You may have clicked on this shaking your head, sure that the authors of this article have no idea what they are writing about. How, you ask, do we propose to offer sweet potato-based, keto-friendly recipes, when the sweet potato is off the chart for carbs, and generally off the list of allowed foods in a keto diet?
One sweet potato (and this is a normal-sized one, not one of those massive tubers) has around 25 grams of carbohydrates. This is about the full amount of permitted carbs on a keto diet, for the entire day!
So how does this work? Do we add a homeopathic amount of yams to the mix, call it sweet potato, and hope there is more to a name than Shakespeare claimed?
Actually, the answer is better. We have compiled a list of recipes that use other ingredients, such as pumpkin, cauliflower, and more, to mock the taste and texture of sweet potatoes, without all the carbs that would blast you out of ketosis and turn those high fats, fat burning meals into an overweight nightmare.
So if you love the taste of sweet potatoes but not the weight gain, you have come to the right place. We will show you how to use cooking magic to pull sweet potatoes out of thin air.
Serve it to unsuspecting guests and family members, and see if they can tell the difference. There are also recipes here with actual sweet potatoes.
In this case, they contain small amounts of sweet potatoes that substitute for high carb foods like bread. Sweet potato toast does have some carbs, but the portions are small enough to keep you in keto, as long as you balance them out with plenty of calories from fat, and some protein as well.
he combined magic of pumpkin and riced cauliflower make this delicious sweet potato casserole seem like the real thing. Both pumpkin and cauliflower are packed with nutrition, and this sugar-free recipe is suitable for diabetics as well.
Keto eaters can enjoy this casserole guilt-free, as all the ingredients are permissible according to the diet. The beautiful orange color, and crunchy nut topping, make this a perfect substitute for your favorite holiday comfort food.
Just add a deep-fried turkey and you will be ready to celebrate Thanksgiving like a keto-pro!
Did you know that you can substitute bread for sweet potato “toast” by slicing it thin and toasting it in the toaster? This is a quick and delicious way to create a base for your breakfast, and a little sweet potato goes a long way.
This recipe calls for covering the sweet potato with coconut oil and topping with tempeh or eggs, which balances out the carbs in the sweet potato with a keto appropriate portion of both fats and protein.
With plenty of fresh greens and avocado, it’s a refreshing change of pace, with a healthier feel than many keto breakfasts that are built around fatty meats, cheesy omelets, and bacon. And it’s delicious!
Have you ever had a deep-fried potato skin, loaded with melted cheese, bacon, and sour cream? Oh, bliss. Here is the keto version!
Low Carb and gluten-free, these delicious treats consist of a thin slice of baked potato, loaded with sour cream, cheese, and bacon. All these fats, on a thin slice of yam, means that they are both high in fat and protein, while still being low in carbs.
These are a real treat and make a great party food or appetizer.
Here is another mock potato casserole, based on such winners as cauliflower, pumpkin, and avocados. With a candied pecan topping, it’s a sweet treat, but still keto oriented. No guilt.
Now, this is something special. No Thanksgiving meal is complete without candied yams covered in marshmallows. So what’s a keto dieter to do?
Follow this recipe, which uses pumpkin with plenty of butter, and a special “marshmallow” topping that almost passes for the real thing.
Amaze your friends and family. When they see how fun it is to go keto, they might even want to try it themselves.
Here’s a holiday treat of another tradition. Nothing beats homemade potato latkes, or Jewish potato pancakes, a traditional Hanukkah food. But these would be verboten for a keto diet.
This is the solution. Potatoes are substituted out for half sweet potato, half zucchini batter, made with eggs, and without flour or breadcrumbs.
Deep-fried, they are high in fat and relatively low in carbs, and they can give you that crunchy, comforting taste of Chanukah without going off your diet.
Do you ever miss sushi? Sushi lovers are very serious about this food, and some could hardly imagine a life without it.
If you love sushi but are committed to your keto path, try this recipe, which swaps out the rice (sweetened and high carb), for a small slice of purple sweet potato, which keeps the sushi together, while being ever so beautiful.
With avocado, colorful bell pepper pieces, and fresh cucumbers, this sushi is a riot of colors and fresh ingredients. Swap out any of the veggies according to your taste. This sushi is almost too pretty to eat.
Basically, a keto diet doesn’t have to mean a side of bacon and a cup of heavy cream for every meal. We have shown how versatile a keto diet can be, and how you can balance your meals with the many permitted vegetables to keep you healthy.
Even a high carb food like sweet potatoes has its place if the portions are controlled and balanced with fats and protein. Alternatively, substituting the delicious orange flesh of the pumpkin, and smart use of non-sugar sweeteners can give you a taste of the sweet potatoes you love, without all the sugar and carbs.