Named a top Diabetes Healthy Holiday Recipe 2015 by Healthline! Creamy and buttery, this low carb sweet potato mash with pecan topping has just 5 net carbs per serving.The candied pecan topping makes this easy recipe the perfect side dish for pork, turkey, or chicken. So pretty you can easily serve it at holiday parties. Pumpkin and cauliflower stand in for the higher carb sweet potatoes. The images and nutritional info have been updated from the original October 2013 publishing date.
For this recipe you’ll need: cauliflower, pumpkin puree, butter, heavy cream, xylitol, salt, pepper, cinnamon, cloves, ground ginger, nutmeg, pecans
If you are in a hurry click here to go straight to the low carb sweet potato mash recipe.
Low carb sweet potato recipe? Yep. You can do this. These “sweet potatoes” only have 5.3 net carbs per serving. Compare that to 17 net carbs in the real thing. All the flavor and a fraction of the carbs?
Yes please!
Actually you could probably get the carbs lower if you need to. Just leave off the pecan topping.
In case you haven’t looked at a calendar lately the holidays are fast approaching and with them all of those high carb foods we love. Well this year things can be different because this year you can stick to your low carb lifestyle without feeling like you have missed out on the good stuff.
This simple dish is a good, Atkins-friendly substitute for sweet potatoes.
One of the tricks to the flavor in this dish is caramelizing the xylitol. This works just like sugar — you’ll add two tablespoons of xylitol to a small pan and heat it, stirring once in awhile until the xylitol melts and turns golden. Do not let it burn! Watch it really carefully.
Adjust the sweetness and spices to your own taste and, as always, use whole nutmeg and grate it yourself. The flavor is amazing. This side dish is quick and easy — you can have it in your mouth in less than 20 minutes. Yes, it has cauliflower but you won’t be tasting it. You need it for the bulk and texture. The pumpkin gives natural sweetness and color.
Hey, have I steered you wrong yet? Try making this before next week because next week I am going to dress this dish up holiday style and use it to adapt my famous bourbon sweet potato pecan holiday casserole. You do not want to miss that!
Low Carb Sweet Potato Mash Recipe
Here’s that low carb sweet potato mash recipe!
Low Carb “Sweet Potato Mash”
Ingredients
- 8 ounces cauliflower
- 1/2 cup pumpkin
- 3 tablespoon 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 ginger
- 1/4 teaspoon nutmeg
Instructions
- Cook the cauliflower in a little water in a covered pan until it is very soft.
- Drain well.
- Add the cauliflower, pumpkin, butter, cream, salt, and spices to a food processor.
- Meanwhile add the xylitol to a heavy pan. Melt it over medium heat, stirring once in awhile until it is a liquid.
- 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.
- Pulse the ingredients in the food processor until mushy.
- Add the caramelized xylitol.
- Process until smooth and creamy.
- If it is too watery you can put the mixture back into the pan and cook off some of the liquid.
- Put in bowl and set aside.
Topping
- Melt the xylitol in a small saucepan until it is liquid.
- Stir in the chopped pecans.
- Stir to coat the pecans.
- Add the butter and stir until well blended.
- Let cool slightly.
- Spoon over the "sweet potatoes" before serving
Nutrition
 Healthline |
Old Images
18 Responses to “Low Carb Sweet Potato Mash with Pecan Topping”
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Kristen
I have never caramelized with xytilol before. Sounds very interesting! And love sweet potato mash
Marye
You have to be careful… it doesn’t get as brown as sugar.. it’s more of a yellowish color.. if it starts to smoke then you’re about to go to far. 🙂
Shashi at RunninSrilankan
Marye, this sounds wonderful! You are right – the holidays sure are fast approaching! My mom is a diabetic and I am always looking for healthier lower carb dishes and this is perfect!
Marye
I hope she likes it!
Shannon
Can I make this the day before and refrigerate it?
Marye
For future reference – yes you can.
Sheila
Is there an alternative to xylitol? I have dogs and don’t bring it in the house. TIA
Marye
you can use whatever sweetener you prefer but you may need to change the amounts you add.
Jackie
Wondering how Yacon syrup would work in this recipe…
Marye
I don’t know what that is, Jackie. :/
Michelle
I’m excited about this. I was going to have to cook 2 different sweet potato dishes and 2 different mashes; one mashed potatoes and the other mashed califlour. My kids are traditional and don’t want me to change any recipes because I’m on a keto diet. So this will kill two birds with one stone for myself. Sounds like my kids will love this too if they give it a chance. For a sweetener I think I’ll use Lakanto brown sugar and I’m going to try carmelizing Lakanto maple syrup.. Maybe the syrup will thicken a bit?
Marye
Michelle, I haven’t used that so I don’t know. Come back and let us know how it works!
Moses Brodin
A friend of mine buys chicken kotlets from a Persian store in LA area and she says they are amazing. Will share your recipe with her. Although your recipe is with turkey, I’m sure she’ll be thrilled to be able to make it herself. Thanks for the recipe ????
Victoria Tegg
This looks beyond amazing! I tend to spend all of my money on food, specifically soup (I can eat it all day, every day, and any time of the year). I haven’t heard of some of your ingredients but would love to try this recipe for sure!
Harry
Delicious recipes.