Have you ever made casserole from pumpkin? You will be surprised how delectable — and easy-to-prepare — casserole pumpkin makes! Just try this 5-ingredient keto-friendly Pumpkin Casserole; I bet you will take it to your repertoire of easy keto fall and Thanksgiving recipes.
This extraordinary side dish is perfect for the holidays, too. In Finland, we eat these types of casseroles at Christmas. I will certainly serve this casserole for my family during Christmas time as they fell in love with its smooth and creamy texture and fabulous taste!
How to make this keto-friendly Pumpkin Casserole
I mentioned this casserole is super easy to make. Yes, I totally stand behind that statement! Just think how straightforward it is: just mix all ingredients together, transfer into a baking dish, and bake. It cannot get any easier! And the result is mouthwatering! This recipe really is a winner.
So, without further ado, let’s take a look at how to prepare this creamy and tasty casserole:
First, you’ll need two 15-oz (425 g) cans of solid-pack pumpkin — or an equal amount of home-roasted pumpkin.
Transfer the pumpkin into a mixing bowl.
Add 2 organic free-range eggs…
…3/4 cup = 180 ml heavy cream or thick coconut cream…
…1 1/2 teaspoons (or to taste) unrefined sea salt or Himalayan salt…
…and 1/8 teaspoon freshly ground nutmeg…
Whisk…
…until well combined.
Transfer the mixture into a 1-qt (1 L) baking dish.
Level the surface with a spatula. For a prettier presentation, make wavy patterns with a spoon if you like. Feel free to add a few dollops of butter on top.
Here we go.
Bake at 300 °F (150 °C) for about 1 1/2 hours…
…or until the casserole is completely set.
Serve as a side for hearty and meaty dishes.
Yum!
How I came up with this easy keto casserole recipe
As you know, I love pumpkin dishes and create new keto pumpkin recipes each fall. A couple of weeks ago, I posted a recipe for Iced Keto Pumpkin Spice Latte.
However, I’m not done with pumpkin recipes for this fall! I absolutely wanted to develop more recipes with this wonder-veggie. (Let’s ignore now the fact that pumpkin is actually a fruit and canned pumpkin is, in truth, winter squash!)
But what could I make with pumpkin? I have already developed so many recipes with it!
Then it hit me: a casserole! During Christmas, we eat lots of casseroles here in Finland. We have rutabaga casserole, potato casserole, and carrot casserole. Some people also serve liver casserole (it actually tastes pretty good!). However, all those casseroles are high in carbs. Usually, you add some grains — like barley to the casseroles and breadcrumbs on top — making them even more inferior and unsuitable for a keto diet.
As you can imagine, I’ve developed keto versions of casseroles that ketoers can eat during Christmas time. I do have a Keto Liver Casserole recipe, and last Christmas, I developed a Keto Celeriac and Cauliflower Casserole. It became an instant hit among my Finnish followers!
Now, I got the idea to develop a Keto Pumpkin Casserole. With canned, solid-pack pumpkin, it should be easy and straightforward to make — and the result would turn out smooth and succulent, I contemplated.
I wrote down my ideas. However, as I was traveling at that time, it took me a couple of weeks before I could start doing actual hands-on experiments. Finally, this week, I was able to do my experiments, and I wasn’t disappointed.
Well, just to ensure I don’t have to waste any precious ingredients (solid-pack pumpkin is not common in Finland, and I know only one place that sells it, with a terribly high price!), so I made half of a batch first.
I was very pleasantly surprised at how smooth and tasty casserole pumpkin made! Well, I still wanted to experiment if I could make my casserole even richer and creamier by adding more cream. That experiment paid off: the result was heavenly creamy and mouthwateringly rich! I ate the Pumpkin Casserole simply with butter, and it tasted superb!
Here’s the recipe for you to enjoy:
5-Ingredient Pumpkin Casserole
Have you ever made casserole from pumpkin? You will be surprised how delectable — and easy-to-prepare — casserole pumpkin makes! Just try this 5-ingredient keto-friendly Pumpkin Casserole; I bet you will take it to your repertoire of easy keto fall and Thanksgiving recipes.
This extraordinary side dish is perfect for the holidays, too. In Finland, we eat these types of casseroles at Christmas. I will certainly serve this casserole for my family during Christmas time as they fell in love with its smooth and creamy texture and fabulous taste!
Ingredients
- 2 15-oz (425 g) cans organic solid-pack pumpkin
- 2 organic free-range eggs
- 3/4 cup = 180 ml heavy cream or coconut cream
- 1 teaspoon (or to taste) unrefined sea salt or Himalayan salt
- 1/8 teaspoon freshly ground nutmeg
Instructions
- Preheat the oven to 300 °F (150 °C).
- Combine all ingredients in a mixing bowl. Whisk until well combined.
- Transfer the mixture into a 1-qt (1 L) baking dish. Level the surface with a spatula. You can make wavy patterns with the spatula if you like.
- Bake in the preheated oven for 1 1/2 hours, or until completely set.
- Serve as a side for hearty and meaty dishes.
Recommended Products
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Sherpa Pink Gourmet Himalayan Salt - 5 lbs. Extra-Fine Grain -
Redmond Real Salt - Ancient Fine Sea Salt, Unrefined Mineral Salt, 26 Ounce Pouch (4 Pack) -
Organic Whole Nutmeg (3.5 oz), Premium Grade, Harvested & Packed from a USDA Certified Organic Farm in Sri Lanka (stand up resealable pouch) -
Farmer's Market Foods, Pumpkin Organic, 15 Ounce
| Nutrition information | In total | Per serving if 12 servings in total |
| Protein | 27.9 g | 2.3 g |
| Fat | 68.2 g | 5.7 g |
| Net carbs | 33.1 g | 2.8 g |
| kcal | 905 kcal | 75 kcal |
Tips for variations
There are numerous ways how you can give some variation to this simple recipe. Here are some suggestions:
- In addition to nutmeg, use ground ginger, pumpkin pie spice, allspice, cloves, fenugreek, or even chai seasoning. I bet garam masala lends an exotic twist, too.
- To mimic breadcrumbs and to make this casserole even more Finnish, you can sprinkle about 2 tablespoons of almond flour on top before baking.
- Alternatively (and as suggested before), feel free to add a few dollops of butter on top before baking.
- Many Finns prefer their casseroles sweet. Long baking time at a relatively low temperature gives this casserole a sweetish taste, but you can certainly add some natural keto-friendly sweetener, such as erythritol-based brown sugar substitute, erythritol crystals, allulose, monk fruit drops, unflavored stevia, pumpkin pie spice stevia, lemon stevia, or chai stevia.
General prattling
This week was, again, busy but not too hectic. I did lots of cooking and baking experiments. For example, I came up with a recipe for a keto version of the traditional Finnish Apple Bake. The traditional version uses oatmeal, but I used crushed almonds, sugar beet fiber, and our Ketokamu baking mix. The Apple Bake was beyond-belief delicious! By the way, I’ve also posted a Keto Apple Bake recipe here on my blog, so be sure to try that out as well.
I also made two versions of the same Rich Sugar-Free Vanilla Sauce you see in the before-mentioned Keto Apple Bake post. One used eggs, while the second one used our Ketokamu baking mix as a thickener. Both were delicious, creamy, and had a great consistency.
Elviira, I want to to know that I had an emoji with a halo after my comment about cinnamon, which didn’t publish.
Thank you for the info. It’s interesting that it didn’t publish.
Cinnamon! How could you not suggest cinnamon as a spice to go with pumpkin?? This casserole sounds very interesting, and I think I would prefer it with a mix of cinnamon and nutmeg, because neither of us are fans of straight nutmeg. I don’t have too much need of side dishes these days, but I’m definitely saving this recipe. It is clearly much lower in carbs than the corn pudding I used to make.
Hi Susan, cinnamon sounds like a good seasoning, too, however, I associate it maybe too much with sweet dishes. I think I would make a version seasoned with garam masala. It still has a warm spiciness but is more suited to savory foods.
“I developed a Keto Celeriac and Cauliflower Casserole. It became an instant hit among my Finnish followers!”
That sounds amazing! Is there any way an English-speaking person get their hands on that recipe?
Hi John-Mark, sure, I’ve translated the recipe below. Please notice that the original recipe uses our Ketokamu baking mix. I’ve replaced it with an appropriate amount of psyllium:
Keto Celeriac and Cauliflower Casserole
about 20—21 oz (600 g) celeriac
1 lb (450 g) frozen cauliflower
1 teaspoon psyllium husk powder
1 organic free-range egg
1 cup (240 ml) heavy cream
1 teaspoon onion powder
1 teaspoon (or to taste) natural salt
1/4 teaspoon ground white pepper
pinch of nutmeg
(1 tablespoon erythritol or allulose)
1. Preheat the oven to 212 °F (100 °C).
2. Peel the celeriac and chop into small pieces.
3. Place the celeriac pieces and the frozen cauliflower into a saucepan. Pour in water so that it rises about 1 inch (2.5 cm) from the bottom of the saucepan.
4. Cook the veggies, covered, until they are completely soft. Add more water during cooking if needed.
5. Pour out the water. Puree the veggies until smooth puree. Add the psyllium and mix until well combined.
6. Combine the egg, cream, onion powder, salt, white pepper, and nutmeg in a small bowl. (Add also the sweetener if you use it.) Whisk until well combined.
7. Add the egg and cream mixture to the veggie puree.
8. Pour the mixture into a 9-inch (230 cm) baking dish. Level the surface with a spatula.
9. Bake in the preheated oven for about 4 hours, or until the casserole is done and it has got some sweet flavor. After turning off the heat, you can leave the casserole in the oven overnight. In that case, cover the baking dish with aluminum foil so the casserole doesn’t get dry.