Easy low carb sweet potato mash is so good with a fraction of the carbs of real sweet potatoes! from lowcarb-ology.com

Low Carb “Sweet Potato Mash”

Pumpkin and cauliflower stand in for the sweet potatoes in this easy dish. Sweet, rich, and buttery these "sweet potatoes" will stand in nicely for the higher carb version. The candied pecans add texture and crunch. 5.3 net carbs per serving.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 3 servings
Calories 235kcal
Author Marye


  • 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


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


  • 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.


  • 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


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