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.
Macros
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 6×9 baking dish which I used in the photos you can get a minimum of at least 8 servings. And those are generous helpings so the macros will be less if your portions extend up to 12. With 8 servings they come out to 5g net carbs per serving.
Conclusion
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
Ingredients
Keto sweet potato cauliflower casserole
- 1 head cauliflower
- 1 cup Canned pumpkin
- 1/2 cup Unsalted Butter (8 TB or full stick)
- 1/2 cup granulated sweetener
- 1 tablespoon vainlla extract
- 1/2 teaspoon Salt
- 1 teaspoon liquid monk fruit
- 2 large Eggs
Brown sugar pecan crust
- 1/2 cup Swerve brown sugar alternative
- 1/2 cup blanched almond flour
- 1/4 cup chopped pecans
- 1/4 cup Unsalted Butter (4 TB)
Instructions
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
- Once cooled combine Swerve 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
- Cover with aluminum foil and bake for 20 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.
14 Comments
Absolutely delicious!!!!
I thought it was awesome! I needed a sweet potatoe casserole for Thanksgiving. I didnt want to go Keto and not be able to enjoy the holidays. now I can with my favorite side. Sweet potatoe casserole AKA “I cant believe its not a sweet potatoe casserole, cauliflower casserole”. Thank you for sharing….
Sarah
During this Thanksgiving season I have made it twice so far. I love this recipe and each time I make it I try something slightly different to see if I can get it even better. So far I’ve failed, the original reigns supreme but when I do I will update this lol
Could you please provide the nutritional information for this recipe? Thank you!
Yes! I created on just for you. It’s up there now.
What an amazing creation! Tested it for the family as a diabetic friendly substitution for candied yams. Oh my gosh. Not only delicious, but easy to prepare. Keep up the great work!
Question: when recipe says drain cauli, is it drain in a strainer, or drain through cheesecloth like I’m making mashed cauli? Excited to make this!!
Drain the cauliflower in a strainer. Also be mindful about the sweetness, If you like a sweeter product then stick with it. If sensitive lower it to your liking.
Question – ingredients note pumpkin purée. Should that be sweet potato purée or is the pumpkin substituted?
It’s canned pumpkin thanks I will clarify
So pumped to make this! Is there another substitute for the liquid monk fruit?
liquid stevia, allulose but you can skip it. The recipe is sweet as it is. It will just be less sweet. I modeled it after Ruth Chris’ and theirs is ridiculously sweet
What temp do you bake it? Maybe I missed it somewhere.
350ºF sorry I am glad someone said something