A couple of weeks ago, I received a request for this Thanksgiving recipe. Making candied yams with marshmallows low-carb was a real challenge for me. Everything in the traditional recipe is just about sugar. Both marshmallows and sweet potatoes, sometimes called yams are high in carbs.
After several attempts, I finally discovered the best way to make marshmallows that worked even in baked goods! 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! The only downside is that the marshmallow topping gets quite dry after a couple of days. So, just make sure you only make enough for the next 1-2 days.
Nutritional values (per serving):
|of which Saturated||7.7||grams|
Macronutrient ratio: Calories from carbs (13.9%), protein (10.4%), fat (75.7%)
Ingredients (makes 4 servings):
Other alternatives to pumpkin
- sweet potato / "yam" (add 8.3 g net carbs per serving)
- butternut or coquina squash (add 2.7 g net carbs per serving)
Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
- Preheat the oven to 200 C / 400 F. 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.
Note: 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 my Healthy Low-Carb Marshmallows recipe. To make 4 servings of candied "yams", you'll need to make ⅓ of the marshmallow cream.
Note: You can also use previously prepared marshmallows.
- Switch the oven to grill. Top the pumpkin with the marshmallow cream and spread evenly.
- Place in the oven for 5-10 minutes. The time depends on your oven.
Note: I'd suggest you watch it at all times until it starts to brown. It's very easy to burn the marshmallow topping. As you can see on the photo above, this batch 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.
Note: I made a large batch and kept in the fridge for 3 days. I'd suggest you only make enough for 1-2 days. The marshmallow topping gets dry.
I hope you enjoyed reading my post. To find out more about the ketogenic diet and keto-friendly recipes, check out my apps KetoDiet, KetoDiet Basic and my Kindle book!