Keto Sweet Potato Casserole - Easy To Make Recipe (2024)

FAQs

What is a keto substitute for sweet potatoes? ›

Alternatives to Sweet Potato for Your Keto Diet

Butternut Squash: Similar to sweet potatoes in flavor and texture, butternut squash is a good low-carb alternative. It contains less than 12 grams of carbs and is high in nutrients such as vitamins A and C, magnesium, and potassium.

If you want to eat a smaller portion of sweet potatoes to limit your carbs, consider adding them cooked and diced to soup or salad. You can also slice a cooked sweet potato in half and top it with a protein and perhaps another low-carb ingredient for a quick meal.

Sweet Potatoes Aren't Okay on Keto, but Cauliflower Is

If you've tried Whole30 or a paleo diet, you may have eaten a lot of sweet potatoes. Although they're packed with vitamins, minerals, and fiber, sweet potatoes are a starchy veggie, and you should think twice about them now that you're on keto, says Dr. Herrmann.

Eggs and cream help stabilize the dish and prevent it from becoming too runny (a common complaint with many sweet potato casserole recipes). Make it as smooth or chunky as you like!

Perfect quick side for busy weeknights or special occasions! Plus, my lighter version swaps out the butter and heavy cream in favor of extra virgin olive oil and a little whole milk. There's certainly a time and place for mashed sweet potatoes with a little sweetness, but sometimes, only a savory version will do!

Sweet potato contains more carbohydrate, vitamin C and minerals than Irish potato. In the food processing methods employed, it was observed that boiling retains more carbohydrate than frying while frying retains more vitamin C and minerals than boiling.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

The egg is the all-important binder in a sweet potato casserole: it enriches and stiffens the mixture without making it heavy. Make sure to cool the mash slightly before adding the egg so it doesn't scramble, and to stir well so there are no streaks of cooked egg white in the finished dish.

How do I thicken up my sweet potato casserole? ›

If it cooks, but doesn't thicken enough, you can make up a slurry of cornstarch & cold water & mix that in (before putting on the marshmallow topping). Let it cook a bit longer for the heat to activate the cornstarch & thicken it, then add your topping.

The ooze is actually referred to as "sap." It is made up of sugar and starch combined with the moisture found in the vegetable, and it escapes out of the damage made from the knife. The sap really equals the sweetness. If it's pouring out of your potato, that means it's a sweet and delicious vegetable.

Butternut Squash: 🍠 Similar texture and sweetness to sweet potatoes. Carrots: 🥕 Provide natural sweetness and are rich in nutrients. Pumpkin: 🎃 Offers a sweet and nutritious alternative.

Cauliflower, the king of low-carb vegetables, leads the pack with its versatility and ability to mimic the texture and flavor of potatoes. Other alternatives include turnips, rutabaga, kohlrabi, celeriac, radishes, zucchini, spaghetti squash, parsley roots, daikon radish, pumpkin, jicama, and the lesser-known chayote.

Potatoes. Starchy vegetables, like potatoes, are a definite "no" for the keto diet — they simply have too many carbs. You should be avoiding potatoes completely if you're on the keto diet. Other starchy vegetables to steer clear of include corn, yams, and sweet potatoes.