carb count they tend to have. Yes! You can make them fit your macros but think of how small of a sweet potato that is. I rather indulge in one.
Are sweet potatoes keto friendly?
As mentioned above not really. You can of course have them fit your macros but you’d only get a small portion. What can be done with the approaching holiday season is use a combination of pumpkin puree and mashed cauliflower to bring your dreams to life!
Pumpkin puree is keto friendly and cauliflower is a cruciferous vegetable. Both fit into the guideline of the keto diet. And I can assure you this cauliflower casserole taste so much like the real thing.
Keto Sweet Potato Cauliflower Casserole
The crust! The brown sugar pecan topping is where it is when it comes to sweet potato casserole.
I was able to achieve this from using my knowledge of keto cookies. When baking with coconut flour things don’t get crispy. Yet, when using almond flour they normally do upon cooling.
The brown sugar pecan topping is a combination of Sukrin brown sugar alternative, almond flour, butter and one egg.
That’s it! After cooling you can tell by the cracking the crust became crispy. This added a remarkable texture to the cauliflower casserole.
The base came from an old recipe from my early YouTube days. I used brown sugar truvia at the time so watching my carb count was hard. Now, after being introduced to a more keto friendly brown sugar alternative I took this recipe to the next level.
Ruth Chris is a famous steakhouse. Known for a delicious sweet potato casserole I stumbled across a copycat years ago. The flavor was mind blowing!
So, in turn I adopted my keto sweet potato casserole as such. Notice there isn’t the addition of cinnamon or nutmeg in the casserole. This was on purpose due to the original recipe. Personally I think you get the true essence of sweet potato this way but feel free to add if you feel it’s what you want.
Below, is a full nutritional label via Cronometer. It is hard to breakdown a casserole dish because you can’t know how much of a serving someone will have. Based off of a 9×9 baking dish you can get a minimum of at least 9 servings. And those are generous helpings so the macros will be less if your portions extend up to 12. With 9 servings they come out to 4g net carbs per serving.
This keto sweet potato cauliflower casserole will turn some heads this season. Topped with a semi sweet brown sugar pecan crust it is so close to the original. The biggest difference I can notice is sweetness. The recipe isn’t as sweet as your traditional sweet potato casserole. Yet, I promise you will have a difficult time to stop eating it.
I Can't Believe It's Not A Keto Sweet Potato Cauliflower Casserole
Keto sweet potato cauliflower casserole
- 1 head small head cauliflower (see notes below)
- 1 cup Canned pumpkin
- 1/2 cup Unsalted Butter (8 TB or full stick)
- 3/4 cup granulated sweetener
- 1 tablespoon vanilla extract
- 1/2 teaspoon Salt
- 1 teaspoon liquid monk fruit (optional, see notes below)
- 3 large Eggs
Brown sugar pecan crust
- 1/2 cup Besti Brown Sugar Sweeneter (can use Swerve as well 1:1)
- 1/2 cup blanched almond flour
- 1/2 cup chopped pecans
- 1/4 cup Unsalted Butter (4 TB)
sweet potato cauliflower bottom
- Chop and wash head of cauliflower then boil to fork tender. Should be so tender it its falling off the fork and easily pierced.
- Drain then add cauliflower into food processor and grind into a smooth puree
- Now combine mashed cauliflower, pumpkin puree, melted butter, granulated sweetener, vanilla extract, salt, liquid stevia and eggs together
- Prepare the topping by follow instructions below and preheat oven to 350ºF
brown sugar pecan crust
- Melt butter
- Combine with Besti brown sugar, blanched almond flour, and butter. Then add pecans to finish
- Add the topping to the cauliflower casserole. Place crumbles throughout as evenly as possible
- Option 1: Cover with aluminum foil and bake for 30 minutes. Remove foil then bake and additional 20-30 minutes until crust browns. I like a darker crust so I normally go the entire 30 extra minutes but ovens vary.
- Option 2: Place casserole in preheated oven without the pecan topping for 30 minutes. After 30 minutes remove and add the topping then place back into the oven for another 30 minutes.
Helpful Recipe Tips
- Small head of cauliflower, this is important due to the water content. The smaller the head the less water. If you use a larger one the "sweet potato" part won't set at all. Naturally, there's no starch so it is looser to begin with but there would be a clear difference in texture.
- Watch the sweetness, I personally like to use liquid monk fruit to strengthen the sweetness in the bottom portion. For a sensitive pallet the top is more than enough sweet for the entire dish.
- Ice cream topping, a trick I learned at Ruth Chris was topping the casserole with vanilla ice cream. This recipe is modeled after that version and if you have had the pleasure of having it, it's almost more of a dessert than a savory dish. Enjoy!