Keto Sweet Potato Casserole

This sweet potato casserole recipe is keto, paleo, dairy-free, and, of course, sugar-free. It's a delicious, low-carb version of the classic side dish recipe. And the best thing about it is that it is totally healthy and easy to make.

One serving of this tasty keto sweet potato casserole has around 7 grams of carbs, which is just right for a low-carb lifestyle. Moreover, this dish is packed with various nutrients and vitamins, making this a perfect meal for the whole family to enjoy.

It takes less than 45 minutes to make this casserole, but if you want, you can prepare this meal beforehand and freeze it (this recipe is perfect for meal prep). It's a great idea for those times when you're in a hurry but need to cook something for dinner.

Table of Contents

• Is Sweet Potato Casserole Keto?
• Needed Ingredients
• Tools
• How to Make Low Carb Sweet Potato Casserole
• Storing Tips
• Recipe

Is Sweet Potato Casserole Keto?

No. The traditional sweet potato casserole recipe is not keto-friendly since it consists mainly of sweet potatoes. But for this recipe, I chose to use both sweet potato and pumpkin for the bottom layer, which cut down on lots of carbs.

If you want to make a sweet potato casserole that's both delicious and compatible with the keto diet, it's best to choose a recipe with less sweet potato in it (much like this one). I once tried not to add sweet potato to this recipe and substituted it with cauliflower. But I didn't like it at all. Eventually, I found the perfect balance - to use both pumpkin and some sweet potato.

Needed Ingredients

This healthy sweet potato casserole consists of three layers, so it may look like you need lots of ingredients, but the truth is they're very simple and can be replaced with other ingredients if needed.

Here's what you should prepare for this keto sweet potato casserole:

• Sweet potato - instead of making this dish entirely out of sweet potatoes, I chose to use only one sweet potato and some pumpkin to minimize the number of carbs in the cooked dish;
• Pumpkin - it mimics the taste of sweet potato and has fewer carbs, which is why it is perfect for this recipe;
• Coconut oil - you need some coconut oil for the sweet potato base and some for the pecans crumbles. If you want, you can replace it with butter, but I prefer to use coconut oil because it adds more taste to the dish;
• Milk - I used almond milk, but it is entirely up to you what kind of milk to use: a plant-based one (coconut milk, for instance) or the usual whole milk;
• Sweetener - as you might've noticed, I almost always use monk fruit sweetener for my keto recipes or erythritol. But you can use practically any low-carb sugar substitute for this recipe;
• Vanilla extract - this one is optional here, but truth be told, it enhances the overall flavor of the dish;
• Lemon zest - I think there is nothing that combines better with sweet potato than lemon zest;
• Eggs - you'll need one whole egg for the sweet potato base and two egg whites for the middle layer;
• Salt - just a pinch of salt will be enough to adjust the taste;
• Pecans - you'll need them for the top crumble layer. Since pecans are a traditional ingredient for the classic version of this recipe, it's best not to replace them with other nuts;
• Almond flour - and of course, you need some flour for that crumbled top. If you wish, you can use coconut flour instead. It's also a low-carb flour type and, in this recipe, can be equally replaced.

Tools

Now that you know the needed ingredients for this keto sweet potato casserole, you'll also need to prepare some kitchen tools to make it. Here's what you need:

• Food processor (if you don't have one, you can just use a potato masher instead)
• Hand mixer
• Baking dish (or a casserole dish)
• Spoon
• Knife

I am sure that you already have everything in your kitchen, so you can move on to making that low-carb sweet potato casserole whenever you want.

How to Make Low Carb Sweet Potato Casserole

The cooking process is pretty easy in this recipe. Here's what you should do to make this keto sweet potato casserole:

1. Base layer. You'll need to bake the sweet potato and pumpkin in your oven until fully cooked and then combine all of the other ingredients required for this layer in a food processor until smooth.
2. Middle layer. Since the classic recipe doesn't have this layer, it is totally optional. But if you ask me, the sweet potato casserole tastes much better with it. To make this layer, all you need to do is use a hand mixer to whisk up the egg whites with the sweetener until firm peaks form.
3. Top layer. This is the crumbles layer. For it, you'll need to combine the chopped pecans with almond flour, sweetener, and coconut oil.

Then just assemble everything layer by layer and cook in the oven preheated to 350°F for about 20 minutes until the egg whites turn brown. Or, if you want, you can bake it in an air fryer instead.

Once it's ready, you can top it off with some maple syrup before serving.

Storing Tips

You should store the low-carb sweet potato casserole leftovers in your refrigerator. They can last for up to 3 to 4 days. If you want, you can freeze the leftovers, then reheat them in your oven whenever you wish to serve them.

Recipe