15 Low-Carb Yams/Sweet Potatoes Ketogenic Alternative Recipes

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1. Keto Sweet Potato-Style Casserole With Candy Pecan Topping

Ingredients:

  • 2 cups mashed cauliflower thawed & drained
  • 1 1/4 cups solid packed pumpkin
  • 2 medium ripe avocados
  • 2 large eggs
  • 4 tbsp butter melted
  • 2/3 tsp liquid stevia
  • 1 cup erythritol
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp xantham gum thickener
  • 1/2 tsp salt

Topping

  • 1 cup pecans chopped
  • 1/4 cup coconut oil melted
  • 1/4 cup coconut flour heaping
  • 1/4 tsp xantham gum thickener
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon
  • 2 tbsp erythritol

Nutrition Facts per serving:

  • Calories: 242
  • Fat:18.5g
  • Protein: 8g
  • Net Carbs: 5g

2. Low Carb Sweet Potato Casserole

Ingredients:

Vegetable Prep

  • 1 large head cauliflower (4 cups diced)
  • 1 large sweet potato (1 cup small diced)
  • 1 cup pumpkin puree
  • 4 cloves garlic
  • 1 teaspoon salt
  • ½ cup bone broth

Mix to mash

  • 1/3 cup primal kitchen mayo
  • 2 large eggs
  • ½ teaspoon salt
  • 1 tsp cinnamon
  • 1 tsp garam masala (see notes)
  • ¼ nutmeg

Caramelized Bacon

  • 4 slices bacon
  • 3 tablespoons coconut aminos

Nutrition Facts per serving:

  • Calories: 173
  • Fat: 12g
  • Protein: 5g
  • Net Carbs: 9g

3. Healthy Sweet Potato Casserole With Pecan Cinnamon Sauce

Ingredients:

  • 1 large head cauliflower
  • 1 cup 100% pumpkin puree
  • 2 large eggs
  • 4 tbsp butter, melted
  • 6 tbsp erythritol
  • 1 tsp Pink Himalayan Salt
  • 1/2 tsp vanilla extract

Pecan Cinnamon Sauce

  • 1/2 cup coconut oil
  • 1/2 tbsp ground cinnamon
  • 1/2 cup ground pecans
  • 40 drops liquid stevia

Nutrition Facts per serving of casserole:

  • Calories: 80
  • Fat: 6g
  • Protein: 3g
  • Net Carbs: 3g

Nutrition Facts per serving for sauce:

  • Calories: 171
  • Fat: 19g
  • Protein: 1g
  • Net Carbs: 2g

4. Low Carb Sugar Free Sweet Potato Casserole

Ingredients:

  • 3 cups mashed pumpkin (about 1 1/2 lbs), can also use canned pure pumpkin puree
  • 1 1/2 cups frozen riced cauliflower, thawed (can also use steamed cauliflower)
  • 3 tablespoons ghee
  • 2 tablespoons almond milk
  • 2 tablespoons golden monk fruit sweetener
  • 2 large eggs
  • 2 tablespoons coconut flour
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon fine sea salt

Pecan Topping

  • 1 1/2 cups toasted pecans, roughly chopped
  • 3 tablespoons melted ghee
  • 2 tablespoons almond meal
  • 2-3 Tablespoons golden monk fruit sweetener, or more depending on how sweet you want this
  • 2/3 teaspoon ground cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon fine sea salt

Nutrition Facts per serving:

  • Calories: 184
  • Fat: 17g
  • Protein: 2g
  • Net Carbs: 4g

5. Healthy Low Carb Better-Than-Sweet-Potato Casserole

Ingredients:

Veggies

  • 4 cups Butternut squash (peeled, cubed)
  • 1 medium head Cauliflower (chopped into florets)
  • 2 tbsp Butter (measured solid, divided into 2 parts, and then melted; can use avocado oil or ghee for dairy-free)
  • 1 tsp Cinnamon
  • 3/4 tsp Garlic salt
  • 1/2 tsp Black pepper
  • 2 packets Whole Earth Sweetener Nature Sweet (or 4 tsp sweetener of choice)

Topping

  • 2 cups Pecans (divided into 1 1/2 cups and 1/2 cup)
  • 8 packets Whole Earth Sweetener Nature Sweet (or 1/3 cup sweetener of choice)
  • 1 tsp Cinnamon
  • 1/8 tsp Garlic salt
  • 2 tbsp Butter (measured solid and then melted; can use avocado oil or ghee for dairy-free)

Nutrition Facts per serving:

  • Calories: 146
  • Fat: 13g
  • Protein: 2g
  • Net Carbs: 5g

https://www.wholesomeyum.com/recipes/pecan-roasted-better-than-sweet-potato-casserole-low-carb-paleo/

6. Mock Low Carb Sweet Potato Casserole

Ingredients:

  • 1 head of cauliflower about 1.2 pounds florets
  • 1 cup mashed pumpkin
  • 1/3 cup Sukrin:1 or 3/4 teaspoon SweetLeaf Stevia Drops
  • 3 eggs
  • 1/2 teaspoon salt
  • 4 tablespoons butter softened
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves

Pecan Topping

  • 3 tablespoons Sukrin Gold packed or other brown sugar substitute
  • 2 tablespoons coconut flour
  • 3 tablespoons almond flour
  • 4 tablespoons butter softened
  • 3/4 cup chopped pecans

Nutrition Facts per serving:

  • Calories: 200
  • Fat: 18g
  • Protein: 5g
  • Net Carbs: 4g

https://lowcarbyum.com/low-carb-sweet-potato-casserole/

7. Low Carb Keto Adapted Sweet Potato Casserole

Ingredients:

  • 3 cups mashed cauliflower
  • 1 cup pumpkin (or more…if you want a deeper color)
  • ¼ cup Swerve (or erythritol and ¼ tsp stevia glycerite)
  • 2 eggs, beaten
  • ½ cup unsweetened almond milk (or heavy cream)
  • ½ tsp fine grain sea salt
  • ⅓ cup butter, melted (or coconut oil if dairy free)
  • 1 tsp vanilla extract

Topping

  • ½ cup Swerve (or erythritol and ¼ tsp stevia glycerite)
  • ½ cup almond flour or almond meal
  • ⅓ cup butter, melted
  • 1 cup chopped pecans

Nutrition Facts per serving:

  • Calories: 268
  • Fat: 26g
  • Protein: 4g
  • Net Carbs: 4g

8. Low Carb Sweet Potato Mash

Ingredients:

  • 8 ounces cauliflower
  • 1/2 cup pumpkin
  • 3 tablespoon unsalted butter
  • 2 tablespoons heavy cream
  • 3 tablespoons xylitol caramelized
  • Pinch of salt
  • Pinch of freshly ground black pepper.
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1/4 teaspoon ginger
  • 1/4 teaspoon nutmeg

Topping

  • 1/4 cup chopped pecans
  • 2 tablespoons xylitol
  • 1 teaspoon butter

Nutrition Facts per serving:

  • Calories: 235
  • Fat: 23g
  • Protein: 2g
  • Net Carbs: 5g

https://www.lowcarb-ology.com/low-carb-sweet-potato-mash/

9. Completely Keto Mock Sweet Potato With Toasted Pecans

Ingredients:

Crumble Topping

Nutrition Facts per serving: N/A

https://completelyketo.com/paulas-completely-keto-mock-sweet-potato-toasted-pecans/

10. Mock Sweet Potato Casserole

Ingredients:

  • 2 eggs
  • 2 Tablespoons melted butter
  • Liquid sweetener equal to 1 cup sugar (250ml)
  • 2 Tablespoons LC-Erythritol Powder
  • ½ teaspoon salt
  • 1 teaspoon vanilla extract
  • 2 cups any cooked yellow squash (not spaghetti squash)
  • 1 cup canned pumpkin
  • ½ cup heavy cream
  • ½ teaspoon LC-Xanthan Gum
  • Ground nutmeg, optional

Nutrition Facts per serving:

  • Net Carbs: 5g

11. Low Carb Candied “Yams”

Ingredients:

Marshmallow Topping

Nutrition Facts per serving for pumpkin without topping:

  • Calories: 139
  • Fat: 12g
  • Protein: 5g
  • Net Carbs: 5g

https://ketodietapp.com/Blog/lchf/Candied-Yams-with-Marshmallows

12. Pumpkin Cauliflower Garlic Mash

Ingredients:

  • 1 medium head cauliflower, broken into florets (about 6 cups)
  • 3 garlic cloves
  • 1/3 cup spreadable cream cheese
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 tablespoon minced fresh thyme
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper

Nutrition Facts per serving:

  • Calories: 87
  • Fat: 4g
  • Protein: 4g
  • Net Carbs: 8g

13. Low Carb Pumpkin Mash

Ingredients:

  • Pumpkin
  • Cauliflower
  • Salt
  • Cream
  • Butter

Nutrition Facts per serving:

  • Calories: 167

14. Keto Low Carb Pumpkin Cauliflower Mash

Ingredients:

  • 1 head cauliflower about 6 cups
  • 2 cups pumpkin puree
  • 1/4 cup heavy cream
  • 1/2 teaspoon garlic powder
  • 1 teaspoon garlic salt
  • 1/2 teaspoon pumpkin pie spice
  • 4 tablespoons butter

Nutrition Facts per serving:

  • Calories: 77
  • Fat: 6g
  • Protein: 1g
  • Carbs: 4g

15. Mashed Pumpkin

Ingredients:

  • 1 small pumpkin, 3 lb. whole, 2 lb. peeled and cleaned
  • 1/4 cup heavy cream
  • 1/2 cup grated Parmesan
  • 2 teaspoons minced garlic
  • 2 teaspoons kosher salt
  • 1/4 teaspoon freshly ground black pepper

Nutrition Facts per serving:

  • Calories: 112
  • Fat: 6g
  • Protein: 5g
  • Net Carbs: 10g

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Jermaine Holmes works in online marketing and enjoys creating helpful content for readers. Outdoor activities are his passion and he's interested in healthy living. He's also the creator of the Keto Food Search Engine at KetoFoodist.com.

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