Why You’ll Love This Recipe
This casserole is the ultimate guilt-free comfort food. Not only is it a healthier version of a traditional sweet potato casserole, but it also has a balance of natural sweetness from monk fruit sweetener, along with the richness of coconut oil and the crunch from pecans. The layers combine to create a satisfying texture and flavor that’s both creamy and slightly crispy. It’s the perfect side dish for a family dinner or holiday feast, and it’s quick to prepare too!
Ingredients
For the bottom layer:
- 1 sweet potato, peeled and cut
- ½ small pumpkin, peeled and cut
- 1 tbsp coconut oil
- ⅓ cup plant-based milk
- 2 tbsp monk fruit sweetener
- 1 tsp vanilla
- 1 tbsp lemon zest
- 1 large egg
- A pinch of salt
For the middle layer:
- 2 egg whites
- 1 tbsp monk fruit sweetener
For the top layer:
- 1 cup pecans, chopped
- 2 tbsp almond flour
- 1 tbsp coconut oil
- 1 tbsp monk fruit sweetener
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
1. Preheat the Oven:
Preheat your oven to 350°F (175°C).
2. Cook the Pumpkin and Sweet Potato:
Place the pumpkin and sweet potato pieces on a baking sheet and bake for about 15 minutes, or until they are tender and cooked through.
3. Make the Bottom Layer:
In a food processor, add the baked pumpkin and sweet potato, coconut oil, plant-based milk, monk fruit sweetener, vanilla, lemon zest, egg, and a pinch of salt. Pulse until smooth.
4. Assemble the Bottom Layer:
Transfer the mixture into a baking dish and spread it evenly across the bottom.
5. Prepare the Middle Layer:
Using a hand mixer, beat the egg whites with one tablespoon of monk fruit sweetener until firm peaks form. Spread this fluffy layer over the sweet potato mixture.
6. Make the Top Layer:
In a bowl, combine the chopped pecans, almond flour, coconut oil, and the remaining tablespoon of monk fruit sweetener. Mix until well combined.
7. Assemble and Bake:
Sprinkle the pecan topping evenly over the egg whites. Bake for about 20 minutes, or until the egg whites turn golden brown and the casserole is heated through.
8. Serve:
Allow the casserole to cool slightly before serving. Serve warm for the best taste.
Servings and Timing
- Yield: 6 servings
- Prep time: 10 minutes
- Cook time: 35 minutes
- Total time: 45 minutes
Variations
- Add Spices: For extra warmth and depth of flavor, you can add cinnamon, nutmeg, or ginger to the bottom layer of the casserole.
- Use Walnuts or Almonds: If you don’t have pecans, try using walnuts or slivered almonds for a different nutty crunch.
- Dairy-Free Option: This recipe is already dairy-free, but if you want to enhance the creaminess of the bottom layer, you can use full-fat coconut milk instead of plant-based milk.
- Add Sweeteners: You can adjust the amount of monk fruit sweetener according to your sweetness preference or substitute it with a low-carb sweetener of your choice.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze individual portions of the casserole for up to 3 months. To reheat, allow it to thaw overnight in the refrigerator and warm it in the oven at 350°F (175°C) for about 10-15 minutes.
- Reheating: Reheat in the microwave or oven until warmed through. For best texture, reheat in the oven.
Health Benefits
- Low-Carb and Keto-Friendly: This casserole is perfect for those following a keto or low-carb diet, with only 18g of carbohydrates per serving.
- Packed with Fiber: The sweet potato and pumpkin are high in fiber, which aids in digestion and promotes a feeling of fullness.
- Rich in Healthy Fats: Coconut oil and pecans provide heart-healthy fats that support overall health and energy levels.
- Dairy-Free: Perfect for those with lactose intolerance or following a dairy-free lifestyle.
- Sugar-Free: The use of monk fruit sweetener makes this casserole a sugar-free dessert option, keeping your blood sugar levels stable.
FAQs
1. Can I use a different sweetener instead of monk fruit?
Yes, you can use stevia, erythritol, or any low-carb sweetener of your choice. Adjust the quantity according to your sweetness preference.
2. Can I make this recipe vegan?
Yes, you can make this recipe vegan by using flax eggs instead of the egg and substituting plant-based milk for the dairy-free version.
3. Can I use canned pumpkin instead of fresh?
Yes, canned pumpkin works just as well as fresh pumpkin. Be sure to use pure pumpkin puree, not pumpkin pie filling, which contains added sugar and spices.
4. Can I add other vegetables to the casserole?
While this recipe focuses on sweet potato and pumpkin, you can experiment by adding other keto-friendly vegetables, such as cauliflower or zucchini, to the bottom layer for extra nutrients.
5. How do I know when the casserole is done?
The casserole is done when the egg whites are golden brown and the casserole is set. You can check by inserting a toothpick in the center; it should come out clean.
Conclusion
This Keto Sweet Potato Casserole is a healthy, flavorful, and satisfying alternative to the traditional casserole. With its low-carb, dairy-free, and sugar-free ingredients, it’s perfect for those on a keto or paleo diet. The combination of creamy sweet potato and pumpkin, light egg white topping, and crunchy pecan crumble creates a dish that’s both comforting and nutritious. Whether you’re enjoying it for a family dinner or a holiday gathering, this casserole will be a hit with everyone!
Keto Sweet Potato Casserole: A Healthy, Low-Carb Delight
- Total Time: 45 minutes
- Yield: 6 servings
Description
Keto Sweet Potato Casserole is a healthy, low-carb twist on the classic side dish, featuring a sweet potato and pumpkin base, a fluffy egg white topping, and a crunchy pecan crumble.
Ingredients
1 sweet potato, peeled and cut
½ small pumpkin, peeled and cut
1 tbsp coconut oil
⅓ cup plant-based milk
2 tbsp monk fruit sweetener
1 tsp vanilla
1 tbsp lemon zest
1 large egg
A pinch of salt
2 egg whites
1 tbsp monk fruit sweetener (for egg whites)
1 cup pecans, chopped
2 tbsp almond flour
1 tbsp coconut oil (for topping)
1 tbsp monk fruit sweetener (for topping)
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Cook the Pumpkin and Sweet Potato: Place the pumpkin and sweet potato pieces on a baking sheet and bake for about 15 minutes, or until they are tender and cooked through.
- Make the Bottom Layer: In a food processor, add the baked pumpkin and sweet potato, coconut oil, plant-based milk, monk fruit sweetener, vanilla, lemon zest, egg, and a pinch of salt. Pulse until smooth.
- Assemble the Bottom Layer: Transfer the mixture into a baking dish and spread it evenly across the bottom.
- Prepare the Middle Layer: Using a hand mixer, beat the egg whites with one tablespoon of monk fruit sweetener until firm peaks form. Spread this fluffy layer over the sweet potato mixture.
- Make the Top Layer: In a bowl, combine the chopped pecans, almond flour, coconut oil, and the remaining tablespoon of monk fruit sweetener. Mix until well combined.
- Assemble and Bake: Sprinkle the pecan topping evenly over the egg whites. Bake for about 20 minutes, or until the egg whites turn golden brown and the casserole is heated through.
- Serve: Allow the casserole to cool slightly before serving. Serve warm for the best taste.
Notes
Add Spices: Add cinnamon, nutmeg, or ginger to the bottom layer for extra warmth and flavor.
Use Walnuts or Almonds: Substitute pecans with walnuts or slivered almonds for a different nutty crunch.
Dairy-Free Option: Use full-fat coconut milk instead of plant-based milk for a richer, creamier texture in the bottom layer.
Adjust Sweeteners: Adjust the monk fruit sweetener according to your preference or substitute with another low-carb sweetener.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Side Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3g
- Sodium: 80mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 40mg
