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Making keto-approved candied yams with marshmallows was a real challenge for me. Both marshmallows and sweet potatoes are high in carbs.
After a few tweaks, I finally discovered the best way to make marshmallows that worked even for baked recipes! Once I had the marshmallows, it was very easy to complete the recipe. To keep the net carbs low, I used pumpkin instead of sweet potatoes.
The result was delicious. I hope you like it as much as I did!
Other alternatives to pumpkin:
- sweet potato or yam (add 8.3 g net carbs per serving)
- butternut or coquina squash (add 2.7 g net carbs per serving)
Hands-on Overall
Serving size about 1 cup
Nutritional values (per serving, about 1 cup)
Net carbs5.1 grams
Protein4.9 grams
Fat11.5 grams
Calories139 kcal
Calories from carbs 14%, protein 14%, fat 72%
Total carbs5.4 gramsFiber0.4 gramsSugars2.5 gramsSaturated fat7.2 gramsSodium37 mg(2% RDA)Magnesium11 mg(3% RDA)Potassium315 mg(16% EMR)
Ingredients (makes 12 servings)
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Peel, deseed and dice the pumpkin into small cubes. Place in a pot filled with hot water and boil for about 10 minutes.
- When done, drain and place in a baking dish. Top with the butter and place the pumpkin in the oven for about 15 minutes. When done, remove from the oven and set aside.
- You can also use small ramekins for individual servings. I didn't use any sweetener, but you can sprinkle the pumpkin with some Erythritol or a few drops of stevia.
- Meanwhile, prepare the marshmallow cream according to my Healthy Low-Carb Marshmallows recipe.
- Top the pumpkin with the marshmallow cream and spread evenly.
- Place under a broiler for 5-10 minutes. The time depends on your oven. I suggest you watch it at all times until it starts to brown. It's easy to burn the marshmallow topping. As you can see on the photo below, this tray was left in the oven for a bit too long (1-2 minutes more than needed).
- When done, remove from the oven. Serve either warm or cold. You can even reheat it later if needed. This meal can be stored in the fridge for up to about 5 days.
Ingredient nutritional breakdown (per serving, about 1 cup)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg white, fresh |
| 0.1 g | 0.9 g | 0 g | 4 kcal |
| Cream of tartar, raising agent |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Gelatin powder, thickening agent, unsweetened |
| 0 g | 3.1 g | 0 g | 12 kcal |
| Pumpkin, fresh |
| 4.5 g | 0.8 g | 0.1 g | 20 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 101 kcal |
| Total per serving, about 1 cup |
| 5.1 g | 4.9 g | 11.5 g | 139 kcal |
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