Keto Mashed Sweet Potatoes: A Delicious and Healthy Holiday Side Dish

This keto mashed sweet potato recipe offers a delightful and healthy alternative to traditional high-carb holiday dishes. Creamy, buttery, and with just 5 net carbs per serving, this mash is a perfect side dish for Thanksgiving, Christmas, or New Year's celebrations. It pairs well with pork, turkey, or any main course you choose.

The Problem with Traditional Sweet Potatoes

Traditional sweet potato dishes, while delicious, are often loaded with sugar. A simple roasted or baked sweet potato can contain as much as 17 net carbs. Sweet potato hash with marshmallows is even worse, contributing to unhealthy sugar intake and potentially leading to obesity. This keto recipe offers a way to enjoy the flavors of sweet potatoes without the sugar overload.

The Keto Solution: A Sweet Potato Imposter

This recipe cleverly substitutes cauliflower and pumpkin for sweet potatoes. The combination mimics the taste and texture of sweet potato puree while drastically reducing the net carb count. The secret to achieving that authentic sweet potato flavor lies in caramelizing the xylitol sweetener.

Table of Contents

• Net carbs in sweet potato
• Low carb sweet potato recipes
• Keto sweet potato casserole recipe tips
• Healthy sweet potato recipes
• Low Carb Sweet Potato Mash Recipe
• Low Carb Sweet Potato Mash Ingredients
• Topping Instructions
• Topping Nutrition
• Old Images

Keto Sweet Potato Casserole Recipe Tips

Even though this "sweet potato casserole" doesn't contain any sweet potatoes, your guests will never know the difference. The mashed cauliflower and pumpkin blend to create a flavor remarkably similar to sweet potato puree, but with significantly fewer net carbs and sugar.

Caramelizing the Xylitol

One of the keys to the flavor in this recipe is caramelizing the xylitol sweetener. This process gives it a taste similar to maple syrup and brown sugar. To caramelize the xylitol, simply add two tablespoons of xylitol to a small pan and heat it. Stir the mixture occasionally until the xylitol melts and turns golden brown. Be careful not to let it burn!

Read also: Easy Low-Carb Cheese Crackers

Healthy Sweet Potato Recipes

By eliminating the sugar found in sweet potatoes, this recipe becomes a much healthier option than traditional versions. Adjust the sweetness and spices to your liking, and always use freshly grated whole nutmeg for the best flavor.

Quick and Easy

This side dish is quick and easy to prepare, taking less than 20 minutes from start to finish. While it does contain cauliflower, you won't taste it. The cauliflower provides bulk and texture, while the pumpkin adds natural sweetness and color.

Low Carb Sweet Potato Mash Recipe

This low-carb sweet potato mash recipe uses pumpkin and cauliflower as substitutes for sweet potatoes. The candied pecans add texture and crunch, making it a delightful and satisfying side dish with only 5.3 net carbs per serving.

Ingredients

For the Mash:

• 8 ounces cauliflower
• 1/2 cup pumpkin
• 3 tablespoons 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 ground ginger
• 1/4 teaspoon nutmeg

For the Topping:

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

Instructions

1. Cook the cauliflower in a little water in a covered pan until very soft. Drain well.
2. Add the cauliflower, pumpkin, butter, cream, salt, and spices to a food processor.
3. Meanwhile, add the xylitol to a heavy pan. Melt it over medium heat, stirring occasionally, until it is a liquid.
4. Watching it carefully and stirring occasionally, continue to heat the xylitol until it turns golden brown. Set aside for a minute or two to cool slightly.
5. Pulse the ingredients in the food processor until mushy.
6. Add the caramelized xylitol. Process until smooth and creamy.
7. If the mixture is too watery, you can put it back into the pan and cook off some of the liquid.
8. Put in a bowl and set aside.

Topping Instructions

1. Melt the xylitol in a small saucepan until it is liquid.
2. Stir in the chopped pecans and coat them well.
3. Add the butter and stir until well blended.
4. Let cool slightly.
5. Spoon over the "sweet potatoes" before serving.

Nutrition

Calories: 235kcal | Carbohydrates: 7g | Protein: 2g | Fat: 23g | Saturated Fat: 11g | Cholesterol: 47mg | Sodium: 40mg | Potassium: 329mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2185IU | Vitamin C: 38.2mg | Calcium: 37mg | Iron: 0.7mg

Other Sweet Potato Mash Recipes

Easy Cinnamon Mashed Sweet Potatoes (Paleo)

This 5-ingredient recipe is perfect for weeknight dinners or holidays. It's paleo-friendly, creamy, and naturally sweet.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• 3 large sweet potatoes
• 1/2 cup unsweetened almond milk
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 3/4 teaspoon sea salt
• 1/4 cup ghee (or butter if you're ok with it!)

Instructions:

1. Bring a large pot of water to a boil. Peel and cube the sweet potatoes, boil for 30 minutes or until easily pierced with a fork.
2. Drain off the water and place the potatoes in a blender or use a potato masher to mash the potatoes with the milk, salt, vanilla, and cinnamon until creamy. Transfer to a serving dish.
3. In a small skillet, heat the ghee over medium heat. Melt the ghee and gently swirl around the pan. Once it turns a golden color and smells nutty, remove the pan from the heat.
4. Pour the ghee over the potatoes and sprinkle with a dusting of cinnamon.

Mashed Sweet Potatoes with Butter and Milk

This recipe uses butter and milk to add richness and creaminess to the mash.

Ingredients:

• Sweet potatoes (orange-fleshed recommended)
• Butter
• Milk
• Salt and pepper to taste

Instructions:

1. Peel and slice the potatoes into 1-inch pieces.
2. Boil the potatoes until fork-tender.
3. Drain the potatoes and add them to a large mixing bowl.
4. For a chunky mash, use a fork or hand masher. For an ultra-smooth texture, use a hand mixer or food processor (be careful not to over-process).
5. Pour the butter and milk into the mixture and continue mixing until perfectly smooth.
6. Season with salt and pepper to taste.

Savory Mashed Sweet Potatoes

This recipe incorporates garlic and fresh herbs for a savory twist.

Ingredients:

• 3 pounds sweet potatoes, peeled and cut into chunks or rounds
• 2 tablespoons unsweetened almond milk, plus more as needed
• 2 tablespoon softened ghee OR vegan butter
• 3 cloves garlic, finely minced or 2 teaspoons garlic powder
• 1 teaspoons finely chopped fresh thyme, may sub with dried thyme
• Fine sea salt and freshly cracked black pepper, to taste

Instructions:

1. Cut the sweet potatoes into rounds or quarters to cut down on the cooking time.
2. Place the sweet potatoes in a large pot and fill with enough water to cover the potatoes. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer, and cook until the potatoes are fork tender.
3. Drain well, then return the potatoes to the pot.
4. Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.
5. Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can use a handheld mixer for ONLY 20-30 seconds and whip until light - Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired.
6. Serve warm topped with fresh parsley and chopped pecans if desired.

Tips and Tricks for Perfect Mashed Sweet Potatoes

• Cooking the Sweet Potatoes: You can cook sweet potatoes by boiling, roasting, steaming, or using a slow cooker or pressure cooker. Boiling is the fastest method.
• Peeling: Peel the sweet potatoes before or after cooking, depending on your preference.
• Mashing: Use a potato masher, food processor, blender, or even a fork to mash the sweet potatoes. Be careful not to over-process, as this can result in a gummy texture.
• Liquid: Add liquid gradually to achieve the desired consistency. Almond milk, coconut milk, heavy cream, or even broth can be used.
• Flavor Enhancements: Experiment with different spices, herbs, and sweeteners to customize the flavor of your mashed sweet potatoes. Cinnamon, nutmeg, ginger, garlic, thyme, and maple syrup are all great options.
• Make-Ahead: Mashed sweet potatoes can be made ahead of time and stored in the refrigerator for up to 5 days or frozen for up to 3 months.
• Reheating: Reheat mashed sweet potatoes in the microwave, oven, or on the stovetop. Add a little liquid if necessary to restore the creamy consistency.

Serving Suggestions

Mashed sweet potatoes pair well with a variety of dishes, including:

• Pork
• Turkey
• Chicken
• Salmon
• Vegetarian entrees

They can also be used as a spread in wraps or as a topping for shepherd's pie.

Read also: Magnesium Supplements for Keto

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