It’s time to indulge in a classic: sweet potato casserole. We may be a bit late to the game, but with some recipes popping up on Pinterest and the dish receiving more attention in this upcoming year, you won’t want to miss out. Sweet potato casserole is a comfort food. It’s like a big bowl of mashed potatoes with a touch of mustard and cinnamon. It’s caramelized and cozy and delicious. I love it.

This dish was created by my friend and neighbor, and it is a recipe that I often use to welcome friends and family into our house. It is packed with healthy vegetables and protein, and it is a delicious and filling dish. The recipe combines stir-fry vegetables, such as broccoli, green onion, red bell pepper, and snow peas, with sweet potatoes and brown rice. The recipe also includes a mild sweet sauce that is made from pecans and maple syrup, and you can adjust the ingredients to change the level of sweetness and spiciness to your own personal preferences.

If you think you hate casseroles, you have never tried this one. It’s the closest thing to a baked potato you will ever eat and with the added flavor of this sauce you will never make a baked potato again. It’s perfect for a light lunch or dinner.

With the Sweet Potato Casserole is a nutritious side dish. Thanksgiving side dish, we’ve accomplished the seemingly impossible! You won’t believe what we did to get the ideal color, consistency, and flavor. We finish it off with a wonderfully balanced pecan-cinnamon syrup, so you won’t feel left out this holiday season! Watch me cook it in the video below, and then serve it to your family.

Recipes We Love for Thanksgiving

This is without a doubt my favorite Thanksgiving dish. To mimic the flavor and color of a sweet potato casserole, we utilize cauliflower and pumpkin puree, and boy, do we nail it. I like crumble toppings, but Matt recommended a syrup, and I’m happy he did! You may add as little or as much syrup as you want, just like gravy. Our cranberry sauce and pumpkin cheesecake bites are two more of our Thanksgiving favorites! Whatever your appetite, we’ve got you covered, and there’s always more to come!

Thanksgiving Casseroles That Are Good For You!

Casseroles are not only one of the simplest meals to prepare, but they are also a guaranteed hit at the dinner table! It sounds simple enough to combine all of the ingredients and transfer to a casserole dish before baking to perfection, particularly on one of the busiest days of the year, Thanksgiving! This sweet potato casserole is a must-have this holiday season, but for some added color and vegetables, try our low-carb green bean casserole! 

Our Healthy Sweet Potato casserole is the perfect, low carb, keto side dish to serve this year at Thanksgiving and you won't even know the difference!

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Sweet Potato Casserole with Pecan Sauce is a nutritious dish.

We wanted to get this recipe out to you as soon as possible because we know you’ll be dubious, just as Matt was. Now you have enough time to prepare a tiny test batch to check whether it’s Thanksgiving-worthy (and believe us, we don’t publish recipes that aren’t). You’ll be prepared this year if you have this healthy sweet potato casserole, green bean casserole, cheddar, jalapeño biscuits, and a low-carb pecan pie!

Our Healthy Sweet Potato casserole is the perfect, low carb, keto side dish to serve this year at Thanksgiving and you won't even know the difference!

Casserole – Nutrition (1 serving) 80 calories 5.7 g fat 2.7 g protein Carbohydrates: 5.3 g 1.7 g fiber Carbohydrates (net): 3.6 g Search “– Sweet Potato Casserole is a nutritious side dish.” in MyFitnessPal to easily add the recipe.

Syrup as a source of nutrition (1 serving) 170 calories 19g fat 1.2 g protein Carbohydrates: 1.6 g 1.2 g fiber Carbohydrates (net): 0.4g Search “– Cinnamon Pecan Syrup” in MyFitnessPal to easily add the recipe.

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Healthy Sweet Potato Casserole

To recreate the flavor and color of a nutritious sweet potato dish, we utilize cauliflower and pumpkin puree.

50-minute total time

10 person servings

Serving size (calories) 80kcal

Time to Prepare: 25 minutes

Time to prepare: 25 minutes

Instructions:

  • Preheat oven to 400 degrees Fahrenheit.

  • Cut the cauliflower head into florets and place in a big pot. Bring to a boil with enough water to cover all of the cauliflower. Cook until the cauliflower is fork tender, about 20 minutes total.

  • Drain the cauliflower and place it in a blender or food processor. You may need to purée it in stages if your processor is tiny. The cauliflower will work its way up the sides as you pulse, at which time you should stop, remove the lid, and use a spatula to push it back down. Repeat this process two or three times more until the mixture is smooth.

  • When the cauliflower is completely smooth, add the pumpkin and pulse until everything is mixed and consistent in color and consistency.

  • Pulse together the eggs, melted butter, erythitol, salt, and vanilla extract until creamy and well mixed.

  • Fill a 9×13 casserole dish halfway with the mixture and bake for 20 minutes.

Notes

3.6g net carbs (casserole) / 0.4g net carbs (syrup)

Nutritional Information

Healthy Sweet Potato Casserole

Per Serving Amount

calorie count: 80 calorie count: 51 calorie count: 80 calorie count: 80 calorie count: 80 calorie

daily value in percent*

5.7 grams of fat (9% fat)

5.3g2 percent carbohydrate

1.7 g/7 % dietary fiber

2.7g5 percent protein

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Side Dish is a course.

Cuisine:American

The term “healthy sweet potato casserole” refers to a dish that is made using sweet potatoes

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

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Cinnamon Pecan Syrup

This keto-friendly pecan cinnamon syrup is a delicious way to spice up your cooking.

Serving size (calories) 170kcal

Instructions:

  • Make the sauce: In a small saucepan over medium heat, melt the coconut oil. Add the cinnamon, ground nuts (or coarsely chopped pecans) and stevia after the butter has melted. Using a spatula, combine the ingredients. While the dish is still hot, serve it right away.

  • Note: If you don’t have pre-ground pecans, you may pulse them in a grinder or mix them until they’re ground, or you can chop them up to the size you want.

Nutritional Information

Pecan Cinnamon Syrup

Per Serving Amount

170 calories 171 calories from fat

daily value in percent*

19g29 percent fat

Carbohydrates (1.6g/1%)

1.2g5 percent fiber

1.2g2 percent protein

* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Side Dish is a course.

The term “healthy sweet potato casserole” refers to a dish that is made using sweet potatoes

Psst! Did you make this?Tag us on Instagram!We love seeing what you’ve made! Tag us on Instagram at @keto.connect or leave a comment & rating below.

Recipe for healthy sweet potato casserole with pecan cinnamon sauce. Ingredients 2 large sweet potatoes, peeled 3 cups pureed sweet potatoes 6 eggs 2 cups milk 1 pound bacon, chopped 2 tablespoons olive oil 1/3 cup crushed pecans 1 teaspoon cinnamon 1/2 teaspoon sea salt Instructions 1. Preheat oven to 400 degrees. Lightly grease a 10×15-inch baking dish with olive oil. Place sweet potatoes in a large pot and cover with water. Bring to a boil and cook until fork tender. Drain. Mash with a masher until smooth and transfer to a large bowl to cool. 2. Beat eggs with a hand mixer or whisk. Stir in milk. Stir in sweet potatoes, bacon, oil, pecans. Read more about southern living sweet potato casserole with pecan topping and let us know what you think.

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