Now Reading
Keto Holiday Pumpkin & Pecan Casserole Cups

Keto Holiday Pumpkin & Pecan Casserole Cups

One of my newfound favorite sides has been Sweet Potato Casserole. My good friend Kyle makes it at his annual Fallsgiving and it is divine. I never grew up eating it, so the last few years have truly been a treat. Since going keto obviously finding a lower carb version was on the radar.

This casserole the same autumn flavor, but it is made from cauliflower and pumpkin! I was going to top this with some low carb marshmallows but the sweetness of the pecan topping was enough! I split these into individual size ramekins so you could eat a guilt free portion! 4 net carbs per cup!

History of Sweet Potato Casserole

Historians suspect that “potatoe pudding” is actually a sweet potato pudding recipe. It appears in the first American cookbook published in 1796. Using marshmallows was very modern, and used to save time: housewives substituted them for meringue and whipped cream. At that time marketers of Angelus Marshmallows hired recipe developers to incorporate more marshmallows in everyday classic recipes, like finding them in marshmallow fudge and hot cocoa and then adding them to beloved candied sweet potato dish.


PREP TIME: 30 min

COOK TIME: 25 min

4 servings


For the Filling
1 small head cauliflower
1/2 cup pumpkin puree
2 tablespoons butter
1/3 cup heaving whipping cream
1/4 cup brown keto-friendly sweetener
1 egg
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/f teaspoon salt

1/2 teaspoon cinnamon
1/4 cup brown keto-friendly sweetener
2/3 cup chopped pecans
4 tbsp butter
1 tbsp almond flour


Per 1 ramekin
4g Net Carbs
9g Total Carb
5g Fiber
45g Fat
6g Protein
457 Calories
2 Glycemic Load


  1. Preheat oven to 350° and grease 4 ramekins with cooking spray. Bring pot with water to boil and cook cauliflower until tender, about 10-12 minutes. Drain and let cool slightly then transfer to a large bowl.
  2. In a large bowl, stir together cauliflower, pumpkin, sweetener, butter, vanilla, heavy cream, cinnamon, eggs, and salt until smooth. Pour equally into 4 ramekins.
  3. In another bowl, stir together sweetener, almond flour, and butter until it clumps. Stir in pecans, then spread evenly over potatoes.
  4. Bake until cooked through and golden, about 30 minutes. Remove from oven and let cool. If the topping seems soft, let cool for 5-10 minutes and it will harden.
View Comments (0)

Leave a Reply

Your email address will not be published.

Scroll To Top