Sugar-Free Sweet Potato Casserole Using Mashed Pumpkin

A delicious, health-conscious twist on the classic holiday favorite that’s naturally sweetened and allergy-friendly.

Raw ingredients including pumpkin, eggs and spices displayed on a rustic wooden table

Key Info:

Prep Time: 25 minutes
Cook Time: 25-30 minutes
Total Time: 50-55 minutes
Servings: 8
Difficulty: Moderate
Dietary Tags: Vegetarian, Gluten-free, Dairy-free, Low-carb, Keto-friendly, Paleo

Equipment Needed:

Large saucepan
Electric mixer (or strong arm and whisk)
9×13 baking dish
Mixing bowl
Measuring cups and spoons

Ingredients:

Base:

1½ lbs (3 cups) mashed pumpkin
¼ cup riced cauliflower (optional)
½ cup unsweetened almond milk
2 large eggs
¼ cup melted ghee or vegan butter
1½ tsp vanilla extract

Seasonings:

1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp salt
2 tbsp monk fruit sweetener (adjust to taste)

Topping:

1 cup chopped walnuts or pecans
Extra cinnamon for sprinkling

Method:

Preheat your oven to 350°F (175°C)
Combine mashed pumpkin, almond milk, eggs, melted ghee, and vanilla in a large bowl

Electric mixer blending creamy orange mixture in a mixing bowl

Beat until smooth with your electric mixer (about 2 minutes)
Add all seasonings and monk fruit sweetener, mix well
Fold in riced cauliflower if using
Transfer mixture to your greased 9×13 baking dish

Sprinkling nuts on a casserole in a baking dish during preparation

Top with chopped nuts and a sprinkle of cinnamon
Bake for 25-30 minutes until edges are lightly golden and center is set

Steaming golden brown casserole fresh from the oven

Crucial Tips:

Room temperature eggs blend better
Don’t overmix after adding cauliflower
Test center with a toothpick – should come out clean
Let rest 5-10 minutes before serving

Storage:

Refrigerate up to 5 days
Freeze for up to 3 months
Reheat at 325°F for 10 minutes

Scaling:

Recipe doubles easily – use a larger baking dish
Halve the recipe for a 9×9 dish

Variations:

Swap pumpkin for butternut squash
Use coconut milk instead of almond
Add pumpkin pie spice for extra flavor
Top with coconut flakes instead of nuts

Holiday table setting with plated dessert garnished with pecans and cinnamon

This recipe delivers all the comfort of traditional sweet potato casserole without the sugar crash. Perfect for holiday gatherings or any time you’re craving something sweet but healthy.