Thanksgiving and the holidays are around the corner, and for most people this is a season of dietary terror. Many traditional recipes seem like carbohydrate explosions. While turning some of these dishes into perfect keto-friendly alternatives may be impossible, finding lower carb versions that still bring back those holiday memories is a worthy goal. This keto candied yams recipe offers a healthier option that doesn't compromise on flavor, making it a must-have for a keto-friendly Thanksgiving.
What are Candied Yams?
Candied yams are sweet potatoes sauteed in a spiced infused syrup. This explains why this dish is more popular in the United States compared to other countries. What Caribbean people refer to as yam is a complete contrast to what people in the states know it as. In Africa and the Caribbean, yam isn't remotely the same, nor does it have anything to do with sweet potato.
A Keto-Friendly Twist on a Classic
This recipe swaps traditional yams for tender butternut squash, perfectly roasted and coated in a buttery cinnamon-vanilla syrup made with powdered erythritol. Topped with chopped pecans and caramelized to perfection, this dish delivers the rich, holiday-worthy essence of candied yams without the sugar overload. This low-carb sweet potato style casserole recipe is a staple during the holidays.
Key Ingredients and Substitutions
- Sweet Potatoes/Yams: Some people know sweet potatoes as "Yams." You will want the ones with the orange hue. To keep the net carbs low, pumpkin can be used instead of sweet potatoes.
- Dairy-Free Butter: Vegan or dairy-free butter works perfectly.
- Sweetener: Use Agave, Maple syrup, honey or any old pancake syrup. Swerve brown sugar works just fine instead of regular brown sugar. To keep the recipe even more lower carb, then leave out the monkfruit sweetener.
- Marshmallows: To keep the net carbs low, use low-carb marshmallows.
Making Keto Marshmallows
Making keto-approved candied yams with marshmallows was a real challenge. Both marshmallows and sweet potatoes are high in carbs. After a few tweaks, the best way to make marshmallows that worked even for baked recipes was discovered! Once the marshmallows were ready, it was very easy to complete the recipe.
Step-by-Step Keto Candied Yams Recipe
Ingredients
- 1 recipe for Low-Carb Marshmallows, skip the toppings
- 1 medium pumpkin such as Hokkaido (900 g/ 2 lb)
- 1 1/2 sticks unsalted butter (170 g/ 6 oz)
- Optional: 2 tbsp Erythritol or 5-10 drops liquid Stevia or any other healthy low-carb sweetener from this list
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Peel, deseed and dice the pumpkin into small cubes.
- Place in a pot filled with hot water and boil for about 10 minutes.
- When done, drain and place in a baking dish.
- Top with the butter and place the pumpkin in the oven for about 15 minutes.
- When done, remove from the oven and set aside.
- You can also use small ramekins for individual servings.
- Place under a broiler for 5-10 minutes. The time depends on your oven. Watch it at all times until it starts to brown. It's easy to burn the marshmallow topping.
- When done, remove from the oven.
- Serve either warm or cold. You can even reheat it later if needed.
Quick Keto Sweet Potato Style Casserole
This quick recipe is the perfect side dish to include in your menu without adding hours to your cooking schedule. This recipe was created to help fellow keto-dieters get through the holidays, but can be made year-round!
Read also: Easy Low-Carb Cheese Crackers
Ingredients
- Mashed cauliflower (from the freezer section)
- Ripe avocados
- Pumpkin puree
- Pecans
- Powdered erythritol
- Vanilla extract
- Ground cinnamon
- Ground nutmeg
- Sea salt
Instructions
- Incorporate frozen mashed cauliflower instead of raw, which saves nearly 20 minutes of boiling, draining and mashing.
- Depending on avocado ripeness, you can mix everything by hand vs. with a hand mixer.
- Add remaining ingredients to mixture: mashed cauliflower, pumpkin and avocados.
- Add the mixture to your 9x13 baking dish.
- Continue to topping instructions if adding topping.
- Add the powdered erythritol, vanilla extract, ground cinnamon, ground nutmeg, and sea salt to the saucepan.
- Remove from the oven and allow it to cool slightly before serving.
Traditional Candied Yams Recipe
Ingredients
- Sweet potatoes
- Butter (or margarine for a vegan option)
- Brown sugar (or Swerve brown sugar for a lower carb option)
- Syrup (sugar-free syrup for a lower carb option)
- Spices (cinnamon, nutmeg)
Instructions
- Pre-heat oven to 350 F degrees.
- Peel the sweet potatoes and cut them into desired shape.
- Put the potatoes in baking dish you wish to use and set aside.
- In a bowl add the remaining ingredients and mix. Pour over your potatoes and cover with foil.
- Put in the oven for 60 minutes covered, then remove foil and finish baking for 30 minutes uncovered.
Tips and Tricks
- Make Ahead: You can prepare this dish a day ahead. Keep the pan ready to go and in the refrigerator until you are ready to bake them. Cover with a lid, plastic wrap or foil.
- Adjust to Taste: Really, all measurements are “to taste”. More is definitely yummier but of course adds calories and sugar.
- Simmer Sweet Potatoes: Add to a pot with enough water to cover them by a few inches with a few more inches of room to the top of the pot. Simmer sweet potatoes 25-50 minutes.
- Baking the Day Before: You can often do all but the last baking the day before and keep the pan covered in the refrigerator until the day you want to serve them. They are so easy to then pop in the oven and heat through and serve.
Serving Suggestions
This dish is delicious with turkey and stuffing, roast beef, steak or a ham dinner.
Nutritional Information
This keto candied yams recipe makes about 12 servings. It is 196 carbs for the whole batch, making each serving 16.5 carbs!
A Family Favorite
This is a family favorite and one my Mom made while I was growing up. Even those not crazy about sweet potatoes (or so they think!) like these.
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