“Sweet Potato” Casserole

Posted by Mike Miryala on

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You do not have to give up your favorite holiday dishes on a low-carb and plant-based diet, and this “Sweet Potato” Casserole proves it.

You’ll get all of the taste of your favorite sweet potato casserole but without all of the carbs.

And even better, all of the ingredients are readily available in most grocery stores and online retailers. So, you won’t have to worry about buying hard-to-find ingredients that cost a small fortune.

And did I mention that even your non-low-carb family members will love this recipe?

Butternut Squash

Butternut squash is relatively low in carbohydrates compared to other starchy vegetables like potatoes or corn. It provides a good source of dietary fiber, which helps regulate blood sugar levels and supports digestive health. It is also packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. These nutrients support immune function, promote healthy skin, and contribute to overall well-being.

It can be used in a variety of dishes, from soups and stews to roasted vegetable medleys. Its natural sweetness and creamy texture make it a satisfying addition to both savory and sweet recipes.


Cauliflower is renowned for its versatility as a low-carb substitute. It can be transformed into rice, mashed potatoes, pizza crusts, and even a base for creamy sauces. This cruciferous vegetable is an excellent option for those following a low-carb or ketogenic diet.

It is rich in dietary fiber, promoting healthy digestion and providing a feeling of fullness. Including cauliflower in your meals can help control hunger cravings and support weight management. It is a good source of vitamin C, vitamin K, folate, and several other essential nutrients. These nutrients contribute to immune function, bone health, and cell growth. Additionally, cauliflower contains compounds with anti-inflammatory properties, such as indole-3-carbinol and sulforaphane. These compounds have been associated with reducing inflammation in the body and supporting overall health.

How I Made This Low-Carb and Plant-Based

Sweet potatoes aren’t low-carb because of their relatively high net carb count. So, to get all of the sweet potato taste but without all of the carbs, I had to get a little creative and I’m pretty pleased with the results.

I used a combination of butternut squash and cauliflower as the primary substitutes for sweet potatoes, and the pairing is perfect.

And if you have time, you can roast the butternut squash instead of steaming it for an even richer flavor. Just toss them in a bit of avocado oil and roast them in a 400°F (200°C) oven for about 30 to 35 minutes until tender.

Then, I added granulated erythritol to help sweeten the dish to give the butternut squash and cauliflower a sweeter taste that is similar to sweet potatoes. Of course, you can always adjust the sweetness according to your taste.

To keep the recipe dairy-free, I used unsweetened almond milk to help with the blending of the sweet potatoes and cauliflower. However, unsweetened coconut milk can be used instead of almond milk.

And no sweet potato casserole is complete without the crunchy pecan topping! I used a mixture of chopped pecans, granulated erythritol for sweetness, and a combination of cinnamon and nutmeg to give the dish a traditional holiday flavor. However, if you don’t have nutmeg, you can leave it out or use pumpkin pie spice instead.

      “Sweet Potato” Casserole

      Prep Time: 20 minutes
      Cook Time: 25 minutes
      Yield: 6 servings
      Category: Side Dish
      Cuisine: American

      Description: Delicious holiday “sweet potato” casserole made with butternut squash and cauliflower and topped with a cinnamon pecan topping!


      • 2 ½ cups (350 g) diced butternut squash
      • ½ head cauliflower (11 oz or 300 g), broken into small florets
      • ¼ cup (48 g) granulated erythritol
      • 1 teaspoon (2 g) cinnamon powder
      • ½ teaspoon (1 g) ground nutmeg
      • 2 Tablespoons (30 ml) unsweetened almond milk (or more, if needed)
      • 1 teaspoon (5 ml) vanilla extract
      For the pecan topping -
      • ¼ cup (38 g) chopped pecans
      • 2 Tablespoons (24 g) granulated erythritol
      • ½ teaspoon (1 g) cinnamon powder
      • ½ teaspoon (1 g) ground nutmeg


                                      1. Preheat the oven to 350°F (175°C). Grease a casserole dish and set aside.
                                      2. In a small bowl, combine the pecan topping ingredients and set aside until ready to use.
                                      3. Place the butternut squash and cauliflower in a large pan with 1/2-inch (1 ¼ cm) of water. Bring the water to a boil, cover and steam for 10 to 15 minutes until the vegetables are tender. Drain well.
                                      4. Place the steamed vegetables, granulated erythritol, cinnamon powder, ground nutmeg, almond milk and vanilla extract in a food processor or blender and combine until smooth. If the mixture is too thick, add additional almond milk, 1 Tablespoon (15 ml) at a time, until desired consistency is reached.
                                      5. Spoon the butternut squash mixture in the prepared casserole dish and evenly sprinkle with the pecan topping.
                                      6. Place the casserole dish in the oven and bake for 20 to 30 minutes until golden.
                                      7. Remove the “sweet potato” casserole from the oven and let cool for a few minutes before serving.

                                                          Nutrition: (Estimated and based on per-serving amounts.)

                                                          • Calories: 79
                                                          • Fat: 3 g
                                                          • Total Carbs: 10 g
                                                          • Fiber: 3 g
                                                          • Sugar: 3 g
                                                          • Net Carbs: 7 g
                                                          • Protein: 2 g

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