Sweet potato casserole is a must on the holiday table, but the classic version is loaded with brown sugar and marshmallows. This sweet potato pumpkin casserole keeps the creamy, spiced filling and crunchy pecans with no added sugar, and lightens it with cauliflower and pumpkin.
It is sweetened with a little allulose. Each of the 12 small servings has about 70 calories and 5g net carbs.
Cauliflower blends into the filling so smoothly that nobody will notice it is there, while pumpkin gives a beautiful soft orange color.
Why You’ll Love This Sweet Potato Pumpkin Casserole
- No added sugar. No brown sugar, no marshmallows, no maple syrup.
- Lighter filling. Cauliflower and pumpkin stretch the sweet potato.
- Glossy pecan topping. Pecans coated in a quick allulose glaze.
- Only 70 calories per serving. With 5g net carbs.
Ingredient Notes
Sweet potato, cauliflower and pumpkin. Two hundred grams of boiled, mashed sweet potato, 250g of steamed cauliflower and 1 cup of LIBBY’S 100% Pure Pumpkin make the creamy base of this sweet potato pumpkin casserole. Use pure pumpkin, not pumpkin pie filling.
Greek yogurt, butter and egg. Three-quarters of a cup of FAGE Total 0% Greek yogurt, a little butter and 1 egg make the filling rich and help it set softly.
Spices and sweetener. A teaspoon of cinnamon, a pinch of salt and 2 tablespoons of granulated allulose.
Pecan topping. A third of a cup of plain pecans coated in a quick glaze of allulose, water and butter.
Allulose. Allulose is a rare sugar that the FDA allows to be excluded from the total sugars and added sugars declarations on the Nutrition Facts label.
If you want to check the nutrition of staples like sweet potato, cauliflower and pumpkin yourself, you can look them up on USDA FoodData Central. Vegetables contain natural sugars, and the nutrition is estimated from ingredient labels.
How to Make Sweet Potato Pumpkin Casserole
You need a 6×6-inch ceramic baking dish that is 2 inches deep, a saucepan, a steamer, a nonstick skillet, a food processor, a bowl and a thermometer. Prep takes about 20 minutes, the casserole bakes for 32 to 40 minutes and rests for 10.
Make the filling
Step 1. Preheat the oven to 350°F (175°C) and grease the dish with 2g of butter.
Step 2. Boil the peeled sweet potato cubes for 10 to 15 minutes, until tender. Drain, mash and weigh 200g.
Step 3. Steam the cauliflower for 10 to 12 minutes, until soft. Drain, then stir it in a dry skillet for 3 to 5 minutes to remove moisture.
Step 4. Process the cauliflower until smooth. Add the sweet potato, pumpkin, yogurt, 9g of butter, 25g of allulose, cinnamon and salt and blend briefly.
Step 5. Cool until lukewarm. Whisk the egg separately and stir it into the filling.
Step 6. Spread into the dish, leaving ½ inch of headroom, and create shallow swirls.
Bake and top
Step 7. Bake uncovered for 20 to 25 minutes.
Step 8. Heat 15g of allulose and the water over low heat until dissolved. Remove from the heat and stir in 3g of butter and the pecans.
Step 9. Scatter the coated pecans over the casserole. Bake for another 12 to 15 minutes, until the edges are set, the center slightly wobbles and the internal temperature reaches 160°F (71°C). Tent with foil if needed.
Step 10. Rest for 10 minutes, then divide the sweet potato pumpkin casserole into 12 small portions and serve warm.
Success Tips for Sweet Potato Pumpkin Casserole
Dry the cauliflower well. Cooking off the moisture in a dry skillet keeps the filling from turning watery.
Cool before adding the egg. A hot filling can scramble the egg.
Check the temperature. 160°F in the center means the egg is cooked and the filling is set but still creamy.
Use plain pecans. Candied or honey-roasted pecans add sugar.
Serving Ideas
Serve it as a side dish at Thanksgiving or Christmas next to turkey, gravy and green beans. It also pairs well with roast chicken on a cozy Sunday.
More No-Added-Sugar Holiday Sides
For the classic version, try my no-added-sugar sweet potato pecan casserole. For a green side, the no-added-sugar green bean casserole is a holiday must.
And for dessert, make the sugar-free pumpkin pie.
Storage
Refrigerate the sweet potato pumpkin casserole covered for up to 3 days and reheat gently in the oven until warm.
Sweet Potato Pumpkin Casserole FAQ
Can I taste the cauliflower?
No. Once blended with sweet potato, pumpkin and cinnamon, the cauliflower simply makes the filling lighter and creamier.
Can I make it ahead?
Yes. Make the filling a day ahead and keep it covered in the fridge. Add the pecans and bake on the day you serve it.
Is this a side dish or a dessert?
It is a side dish, lightly sweet like a traditional holiday sweet potato casserole.
How many servings does this sweet potato pumpkin casserole make?
The 6×6-inch dish makes 12 small servings, about 70 calories and 5g net carbs each.
Is allulose a sugar alcohol?
No, allulose is a rare sugar, not a sugar alcohol.
Creamy, spiced and crowned with glossy pecans, this sweet potato pumpkin casserole brings all the holiday comfort with no added sugar.
No-Added-Sugar Sweet Potato–Pumpkin Casserole
Ingredients
Equipment
Method
- Preheat oven to 350°F (175°C). Grease dish with 2g butter.
- Boil peeled sweet potato cubes 10–15 minutes until tender. Drain, mash, and weigh 200g.
- Steam cauliflower 10–12 minutes until soft. Drain, then stir in a dry skillet for 3–5 minutes to remove moisture.
- Process cauliflower until smooth. Add sweet potato, pumpkin, yogurt, 9g butter, 25g allulose, cinnamon, and salt. Blend briefly.
- Cool until lukewarm. Whisk egg separately and stir into filling.
- Spread into dish, leaving ½ inch headroom. Create shallow swirls.
- Bake uncovered for 20–25 minutes.
- Heat 15g allulose and water over low heat until dissolved. Remove from heat; stir in 3g butter and pecans.
- Scatter coated pecans over casserole. Bake another 12–15 minutes until edges set, center slightly wobbles, and internal temperature reaches 160°F (71°C). Tent with foil if needed.
- Rest 10 minutes. Divide into 12 small portions and serve warm.
Notes
- Dry cauliflower thoroughly to prevent watery filling.
- Texture should be creamy and scoopable.
- Pumpkin creates a soft orange color.
- Use plain pecans and pure allulose.
- Refrigerate covered up to 3 days.